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Accredited practising dietitian and exercise physiologist Caitlin Reid of Healthy & The City has developed the ultimate meal plan that covers breakfast, lunch and dinner with home cooked, on-the-go and eating out options, so you’ll never be stuck for delicious healthy meal ideas! It’s designed to be not too restrictive, allowing for some alcohol so you can can continue having a real life!

Our tip? Print out this meal plan and take it with you when you go shopping and have it handy in the kitchen so you’ll always be inspired to eat healthy, delicious meals!


BREAKFAST – Home Cooked

1. 2 wheat biscuits with 250ml low-fat milk and 150g tinned fruit in natural juice



2. 2 boiled eggs with soldiers (1 slice wholegrain toast) and berry smoothie (made with 125ml low-fat milk, 100g low-fat natural yoghurt and 150g berries)



3. Quinoa porridge made with ½ cup quinoa flakes and 125ml low-fat milk, topped with 100g low-fat vanilla yoghurt, a sliced banana and a sprinkle of cinnamon

LUNCH – Home Cooked

1. Warm Red Curry Lamb Rump Salad, 2/3 cup steamed brown rice, apple and 1 tub low-fat yoghurt

2. Tinned tuna (100g), sultanas (20g), slivered almonds and brown rice salad (2/3 cup) with cucumber, cherry tomatoes, rocket and spring onions with 1 tub low-fat yoghurt



3. Egg (2 eggs), lettuce, grated carrot and Alfalfa sprouts wholegrain bread sandwich with 1 cup fresh fruit salad topped with 1 tub low fat yoghurt

DINNER – Home Cooked

1. Grilled salmon (200g) with dill, mushroom and capsicum brown rice risotto (? cup) + 2 cups steamed carrots and beans



2. Rump Steak with fresh Latin Salad + ¾ cup cooked couscous

3. Chicken stir-fry (200g breast, sliced) with bok choy, carrots and capsicum and ? cup cooked basmati rice

Breakfast – On The Go

1. Fruit Salad (150g) and 1 tub low-fat natural yoghurt and 1 slice wholegrain bread with 1 tsp peanut butter



2. Banana smoothie made with 125ml low-fat milk, 100g low-fat natural yoghurt, banana and ½ cup oats

3. 1 slice of fruit loaf topped with 40g reduced-fat ricotta and 1 sliced banana



LUNCH – On The Go

1. Beef and Zucchini Salad with Mint Oil with 1 slice wholegrain bread. 20g of dried apricots with 1 tub low-fat Greek yoghurt

2. Smoked salmon and asparagus quiche served with 2 cups of salad with a vinaigrette dressing. A piece of fresh fruit and 1 tub low-fat yoghurt



3. Veggie burger: patties made with ½ cup chickpeas, egg, breadcrumbs and onion served with cucumber, tomato, spinach and 40g low-fat cottage cheese served on wholegrain roll. Apple



DINNER – On The Go

1. Beef Pad Thai



2. Tuna pasta bake: 200g tuna, 1 tsp oil, low-fat cottage cheese, zucchini, mushrooms, eggplant, capsicum and ½ cup cooked pasta



3. Vietnamese chicken noodle salad: 200g chicken breast, ? cup soba noodles and 2 cups salad with an oil and vinegar dressing



BREAKFAST – Out and About Options

1. 2 poached eggs with smoked salmon, avocado on 1 slice wholegrain sourdough with 125ml of orange juice and regular skim latte



2. Chickpea or corn fritters with roast tomato, avocado, spinach and a poached egg with a regular skim latte and 125ml apple juice



3. ½ cup untoasted muesli, 200g low-fat yoghurt and 150g of berries



LUNCH – Out and About Options

1. Sandwich bar: Roast beef slices with a slice of cheese, tomato, cucumber, spinach and avocado in a wholemeal wrap with a piece of fresh fruit



2. Japanese place: Tuna and avocado sushi roll with seaweed salad, 1 tub of low-fat yoghurt and a piece of fresh fruit



3. Salad bar: Chicken and roast pumpkin salad with baby spinach, a nectarine and tub of low-fat yoghurt


DINNER – Out and About Options

1. Grilled snapper (200g) with 2 cups salad and new potato



2. 3 x Lamb cutlets (pan fried) with 150g mashed potato and 2 cups steamed vegetables



3. Oyster tofu (200g), cashew and vegetable stir-fry with 2 cups of vegetables and ? cup steamed rice