Eatwell Everyday Menus

Find out what a healthy balance diet looks like with our resource that includes two examples of week-long meal plans which meet healthy eating recommendations.

Monday

Breakfast

Scrambled egg, slice of wholemeal toast and lower fat spread, and a glass of fresh orange juice

5 mins
415 calories

Lunch

Baked potato with tuna and sweetcorn mayonnaise filling

10 mins
649 calories

Dinner

Cottage pie with vegetables, followed by a banana

60 mins
396 calories

Additional food/drinks

Apple, orange, raisins and slice of toast with lower fat spread

5 mins
351 calories

Tuesday

Breakfast

Bowl of wheat bisks, slice of wholemeal toast and marmalade, and a glass of fresh orange juice

5 mins
437 calories

Lunch

Cheese and salad sandwich on wholemeal bread followed by yogurt and dried fruit

5 mins
524 calories

Dinner

Bowl of tinned lentil soup, and salmon with potatoes and vegetables

20 mins
748 calories

Additional food/drinks

Grapes, slice of toast with lower fat spread

5 mins
220 calories

Wednesday

Breakfast

Bowl of wholegrain breakfast flakes, slice of wholemeal toast and jam, and glass of fresh orange juice

5 mins
416 calories

Lunch

Baked beans, slice of wholemeal toast, with low fat spread and grated cheddar cheese

10 mins
400 calories

Dinner

Beef curry with brown rice, raita, naan bread and poppadoms, followed by a fruit salad

60 mins
931 calories

Additional food/drinks

Orange, banana, slice of toast with lower fat spread

5 mins
317 calories

Thursday

Breakfast

Bowl of wheat bisks, slice of wholemeal toast and marmalade, and a glass of fresh orange juice

5 mins
437 calories

Lunch

Bowl of tinned tomato soup and a bread roll with lower fat spread

10 mins
300 calories

Dinner

Spaghetti Bolognese with garlic bread, a side salad, followed by fruit salad

50 mins
844 calories

Additional food/drinks

Mixed nuts, raisins, and grapes, slice of toast with lower fat spread

5 mins
461 calories

Friday

Breakfast

Bowl of wholegrain breakfast flakes, slice of wholemeal toast and jam, and glass of fresh orange juice

5 mins
416 calories

Lunch

Pitta bread with houmous and a side salad

5 mins
511 calories

Dinner

Oven baked haddock with oven chips and vegetables

30 mins
547 calories

Additional food/drinks

Grapes, slice of toast with lower fat spread

5 mins
220 calories

Saturday

Breakfast

Bacon roll with tomato ketchup and a glass of fresh orange juice

5 mins
390 calories

Lunch

Homemade chicken and vegetable soup, a bread roll with lower fat spread, and a jelly pot

5 mins
393 calories

Dinner

Pasta ratatouille bake with oatcakes and cheese.

45 mins
769 calories

Additional food/drinks

Banana, apple, and slice of toast with lower fat spread

5 mins
305 calories

Sunday

Breakfast

Bowl of porridge, slice of wholemeal toast and lower fat spread, and a glass of fresh orange juice

10 mins
338 calories

Lunch

Egg and cress mayonnaise baguette, fruit yogurt and skinny latte

15 mins
819 calories

Dinner

Roast chicken with potatoes and vegetables, homemade apple crumble and a pot of plain yogurt

2 hours
885 calories

Additional food/drinks

Packet of crisps, banana, and slice of toast with lower fat spread

5 mins
438 calories

Eatwell Shopping List

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

For Practitioners

Find out how the resource was developed, including the nutritional analysis behind the meals.