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Sample meal plans It is important that we aim to reach our recommended serves from the five food groups through a variety of foods. Below are two sample meal plans which you can use as a guide when planning your meals. Sample meal plan 1 Sample meal plan 2 Below is a sample meal plan for a person aiming for the Below is a sample meal plan for a person aiming for the following serves: following serves: Food group Serves Food group Serves Vegetables & legumes/beans 5 Vegetables & legumes/beans 7 Fruit 2 Fruit 2 Grain (cereal) foods, mostly wholegrain 6 Grain (cereal) foods, mostly wholegrain 6 Lean meat and poultry, fish, eggs, nuts and seeds, Lean meat and poultry, fish, eggs, nuts and seeds, and 3 and legumes/beans 2.5 legumes/beans Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) 2.5 Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) 2.5 Meal Food Serves Meal Food Serves Breakfast ½ cup muesli with 2 serves – Grains Breakfast 2 pieces of wholegrain 2 serves – Grains low fat milk ( ½ cup) 1 serve – Fruit toast (thin slice) with 1 1 serve – Vegetables/legumes and a banana 0.5 serve – Milk + milk products poached egg and grilled 0.5 serve – Meat, eggs + nuts mushrooms (½ cup) Morning 1 apple and 1 serve – Fruit Morning Small tub of yoghurt 1 serve – Milk + milk products tea 1 small coffee (300mL) 1 serve – Milk + milk products tea (200g) and dried fruit (30g) 1 serve – Fruit Lunch Tuna ( 1 small can) and 2 serves – Grains Lunch Chicken (80g) salad with 3 serves – Vegetables/legumes salad (1 cup) sandwich 1 serve – Vegetables/legumes cherry tomatoes, onion 1 serve – Meat, eggs + nuts with wholegrain bread 1 serve – Meat, eggs + nuts and spinach (1 cup leafy (thin slice) green) plus roast pumpkin, carrot and eggplant (1 cup cooked veg) Afternoon ½ cup sweet corn mixed 2 serves – Vegetables/legumes Afternoon 2 wholemeal English 2 serves – Grains tea with ½ cup of chickpeas* tea muffins with cheese (1 0.5 serve – Milk + milk products slice) and tomato (3 slices) 1 serve – Vegetables/legumes and ¼ cup of leafy greens Dinner Chicken (120g) and 1.5 serves – Meat, eggs + nuts Dinner Spaghetti Bolognese 1.5 serves – Meat, eggs + nuts vegetable stir-fry (1 cup 2 serves – Grains (90g mince) with 2 serves – Grains cooked) with rice (1 cup) 2 serves – Vegetables/legumes vegetables (mushroom, 2 serves – Vegetables/legumes zucchini, carrot, eggplant) and pasta (1 cup) Snack Small tub of 1 serve – Milk + milk products Snack Banana smoothie 1 serve – Fruit yoghurt (200g) (1 banana with 1 cup of 1 serve – Milk + milk products low fat milk) *note: chickpeas can be counted in the vegetables and legumes/beans group or the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans group Easy ways to get an additional serve of: Food group Suggestions Vegetables & legumes/beans Enjoy a roast tomato with breakfast Snack on carrot sticks (½ cup) Fruit Add some berries to your banana smoothie Enjoy some dried fruit between meals (30g) Grain (cereal) foods, mostly wholegrain Snack on a crumpet (60g) Add some crispbreads (x3) or a slice of wholemeal bread with your salad Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans Nibble on nuts and seeds (30g) Add some legumes (1 cup) to your lunchtime salad Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) Add cubes of cheddar cheese to your salad Add cheese to your sandwich HBF Health Limited ABN 11 126 884 786 HBF11800 06/07/15
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