5 Day Family Meal Plan
Eating well as a family doesn’t have to be complicated. This 5-day meal plan features simple, balanced meals that meet the recommendations outlined in the Australian Guide to Healthy Eating. It also includes around 8 eggs per person across the five days to provide high-quality protein, essential nutrients, and versatility. With family-style breakfasts and dinners, plus easy, packable lunches and snacks, it’s designed to make healthy eating enjoyable and practical for everyone.
Notes About This Meal Plan
This meal plan provides:
- This meal plan is designed for an average family of four.
- Specific quantities are not provided as individual energy requirements vary depending on age, activity, health status, height, and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
- Averaged across the five days, this meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults up to the age of 50 years.
- It is also important to drink enough water daily.
- This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
*Australian Guide to Healthy Eating, NHMRC, Commonwealth of Australia, 2013 http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Want a version of this meal plan to print and use offline? Download the entire Family Meal Plan by clicking on this link.
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Day One
Breakfast
Cheesey Spinach Omelette: Whisk together 2 eggs per person with 2 tbsp milk. Season to taste then pour into a heated frying pan. Once set, sprinkle with shredded cheese and baby spinach leaves. Fold, cook for 2-3 more mins and serve with wholegrain toast.
Lunch
Chicken, Avo, and Salad Wrap: Spread avocado on one wholegrain wrap per person and top with roasted chicken and plenty of salad. Roll and wrap for lunchboxes or serve immediately. Plus, one banana or other fruit.
Snack
Hummus with carrot sticks
Dinner
Italian Meatballs With Eggs: Make meatballs with grated carrot, zucchini, mincemeat, onion, garlic, breadcrumbs, Parmesan and Italian seasoning mix. Cook in a frying pan and when browned add pasta sauce plus a can of diced tomatoes. Simmer for 10 mins then move meatballs to the side to make 6 holes. Crack an egg into each, sprinkle with mozzarella, cover and cook 7-9 mins. Serve with basil leaves, crusty bread and a large side salad.
Dessert
Fruit And Yoghurt: Fresh fruit salad served with yoghurt.
Day Two
Breakfast
Fruity Muesli: Natural muesli with milk and chopped seasonal fruit. Sprinkle with cinnamon and add honey to taste.
Lunch
Curried Egg Salad Sandwich: Mash boiled eggs with mayonnaise, curry powder and chives. Season then spread onto wholegrain bread, add lettuce, tomato, cucumber and onion. Wrap for lunchboxes or serve immediately. Plus, one tub yoghurt.
Snack
Cucumber sticks and cherry tomatoes
Dinner
Lentil And Vegetable Curry: Lightly boil cubed carrot and potato. Stir fry garlic and onion in peanut oil. Add curry paste, partially cooked carrot and potato, plus pumpkin and green beans. Add coconut milk and canned, drained brown lentils. Cook until vegetables are tender. Serve with brown rice.
Dessert
Hot Chocolate With Dates: Make hot chocolate using 1 cup of milk. Enjoy with 2-4 dried or fresh dates.
Day Three
Breakfast
Eggs Florentine Breakfast Bake: Stir fry onion and garlic in olive oil. Add sliced mushrooms and baby spinach. Place in an oven-proof dish. Mix eggs, Parmesan and milk in a bowl and pour over mushroom mix. Top with halved cherry tomatoes and Parmesan. Bake till cooked. Serve warm with basil leaves, wholegrain toast and a glass of milk or café latte.
Lunch
Tuna And Rice Bowl: Place a cup of cooked brown rice in one bowl per person and sprinkle with soy sauce to taste. Arrange canned and drained tuna, avocado, corn, snow peas, shredded nori, cherry tomatoes and cucumber strips in the bowl. Sprinkle with sesame oil and top with sesame seeds. Plus, a piece of fruit.
Snack
Yoghurt with granola
Dinner
Lamb Chops With Mash And Veg: Marinate lamb chops in olive oil, rosemary and garlic. Grill or BBQ and serve with mashed potato, green beans, carrots, peas and broccoli.
Dessert
Fruit And Oat Crumble: Place pie apples in an ovenproof dish. Mix together oats, flour, cinnamon, caster sugar and rub in butter. Place crumble on top of fruit and bake until golden. Serve with custard or ice cream.
Day Four
Breakfast
Breakfast Smoothie: Blend milk with oats, banana, blueberries, chia or flaxseeds plus ½ tsp cinnamon. Serve with wholegrain toast spread with peanut butter or avocado.
Lunch
Cheese And Veggie Egg Muffins: Combine eggs, milk and flour in a bowl. Add roughly chopped broccolini, grated carrot and frozen peas. Stir in grated cheese. Pour mixture into muffin tray and bake until cooked through. Can be prepared and frozen then packed into lunch boxes with a mixed garden salad. Or serve immediately.
Snack
Celery sticks and wholegrain crackers with salsa
Dinner
Chicken And Veg Stir Fry With Noodles: Slice skinless chicken into strips along with capsicum, carrot, green beans, mushroom and zucchini. Dice onion, crush garlic and grate ginger. Stir-fry chicken in peanut oil until cooked through. Remove from pan. Add onion, garlic and ginger and cook for 2 mins then add the remaining vegetables. Once cooked through add chicken back plus soy sauce and oyster sauce to taste. Serve with cooked soba noodles.
Dessert
Yoghurt and Berries: Yoghurt with honey and berries.
Day Five
Breakfast
Simple Eggs on Toast: Boil, fry or poach eggs and serve with wholegrain toast. Plus, fresh orange juice.
Lunch
Pasta Salad: Cook pasta, drain and stir in basil pesto. Add halved cherry tomatoes, basil leaves, marinated capsicum strips, sliced olives and canned and drained chickpeas. Top with grated Parmesan.
Snack
Wholegrain crackers with cheese
Dinner
Baked Salmon With Roasted Veg: Place chunky pieces of potato, carrot, beetroot and pumpkin onto an oven tray. Coat in olive oil and roast until cooked through. 20 mins prior to completion add halved Brussels sprouts to the tray and start cooking the salmon on the stove top. Fry one salmon portion per person, turning until done. Plate up and serve with a wholemeal dinner roll on the side.
Dessert
Baked Pears With Cinnamon: Peel pears, halve and core. Place cut side down in an ovenproof dish and drizzle with honey. Sprinkle with cinnamon, pour equal quantities of water and orange juice to cover the pears in tray, cover with foil and bake until pears are soft. Serve with custard or yoghurt.
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
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