Menu Plans

Choose from a number of suggested weekly menus that provide ideas for healthy family and couple/single sized meals.

Meals can be swapped for alternative recipes or you can use the template menu plan to design your own menu using ideas from our recipes section.

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Swapping Ingredients

What is swapping ingredients about? How do you do it?

You can swap ingredients or recipes to better suit:

- your preferred tastes in food;
- your food budget;
- or any special dietary needs eg food allergies.

You can find 10 top tips about ingredients you can swap to make traditional recipes more healthy but still enjoyable!

You Can Swap For

  1. 1Health / Nutrition
  2. 2Saving Time
  3. 3Saving Money
  4. 4Saving the Environment
  5. 5Special Diets / Allergies



GF Gluten Free

A Gluten Free (GF) diet is needed if people have coeliac disease - a permanent intolerance to the gluten protein found in wheat, rye, barley, oats, malt, spelt and triticale.A lifelong gluten free diet is the treatment for coeliac disease. These grains and the products processed from them are used as ingredients in common foods such as breads, biscuits, cakes, pizza, pastry, pasta and breadcrumbs etc. Gluten is also found in some food additives which are used in many types of pre-prepared, commercial foods. More Information


DF Dairy Free

A Dairy Free (DF) diet is needed if someone has a sensitivity to anything that contains cow's milk that is, a cow's milk allergy. Those who are suffer from cow's milk allergy experience a reaction to dairy products because they are allergic to the proteins in cow's milk. Many people who are allergic to cow's milk are also allergic to goat and sheep milk proteins. This is different from 'Lactose Intolerance' where a person is intolerant to Lactose the sugar found in milk. Lactose intolerance is not an allergy. Most lactose intolerant individuals can tolerate small amounts of lactose from some dairy foods over the day. The amount of lactose tolerated will vary between individuals. More Information


LF Lactose Free

More Information


EF Egg Free

An Egg Free (EF) diet is needed if someone has an Egg Allergy. Both the egg white and egg yolk may affect the egg allergy sufferer. To find ways to successfully replace eggs in recipes, and general tips for egg free cooking go to: More Information


V Vegetarian

V or ‘vegetarian’ applies to people who choose not to eat any part of an animal - including meat, poultry, fish or shellfish. Vegetarian diets may be either: lacto-ovo (can include dairy products and eggs) lacto (can include dairy products but not eggs) ovo (can include eggs but not dairy products) vegan (only plant based foods; no dairy and no eggs – more information below) For more information, visit the Australian Vegetarian Society: More Information


VE Vegan

VE or Vegan is the term used when people choose to consume no animal products at all. This includes not buying or wearing clothing that has come from an animal (e.g. leather, fur and wool) as well as drugs that have been tested on living animals. For more information on the Vegan Diet, visit The Vegan Society of Australia: More Information

Healthy Recipes

These recipes are low in saturated fat, sugar and salt and contain plenty of fibre. This will help ensure they promote good health and well being for you and your family.
Include a side of vegetables or salad with a meal if there are less than 2 serves of vegetables in the main meals.

If there are ingredients you don't like or cannot eat because of a health or ethical issue go to "Swapping Ingredients" to make recipes more suitable for you.

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