weekly meal planner template with snacks windows

2 cups diced watermelon) DinnerĮasy Dinner: 1-2 slices multigrain toast with 1 cup baked beans + avocado. Lunchīaked Fish: Served with vegetables and baked potato wedges + 1 serve of fruit (e.g. 1 medium pear or orange) + mixed nuts.īoiled Eggs with Avocado on Sourdough Bread. Dessert/Supperīanana Souffle (1 serve): + 1 glass of milk. DinnerĬhicken Thigh Fillets Baked in a Tomato & Vegetable Sauce: Served with rice and a side salad, including olive oil based dressing. Leftover Lentil & Feta Fritatta from night before served with salad. 6 dried apricot halves or 2 tbsp sultanas). Muesli and Mixed Seeds with Yoghurt: + 1 serve fruit (eg. Wholegrain crackers with 1 slice cheddar cheese + sliced tomato + 1 hard boiled egg Healthy Lentil and Feta Frittata Dessert/Supperįruit Salad & Yoghurt: 1 cup fresh fruit salad with 200g vanilla yoghurt. Grilled Chicken & Salad Wrap: made with grilled lean chicken + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + multigrain wrap.

4 small plums or 1 small mango). + 1 glass of milk. Multigrain Bread with Peanut Butter: + 1 serve of fruit (eg. 1 medium apple or orange) + 1 tub yoghurt. bananas or mangos) blended with Greek yoghurt and frozen. Dessert/Supperįruit Pop: Made with frozen fruits (eg. Roast Vegetable, Chicken & Quinoa Salad: Made with chicken + vegetables roasted in olive oil + quinoa + mixed seeds. Wild Rice, Dukkah Egg and Pomegranate (1 serve). 1 cup homemade fruit salad or 6 dried apricot halves). Wholegrain Flaky Cereal: + milk + 1 serve of fruit (eg. Dessert/Supperįresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and hard cheese. Grilled Salmon and Vegetables: served with sweet potato mash + steamed green vegetables (e.g, broccoli and green beans). Leftover Fried Rice with Sliced Egg Omelette from night before. 4 small plums or 2 cups diced watermelon). 3/4 cup grapes or 5 prunes) + 1 cup veggie sticks.īaked Beans on Multigrain Toast: + one glass of milk. + 1 serve of fruit (eg. Homemade smoothie: Made with milk + fruit + yogurt + chia seeds (e.g. Dinnerįried rice with sliced egg omelette (1 serve) Dessert/Supper Homemade Toasted Chicken, Cheese & Avocado Sandwich: Made with multigrain bread (toasted) + chicken (ensure chicken is fresh) + cheese + avocado + margarine + a side salad served with an olive oil based dressing. 6 dried apricot halves or 2 tbsp sultanas). Muesli and Linseeds with Yoghurt: + 1 serve fruit (eg. Wholegrain crackers with 1 slice cheddar cheese + 1 serve of fruit (e.g. Dessert/SupperĬhocolate Drizzled Banana: Made with half a banana and 2 teaspoons melted dark chocolate + 1 tub of yoghurt. Lamb Stir-fry: Made with trim lamb + vegetables + brown rice + canola oil (for stir-frying). Tinned tuna or salmon wrap: Small tin tuna or salmon + salad vegetables + avocado + low GI wrap. Porridge made with Rolled Oats, Milk and Mixed Seeds: + 1 serve of fruit (eg. VIEW MORE INFORMATION ABOUT EGGS AND PREGNANCY For easy access jump to: For advise on food safety in pregnancy visit Eat leftovers within 24 hours of cooking. It is important to follow the food safety recommendations during pregnancy to avoid the risk of food-borne illnesses.Your needs may be higher or lower, therefore, for tailored advice please speak to an Accredited Practising Dietitian.This meal plan provides 10 eggs per week and provides at least 2 serves of fruit and 2.5 serves of dairy per day.This 7-day pregnancy meal plan, curated by Accredited Dieticians, will help you meet your nutritional requirements during this wonderful time of life. If you’re trying for a baby or have just fallen pregnant, it’s important to start taking care of your diet as eating healthy foods will help with your chances of conceiving and having a healthy pregnancy.ĭuring pregnancy, daily requirements for some nutrients are higher than those for non-pregnant women and extra attention is needed to ensure you are getting enough key nutrients, including folate, iodine, calcium, iron, omega-3 fatty acids and choline.Īs you're not only feeding yourself and aiming to boost your own health and wellbeing, but you are also providing all the nutrients needed for your growing baby, planning your meals can be confusing at first. Healthy 7 Day Meal Plan For Clean Eating.Weight Management For Older Adults Meal Plan.

Weekly meal planner template with snacks windows