How to Use a Menu Plan

These menus are designed to give you an idea of how to achieve a healthy balanced meal plan without spending too much time in the kitchen or too much money.

Breakfast, morning tea, lunch, afternoon tea and dessert are provided as individual serves. Dinner recipes provided cater for families of 4 people or for couples and singles.

If you see an asterisk* next to a food item, you will find the recipe in the recipe section of this website (simply click on the food item to take you to the recipe).

Each day of the menu plans generally cater for 19-50 year old males and females with sedentary to moderate physical activity levels. Each day provides: at least 5 serves of Vegetables; approximately 2 serves of Fruit; approximately 6 serves of Grain (cereal) foods; 2 to 3 serves of Lean Meat or Alternatives; and approximately 2.5 serves of Dairy. For further information about other age groups and physical activity levels, please see the Australian Dietary Guidelines.

You can use our “Swapping Ingredients” information to: adapt the menu suggestions to meet your food preferences; cater for any special dietary needs; and keep food costs down.

If you, your partner or your family don’t enjoy a particular vegetable just choose another similar vegetable in season that you prefer.

Happy Cooking!