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Eatwell everyday

Eatwell Everyday brings together all the recommendations for a healthy balanced diet, showing what the Eatwell Guide can look like over the course of a week.

Tuesday Tuesday Thursday

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

5 mins

415 calories

Baked potato with tuna and sweetcorn mayonnaise filling

10 mins

649 calories

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

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

5 mins

437 calories

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

5 mins

524 calories

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

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

5 mins

416 calories

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

10 mins

400 calories

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

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

5 mins

437 calories

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

10 mins

300 calories

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

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

5 mins

416 calories

Pitta bread with houmous and a side salad

5 mins

511 calories

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

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

5 mins

390 calories

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

5 mins

393 calories

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

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

10 mins

338 calories

Egg and cress mayonnaise baguette, fruit yogurt and skinny latte

15 mins

819 calories

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

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What is Eatwell Everyday?

Eatwell Everyday shows you how you can use the Eatwell Guide to eat more healthily, bringing together all the recommendations for a healthy balanced diet including two examples of a week’s meal plan.

The menus demonstrate the need to limit the amount of foods high in fats, salt and sugars in your diet, with meals that are based on starchy foods such as bread, rice, pasta and potatoes.

Each meal contains tips and advice to help create your own healthy balanced diet, supporting you in making positive long term changes.

About Eatwell Everyday

Learn more about the resource and how you can use Eatwell Everyday to eat more healthily on your own.

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.