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MEAL IDEAS

Below are some meal ideas.

Try to make your meal as healthy as possible. Avoid processed foods and artificial flavours.

These are only meal ideas, swap foods which you don't like for healthy foods you do like.

Search the internet for healthier recipes of your favourite meals. Use healthy condiments, herbs and spices to help flavour your meals.

Try to steam, boil, bake and grill foods instead of frying or deep frying.

You can swap meals around. You can have a lunch meal for dinner or even a breakfast meal for lunch or dinner.

BREAKFAST

Poached egg, slice bacon, homemade hashbrowns with tomato, mushrooms and spinach Oats, banana and egg white pancakes with half a small banana, pure maple syrup and vanilla yoghurt Wholemeal muffin with cheese, baked beans and tomato and spinach salad

One scrambled egg, with sourdough toast and mushrooms and spinach Poached egg, slice bacon, hashbrown with mushrooms, capsicum and onion Wholemeal english muffin with avocado, tomato, poached egg, mushrooms and spinach

Porridge with berries Two slices short cut bacon with sweet potato and potato hashbrown with grilled tomatoes, mushrooms and spinach Poached egg with sourdough toast and baked beans with a side of mushrooms

Poached egg, with one slice short cut bacon with sweet potato hashbrown, grilled tomatoes, mushrooms and spinach Grated apple and egg white pancakes with sliced apple Poached egg with sourdough toast, grilled tomatoes, mushrooms and spinach

Sweet potato toast with mushrooms and poached egg Poached egg on a wholegrain english muffin with spinach and rocket Poached egg with sweet potato, tomato, avocado and mushrooms

Vegetable packed frittata with a side of shiitake Oven baked capsicum filled with an egg, broccoli, onion and diced capsicum with a side of mushrooms

MORE BREAKFAST IDEAS TO COME

LUNCH

Tuna with half a wholemeal pocket pita with mixed salad Egg wrap with carrot, ham, lettuce and mushrooms Prawn and avocado salad

Poached chicken salad with spinach, tomato, avocado, onion, carrots and olives One egg omlette filled with mushrooms, spinach and onion with a tomato, spinach and olive salad Small sourdough toast open sandwich with poached chicken, spinach, carrot, tomato and avocado

Poached egg on a spinach, rocket, pumpkin, feta and sunflower seed salad Poached chicken salad with lettuce, tomato, onion, cucumber ribbons olives and avocado Sweet potato toast topped with hommus, carrot and avocado with a side salad of spinach and cherry tomatoes

Pumpkin, ricotta and pinenut fritata with a side salad of rocket, spinach, tomato, carrot and beetroot Chicken and cheese salad with lettuce, olives, carrot and onion Boiled egg with half a wholemeal pita pocket with tomato, beetroot, carrot salad

Sourdough toast with poached egg, spinach, tomato and avocado Lettuce, tuna, egg, olives, tomatoes, carrot and beetroot salad Frittata with egg, chicken, onion, capsicum and broccoli

Red rice sushi roll filled with tuna, carrot and cucumber Zucchini, carrot, mushroom and onion soup Pumpkin, carrot and onion soup

Sweet potato toast with tuna and avocado with a salad of spinach and cherry tomatoes Roasted capsicum frittata with a side of mushrooms Sourdough toast with hommus, boiled egg, tomato, cucumber and grated carrot

Rice paper rolls filled with prawns, cucumber, red capsicum, carrot and noodles Tuna, boiled egg, olives, tomato and carrot salad

MORE LUNCH IDEAS TO COME

DINNER

CHICKEN

Poached chicken with brown rice and side salad Warm chicken salad with quinoa, cauliflower,capsicum, carrot, onion, kale and parsley Sweet and sour chicken with stir-fry vegetables and cauliflower and broccoli rice

Baked chicken topped with mushrooms with sweet potato mash and side salad Sweet and sour chicken with basmati rice and stir-fry vegetables Poached chicken with sweet potato mash and beans, carrots and broccoli

Chicken burger with wholemeal roll and spinach, tomato and beetroot Poached chicken with avocado, sweet potato and salad Baked chicken with mushrooms and roast pumpkin with a rocket carrot and cabbage salad

Roasted chicken with roast vegetables and avocado, tomato, cucumber, onion and olive salad Chicken and cashews with brown rice and stir-fry vegetables Baked chicken with spaghetti and side salad

Roasted chicken with veges, rice and greek salad Grilled chicken with mushrooms mash and coleslaw salad Poached chicken with black rice and salad

Lean roasted chicken breast with roasted sweet potato and lettuce and tomato salad Poached chicken with oven baked sweet potato fries and green salad Small chicken kiev with basmati rice and caesar salad

Chicken rissoles with sweet potato and potato mash and a side salad Roast chicken with roast zucchini and a greek salad Chicken with mushrooms, capsicum and onion, with basmati rice and red cabbage salad

Chicken topped with ham and brie, with lentils and a salad Small roast chicken with a light cream spinach sauce, roasted sweet potato and a spinach, tomato, capsicum and onion salad Diced chicken with gravy and wholegrain rice with a lettuce and tomato salad

Chicken curry with pasta and tomato, cucumber salad Chicken bolognese with wholemeal spaghetti and greek salad

BEEF

Sesame beef with spiralized carrots and zucchini and stir-fry vegetables Beef strips with potato and spiralized zucchini noodles Steak with mushrooms, potato mash and green beans

Beef meatloaf with a potato and greek salad Steak with oven baked herb potato wedges and side salad Beef stroganoff with potato mash and greek salad

Stir-fried beef with basmati rice and stir-fried vegetables Beef steak with basmati rice and green salad Small beef steak with boiled carrots and a greek salad

Meatloaf with egg and a side of peas and carrots with a salad Healthier beef lasagna with cucumber and tomato salad Steak with black rice and beetroot salad

Steak with carrots and red cabbage salad Steak topped with zucchini and mushrooms with a boiled potato and stir-fried cabbage Steak with roasted brussel sprouts with a salad of lettuce, onion, radish, olives and cucumber

Steak with corn and peas with stir-fried cabbage, fennel and mushrooms Steak with roasted rosemary celeriac chips and tomato, cucumber salad Steak with peas and coleslaw

SEAFOOD

Baked fish with shredded sweet potato and carrot with side salad Baked sesame seed fish with sweet potato fries and greek salad Garlic prawns and calamari with ribbon carrots and side salad

Baked fish with zucchini and carrot fritters and side salad Grilled tuna steak with green beans, mushrooms and side salad Seafood mix with soy sauce, brown rice and side salad

Oven baked salmon with basmati rice and salad Small tuna steak with cauliflower rice and stir-fry vegetables Tuna steak with potato mash and side salad

Tuna steak with wholegrain rice and coleslaw salad Satay prawns with black rice and stir-fry vegetables Tuna steak with boiled carrots, zucchini noodles and small salad

Oven baked salmon with sweet potato fries and salad Tuna steak with potato mash and green beans and mushrooms Tuna steak with potato, eggplant and snowpeas

Salmon with sweet potato rosti and a tomato salad Tuna steak with wholemeal basmati rice and side salad Tuna steak with basmati rice and lettuce and tomato salad

Tuna steak with thin roasted vegetables and tomato, lettuce, onion and olive salad Fish with red rice and coleslaw salad Tuna steak with potato, zucchini and fennel

OTHER MEATS

Diced pork with brown rice and quinoa and stir-fry vegetables Lamb shank with roasted vegetables and greek salad Roasted pork with mushroom sauce and roasted vegetables and small salad

Lamb with mushrooms, mash and salad Pork with mushrooms, roasted vegetables and salad Lamb cutlet with potato, eggplant and fennel

Curried pork with basmati rice and salad Lamb with wholemeal pita and greek salad Meatballs with wholemeal spaghetti and salad

Lamb cutlet with snowpeas and salad Pork with capsicum and onions with basmati rice and salad Pork sausage with sweet potato and carrot mash with a side salad

Baked pork schnitzel with potato and red cabbage salad Pork stir-fry with rice noodles and vegetables Pork burger with avocado, tomato and red cabbage salad

VEGETARIAN

Falafel with sweet potato chips and asian green salad Vegetarian lasagne with mushrooms, spinach and ricotta, sweet potato and a side salad Soy and sesame seed tofu slice with cauliflower rice and a greek salad

Cheese and leek plait with asian salad Vegetarian burger with ciabatta roll and spinach, tomato and beetroot Falafel with brown and red rice with a green salad

Sesame seed tofu slice with cauliflower rice and stir-fry vegetables Nutty spaghetti with peanuts and cashews with a cucumber and avocado salad Vegetarian sausage rolls with a green salad

Mushroom, carrot and potato soup

MORE DINNER IDEAS TO COME

SNACK IDEAS

Parmesan chips with sliced apple Sliced carrot, and celery with hummus dip Tuna mixed with greek yogurt dressing on top of sliced cucumber

Cucumber and red capsicum slices with herb cream cheese, carrot and half an olive Homemade microwaved potato chips Ham roll up with light herb cream cheese, mushrooms and carrot

Sliced cucumber with hommus dip and half an olive Zucchini rollups with cream cheese, carrot, capsicum and cucumber Cream cheese with sweet chilli sauce and carrot sticks

Sliced apple rings topped with homemade peanut butter and mandarin Parmesan chips with sliced olives Sweet potato chips with sweet chilli dip

Wonton wrap crackers with hommus

Also use fresh fruit as a snack or dessert.

MORE SNACK IDEAS TO COME

DESSERTS

Apple rings with strawberry yoghurt Strawberry yogurt bark with kiwi fruit and strawberries Chocolate porridge with banana

Wholegrain muffin with peanut butter, banana and strawberry Light crepe with fresh strawberries Sweet frittata with apples and almonds

Vanilla berry jelly with blueberries Sweet rice paper rolls with strawberry and kiwi fruit Yogurt bark with blueberries and raspberries

Small jelly with light whipped cream

Fresh seasonal fruits make a great dessert.

MORE DESSERTS COMING SOON

Everybody has different nutritional requirements, consult your doctor or qualified health professional to find out what diet best suits your individual needs.

Government health websites and diabetes websites are a great place to find recommended nutritional guidelines.

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