A healthy diet
Developing a healthy diet is crucial for a healthy weight. Instead of “going on a diet”, change your diet to eliminate foods that are high in sugar, bad fats and carbohydrates. It's also important to get enough food from each of the following food groups: fruit, vegetables, grains, dairy (or alternatives), lean meat and healthy fats. Drinking enough water is critical for weight loss – it helps your organs to burn, rather than store, fat – so drink two or three litres of water per day. Also, eliminate soft drinks, as they are high in refined sugar and contain low levels of nutritional value.
When should I eat?
Try to spread your meals throughout the day, eating small servings, every two to three hours where possible.
Example: 7:30am Breakfast | 10:00am Snack | 12:00pm Lunch | 3:00pm Snack | 6:00pm Dinner
Build your meal plan
Choose between each of these options for breakfast, lunch, dinner and snacks. Enjoy!
| Breakfast 1 cup strawberries, 1 apple, 2 tbsp sliced almonds and organic non-fat yoghurt 2 scrambled eggs with ½ cup tofu and red capsicum on grainy bread with sliced tomato and avocado An omelette with 2 eggs, capsicum, mushrooms, spinach and tomatoes Breakfast protein smoothie with fruit, milk and protein powder Muesli with fruits and nuts | Lunch Smoothie with trim milk, banana, feijoas and ice Baked chicken breast, 1 cup steamed broccoli, 2 cups spinach, and ½ cup brown rice Grilled chicken salad Stuffed capsicum Vietnamese chicken salad – chicken, cooked chicken vermicelli noodles, cucumber, tomato, mint, coriander, with olive oil, fish sauce, lime juice, lemongrass and chili dressing Lunchbox omelette muffins with a lettuce, cucumber and capsicum salad Wholemeal pita or wrap with rocket, chicken, avocado, tomato, grated carrot and pesto. | |
| Dinner Grilled salmon, ½ cup quinoa, spinach, steamed asparagus, grilled peppers Teriyaki beef with steamed veggies Slow cooker chicken curry Grilled pork chops with baked sweet potato Glazed salmon with orange, honey and ginger, served with cauliflower rice and steamed greens Moroccan grilled chicken kebabs with hummus yoghurt and green salad Creamy Chia Coconut Ginger Carrot Soup Roast lamb with roast carrot, broccoli and kumara Beef salad with 100g cooked beef, ½ cup quinoa, 1 cup beans and peas, 40g feta and 1.5 tsp olive oil. | Snacks Greek yoghurt with berries 1 cup fresh cherries 1 cup blueberries and ½ cup baby carrots Apple with 1 tsp peanut butter Carrots and hummus Pretty in pink NuZest smoothie 1 medium mango and 10g almonds 1 cup blueberries or grapes with 100g low fat yoghurt 2 cups celery and carrot dipped in peanut butter |
DIY healthy meal plan
A healthy diet is crucial to maintaining a healthy weight. Instead of "going on a diet", "change your diet" to include nutrient-rich foods and plenty of water. Build your own meal plan to keep your body (and tastebuds!) happy and healthy.