Healthy meal ideas

Breakfast

  • Make wholegrain or wholemeal toast, and add toppings. Try a small serve of baked beans, tomatoes, creamed corn, mushrooms or reduced-fat cottage cheese.
  • Have some high-fibre wholegrain cereal such as rolled oats, wheat biscuits or bran cereals. Add some fruit – fresh, stewed or canned.
  • Poach, boil or scramble eggs with reduced fat milk and serve with tomatoes, spinach, mushrooms and salmon. Serve on wholegrain or wholemeal bread.
  • Sprinkle nuts or seeds over your breakfast cereal.

Get more heart-healthy breakfast ideas

Lunch

  • Have a sandwich with wholemeal or wholegrain bread. Fill with lots of salad vegetables and a small serving of lean meat, skinless chicken, canned fish, hummus or a reduced fat cheese
  • Make an interesting salad with plenty of different vegetables. Include lean meats, skinless poultry, fish or legumes (like four bean mix). Try adding fresh fruit or nuts. You could add wholemeal pasta, brown rice, couscous or noodles.
  • Try a vegetable- or legume-based soup. Serve with crusty wholemeal bread.

See our recipe ideas for lunch

Dinner

  • Make a stir-fry with lots of vegetables and some lean meat, skinless chicken or fish. Use canola, sunflower, soybean, olive, sesame or peanut oil. Flavour with garlic, onion, chilli or ginger and add some legumes or plain, unsalted nuts. Serve with brown rice.
  • Grill or roast a lean cut of meat, skinless poultry or fish, and flavour with herbs, spices or garlic. Serve with vegetables or salad and a grain-based food, such as wholemeal pasta, brown rice, couscous or polenta.
  • Make burritos, tacos or tortilla wraps using lean meat, skinless chicken or red kidney beans. Add plenty of vegetables to the mixture and use reduced fat unflavoured yoghurt or avocado as a topping
  • Try making a vegetable frittata or quiche. Serve with a garden salad.

Discover delicious dinner recipes

Snacks

  • Snack on fruit – fresh, stewed or canned. Choose fruit canned in natural or unsweetened juice.
  • Choose reduced fat-yoghurt with fruit and seeds as a topping.
  • Create healthy dips with mushed up beetroot or avocado and reduced fat yoghurt. Enjoy them with carrot or celery sticks.
  • Hard-boiled eggs are great for food on the go or in a lunch box.
  • Crunch on a small handful of plain, unsalted nuts.
  • Snack on wholegrain or wholemeal crisp bread with sliced tomato and pepper.

Get snack recipe ideas

Drinks

Plain water is the best drink for you because it has no energy (kilojoules). It’s also cheap and quenches your thirst.

Other suitable choices to include in moderation are:

  • plain mineral water
  • soda water
  • reduced fat milk
  • herbal tea
  • tea
  • coffee.

If you have milk in tea or coffee, use reduced-fat varieties or ‘added calcium’ alternatives. 

Learn more about healthy drinks and how much alcohol you should drink

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