Sample meal plans
           It is important that we aim to reach our recommended serves from the five food groups through a variety 
           of foods. Below are two sample meal plans which you can use as a guide when planning your meals.
           Sample meal plan 1                                                                  Sample meal plan 2
           Below is a sample meal plan for a person aiming for the                             Below is a sample meal plan for a person aiming for the 
           following serves:                                                                   following serves:
           Food group                                                              Serves      Food group                                                              Serves
           Vegetables & legumes/beans                                              5           Vegetables & legumes/beans                                              7
           Fruit                                                                   2           Fruit                                                                   2
           Grain (cereal) foods, mostly wholegrain                                 6           Grain (cereal) foods, mostly wholegrain                                 6
           Lean meat and poultry, fish, eggs, nuts and seeds,                                  Lean meat and poultry, fish, eggs, nuts and seeds, and                  3
           and legumes/beans                                                       2.5         legumes/beans
           Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)          2.5         Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)          2.5
           Meal           Food                           Serves                                Meal           Food                            Serves
           Breakfast      ½ cup muesli with              2 serves – Grains                     Breakfast      2 pieces of wholegrain          2 serves – Grains
                          low fat milk ( ½ cup)          1 serve – Fruit                                      toast (thin slice) with 1       1 serve – Vegetables/legumes
                          and a banana                   0.5 serve – Milk + milk products                     poached egg and grilled         0.5 serve – Meat, eggs + nuts
                                                                                                              mushrooms (½ cup)
           Morning        1 apple and                    1 serve – Fruit                       Morning        Small tub of yoghurt            1 serve – Milk + milk products
           tea            1 small coffee (300mL)         1 serve – Milk + milk products        tea            (200g) and dried fruit (30g)    1 serve – Fruit
           Lunch          Tuna ( 1 small can) and        2 serves – Grains                     Lunch          Chicken (80g) salad with        3 serves – Vegetables/legumes
                          salad (1 cup) sandwich         1 serve – Vegetables/legumes                         cherry tomatoes, onion          1 serve – Meat, eggs + nuts
                          with wholegrain bread          1 serve –  Meat, eggs + nuts                         and spinach (1 cup leafy 
                          (thin slice)                                                                        green) plus roast pumpkin, 
                                                                                                              carrot and eggplant (1 cup 
                                                                                                              cooked veg)
           Afternoon  ½ cup sweet corn mixed             2 serves – Vegetables/legumes         Afternoon  2 wholemeal English                 2 serves – Grains
           tea            with ½ cup of chickpeas*                                             tea            muffins with cheese (1          0.5 serve – Milk + milk products
                                                                                                              slice) and tomato (3 slices)    1 serve – Vegetables/legumes 
                                                                                                              and ¼ cup of leafy greens 
           Dinner         Chicken (120g) and             1.5 serves –  Meat, eggs + nuts       Dinner         Spaghetti Bolognese             1.5 serves – Meat, eggs + nuts 
                          vegetable stir-fry (1 cup      2 serves – Grains                                    (90g mince) with                2 serves – Grains
                          cooked) with rice (1 cup)      2 serves – Vegetables/legumes                        vegetables (mushroom,           2 serves – Vegetables/legumes
                                                                                                              zucchini, carrot, eggplant) 
                                                                                                              and pasta (1 cup)
           Snack          Small tub of                   1 serve – Milk + milk products        Snack          Banana smoothie                 1 serve – Fruit
                          yoghurt (200g)                                                                      (1 banana with 1 cup of         1 serve – Milk  + milk products
                                                                                                              low fat milk)
           *note: chickpeas can be counted in the vegetables and legumes/beans group or 
           the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans group
           Easy ways to get an additional serve of:
           Food group                                                                         Suggestions
           Vegetables & legumes/beans                                                         Enjoy a roast tomato with breakfast 
                                                                                              Snack on carrot sticks (½ cup)
           Fruit                                                                              Add some berries to your banana smoothie 
                                                                                              Enjoy some dried fruit between meals (30g)
           Grain (cereal) foods, mostly wholegrain                                            Snack on a crumpet (60g)
                                                                                              Add some crispbreads (x3) or a slice of wholemeal bread with your salad
           Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans               Nibble on nuts and seeds (30g)
                                                                                              Add some legumes (1 cup) to your lunchtime salad
           Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)                     Add cubes of cheddar cheese to your salad
                                                                                              Add cheese to your sandwich
           HBF Health Limited   ABN 11 126 884 786                                                                                                                HBF11800 06/07/15