Healthy Meal Ideas

The following are a variety of healthy meal suggestions for breakfast, lunch and dinner:

Breakfast

  • A bowl of high fibre, wholegrain cereal such as all bran, weet-bix, muesli or porridge with low-fat milk and fresh, canned or dried fruit OR
  • Fruit salad with low fat natural yoghurt and a sprinkle of nuts and seeds
  • Wholegrain muffin, spread with some natural peanut butter or ricotta cheese and topped with sliced banana OR
  • Fruit smoothie made from fresh or canned fruit, low-fat milk and yoghurt OR
  • Wholegrain toast with poached eggs, avocado, tomato and spinach

Lunch

  • Wholegrain bread, roll or wrap, add lots of fresh salad or roasted vegetables and some lean meat, eggs or canned fish in spring water OR
  • Brown rice, quinoa or wholemeal pasta, with some roasted vegetables or salad and a palm sized portion of meat, chicken, fish, a couple of boiled eggs or ½ cup of legumes OR
  • Sushi rolls (salmon, tuna, avocado or salad fillings) plus a piece of fruit OR
  • Baked potato topped with cottage cheese, fresh herbs and salad plus a piece of fruit

Dinner

  • Stir-fry made with lean beef, skinless chicken breast or tofu and lots of vegetables, served with brown rice or noodles OR
  • Grilled salmon, steamed greens and brown rice or quinoa OR
  • Spaghetti bolognaise made with lean mince, kidney beans, canned tomatoes and vegetables, wholemeal pasta and topped with a sprinkle of parmesan cheese OR
  • Vegetable Frittata with bean salad and crusty bread

Healthy takeaways

  • Opt for steamed foods instead of fried eg, steamed rice, dim sims, dumplings
  • Choose tomato based sauces instead of creamy sauces when having pasta
  • Replace garlic bread with plain bread
  • Have 2 slices of thin crust pizza and a green side salad instead of deep-pan pizza
  • Have a plain hamburger without the chips
  • Opt for grilled fish or fresh seafood instead of battered or deep fried.
  • Go for the vegetables based curries, dahl or tandoori chicken instead of the creamy curries

Portion sizes

  • Check your portion sizes: a healthy dinner plate should be made up of:
    • ¼ of the plate as low GI carbohydrates
    • ¼ of the plate should be lean meat, poultry, fish, eggs or alternatives
    • ½ plate should be vegetables
  • Use smaller plates and bowls to help you reduce your portion sizes
  • Fill up on nutritious, low energy non- starchy vegetables if you need to go back for seconds

Healthy eating is about balance, moderation, variety and consistency. Gradually make lifestyle changes that you can maintain over the long term.

Quick weight loss and fad diets do not work. Any diet that eliminates entire food groups can leave you missing out on essential nutrients that are vital for good health. So skip the fad diets that leave you feeling tired & hungry and instead focus on making better food choices that nourish your body.  

The Food Switch App is a great tool which allows you to scan the food products you usually buy, and find healthier alternatives. 

If you have any food intolerances or food allergies, a GP or dietitian can help you with a meal plan which suits your needs,  click here to find a service in your area