Overview
Use the Recipe Collection below to access all the recipes.
You can also adjust the number of serves you’d like to make for each recipe, based on how many people you’re cooking for at each meal. Then you can generate a shopping list. The collection defaults to cooking for 1 person with leftovers for lunches. You will also have extra leftovers from some meals (if you’re cooking for one) that you can freeze for a rainy day.
Members of The Healthy Eating Hub can save this recipe collection to adjust and tweak to their preferences. Find out more about our meal planning tool.
Details and Instructions
This meal plan gives you a good overview of a well-planned omnivore diet suitable for a busy family who is working and schooling from home.
Obviously different families will have different food preferences, so you can swap out any of the meals for others in our database. Members can save this meal plan to their collection and adjust it as well as chat to our team online at anytime for advice.
This meal plan uses the following concepts to help you stay organized: meal repetition, using leftovers from dinner for lunch, keeping snacks simple to prepare.
Instructions
Weekend Prep:
- Optional: Make the Green Curry in advance for an easy dinner on Tuesday night and leftovers for Tuesday lunch.
- Optional: Make the Pork Burgers in advance and freeze for an easy dinner of defrost and cook on Sunday night.
Meals to cook extra of for easy leftovers:
- Monday: Mi Goreng Stir Fry
- Tuesday: Green Curry
- Wednesday: Vegetarian Pizza
- Friday: Vegetable Tortellini Bake
Energy budget and goal:
- This meal plan contains approximately 1700-1800 cals per day:
- For moderately active people who want to lose weight
- For sedentary people who want to lose weight slowly and sustainably
Dietary pattern info:
- contains dairy
- contains eggs
- contains gluten
- contains seafood, meat, chicken
Here are some tips for tweaking this meal plan to suit your specific preferences:
Vegetarian:
- Swap the chicken in the Mi Goreng for tofu
- Swap the chicken in the cashew crusted chicken salad for hard boiled eggs and add whole cashews to your salad
- Swap the chicken in the curry for tofu or leave out completely and add more vegetables: mushrooms, eggplant, etc
- Swap the mince in the tacos for kidney beans or used refried beans instead of the mince and the taco seasoning
- Swap the tuna in the sandwich for a boiled egg or grilled halloumi cheese
- Swap the pulled pork for a portobello mushroom or a veggie burger
- Swap the pork burgers for a veggie burger or falafel
Gluten Free:
- Buy a gluten free muesli or granola
- Swap the Mi Goreng noodles for rice noodles
- Use gluten free toast instead of muffins
- Use gluten free wraps for the pizzas
- Ensure you use gluten free taco seasoning or make your own
- Use gluten free bread for the sandwich or use rice and make a poke bowl instead
- Use gluten free bread or wrap for the toasted sandwiches
- Omit the bread in the picnic sandwich and make a platter with rice crackers instead
- Use a gluten free bun for the pork burgers or swap to a baked potato instead
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