Eatwell Everyday Menus

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

Monday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with jam

5 mins
415 calories
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Lunch

Homemade tomato soup and a wholemeal bread roll with lower fat spread, followed by a banana

40 mins
471 calories
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Dinner

Spicy chicken and butter-bean stew with brown rice and grated cheese

40 mins
810 calories
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Additional food/drinks

Glass of fresh orange juice Mixed nuts and raisins

5 mins
294 calories

Tuesday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with jam

5 mins
415 calories
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Lunch

Egg and tomato mayonnaise on a wholemeal roll, followed by a low fat fruit yogurt and an apple

10 mins
791 calories
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Dinner

Salmon with cous cous and vegetables

15
706 calories
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Additional food/drinks

Glass of fresh orange juice, a slice of toast with jam, banana

5 mins
263 calories

Wednesday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with lower fat spread

5 mins
515 calories
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Lunch

Baked Potato with tuna and sweetcorn mayonnaise filling and an apple

10 mins
647 calories
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Dinner

Prawn and tomato pasta and a helping of mixed vegetables

15 mins
506 calories
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Additional food/drinks

Glass of fresh orange juice with chocolate digestives and a banana

5 mins
371 calories

Thursday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with lower fat spread

5 mins
515 calories
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Lunch

Baked beans with 2 slices of wholemeal toast and lower fat spread, followed by a banana

10 mins
540 calories
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Dinner

Grilled chicken and vegetable skewers with sweet chilli stir fry noodles

30 mins
645 calories
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Additional food/drinks

Glass of fresh orange juice with 2 slices of wholemeal toast with lower fat spread

5 mins
382 calories

Friday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with lower fat spread

5 mins
515 calories
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Lunch

Ham salad on a wholemeal roll followed by a handful of grapes and a banana

5 mins
534 calories
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Dinner

Shop bought quiche with potatoes and vegetables

30 mins
682 calories
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Additional food/drinks

Glass of fresh orange juice and 2 thick slices of wholemeal toast with jam

5 mins
283 calories

Saturday

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Breakfast

Bacon roll with tomato ketchup followed by a banana

5 mins
541 calories
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Lunch

Homemade tomato soup and a cheese and tomato wholemeal roll

40 mins
510 calories
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Dinner

Mexican tortilla wraps with sour cream and guacamole

20 mins
472 calories
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Additional food/drinks

Glass of fresh orange juice and 2 thick slices of wholemeal toast with jam

5 mins
283 calories

Sunday

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Breakfast

Bowl of wheat bisks and two slices of wholemeal toast with jam

5 mins
415 calories
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Lunch

Sausage, beans and toast, followed by a banana

10 mins
479 calories
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Dinner

Roast pork chops with potatoes, vegetables and gravy

40 mins
547 calories
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Additional food/drinks

Glass of fresh orange juice with a packet of crisps and chocolate digestives

5 mins
494 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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