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

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Breakfast

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

5 mins
415 calories
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Lunch

Baked potato with tuna and sweetcorn mayonnaise filling

10 mins
649 calories
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Dinner

Cottage pie with vegetables, followed by a banana

60 mins
396 calories
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Additional food/drinks

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

5 mins
351 calories

Tuesday

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Breakfast

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

5 mins
437 calories
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Lunch

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

5 mins
524 calories
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Dinner

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

20 mins
748 calories
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Additional food/drinks

Grapes, slice of toast with lower fat spread

5 mins
220 calories

Wednesday

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Breakfast

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

5 mins
416 calories
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Lunch

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

10 mins
400 calories
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Dinner

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

60 mins
931 calories
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Additional food/drinks

Orange, banana, slice of toast with lower fat spread

5 mins
317 calories

Thursday

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Breakfast

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

5 mins
437 calories
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Lunch

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

10 mins
300 calories
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Dinner

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

50 mins
844 calories
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Additional food/drinks

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

5 mins
461 calories

Friday

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Breakfast

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

5 mins
416 calories
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Lunch

Pitta bread with houmous and a side salad

5 mins
511 calories
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Dinner

Oven baked haddock with oven chips and vegetables

30 mins
547 calories
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Additional food/drinks

Grapes, slice of toast with lower fat spread

5 mins
220 calories

Saturday

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Breakfast

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

5 mins
390 calories
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Lunch

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

5 mins
393 calories
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Dinner

Pasta ratatouille bake with oatcakes and cheese.

45 mins
769 calories
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Additional food/drinks

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

5 mins
305 calories

Sunday

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Breakfast

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

10 mins
338 calories
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Lunch

Egg and cress mayonnaise baguette, fruit yogurt and skinny latte

15 mins
819 calories
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Dinner

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

2 hours
885 calories
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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.

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