Nutrition

Trying To Get Healthy? Here’s 1 Week’s Worth Of Meal Ideas To Get You Started!

When trying to lose weight, planning your meals is one of the best places to start. By focusing on fresh whole foods, portioning your serves and ensuring the calories are within a reasonable limit, you’ll set yourself up for weight loss success. But if the idea of creating such a menu feels a little daunting, we’ve got a week-long plan to help. These meal ideas are based around kitchen staples, so we’re confident if your supermarket doesn’t have any of these ingredients, your local butcher or greengrocer will!

Reviewed By: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu

Meal Ideas

MONDAY

Breakfast: Healthy Brekky Apple Crumble

This scrumptious recipe serves 5-7. So prep in advance, and top with yogurt each morning for a satisfying sweet brekky for days to come.

Lunch: Beef Burrito

It doesn’t get much easier, quicker, or fresher than this!

Dinner: Potato, Spinach and Feta Tortilla

Making 2 serves of a meal is the perfect way to ensure you’ve got lunch sorted the next day. This recipe keeps in the fridge and re-heats fantastically.

TUESDAY

Breakfast: Healthy Brekky Apple Crumble

Yep, that brekky you prepped will continue to work hard again today!

Lunch: Potato, Spinach and Feta Tortilla

Last night’s dinner – check!

Dinner: Speedy Moroccan Meatballs

No time? No worries! Hearty, meaty and saucy – this is the perfect little recipe for those mid-week woes.

WEDNESDAY

Breakfast: Pear and Raspberry Overnight Oats

Oats are the perfect breakfast food for keeping you full, and they’re full of flavour. Make 2 serves of the recipe the night before to enjoy two mornings in a row, saving you time and stress.

Lunch: Speedy Moroccan Meatballs

Sensing a theme here? Lunch doesn’t need to be complicated when you’ve cooked the night before. For extra energy and to stay fuller for longer, we recommend cooking a fistful of wholemeal pasta to accompany your meatballs. 

Dinner: I Can’t Believe It’s Not Butter Chicken

We wouldn’t be lying if we said this was our member’s favourite 12WBT recipe of all time. Tastes like the real thing but without the huge calorie level – so if weight loss is your goal, this one’s a bonafide winner.

THURSDAY

Breakfast: Pear and Raspberry Overnight Oats

Already prepped for a second-serve breakfast that (somehow) tastes better than the first.

Lunch: I Can’t Believe It’s Not Butter Chicken

Reheated on the stove top or in the microwave, you’ll wonder if *somehow*, it smells even better than it tastes.

Dinner: Zucchini Pasta with Lentils and Feta

Keep it light and calorie-friendly with these Zucchini noodles, complemented by fresh greek flavours. 

FRIDAY

Breakfast: Healthy Brekky Apple Crumble

Pull it out of the fridge from earlier in the week, simple!

Lunch: Mushroom Bruschetta 

A few simple ingredients that can be cooked and assembled in 5 minutes flat. The perfect make-it-yourself work lunch, if you ask us.

Dinner: Not So Naughty Nachos

Another irresistible, there’s-no-way-this-is-diet-food, favourite!

SATURDAY

Breakfast: Healthy Brekky Apple Crumble

Lunch: Not So Naughty Nachos

Reheated from last night in the oven for an even meltier, cheesier option. 

Dinner: Risoni with Tomato and Chicken

Warming, filling, and full of flavour. This one serves 4, so it’s perfect for a night-in with the whole family. 

SUNDAY

Breakfast: Low Carb Bread or Berry and Carrot Loaf (with your choice of spread!)

It’s a Sunday morning, so chances are you can take your time. What we recommend is trying your hand at cooking either of these savoury or sweet breads. Topped with your choice of spread, it’s the perfect lazy morning treat, and the smell of freshly baked goods will get the whole household on board this new ‘diet’ of yours. 

Lunch: Warm Lamb, Pumpkin and Pomegranate Salad

Again, you’ve got the time, so make the most of it. This is gourmet cooking done easily! You’ll be amazed at the result and chances are, you’ll be more motivated than ever to keep cooking.

Dinner: Mac and Cheese

Treat yo-self! But, even still, this so called-treat meal is chock full of healthy ingredients and calorie swaps to ensure you’re feeling your best 🙂

And that’s it! One week of meals that don’t look, taste or feel like diet foods. Because when you’re measuring your portions, paying attention to wholefoods and nutrition and making smart calorie choices, eating real food is all it takes to kickstart your weight loss.

For year-round access to our 12WBT Recipe Index, with over 1100 healthy recipes like these, visit our Lifestyle page to learn more about our 12WBT Lifestyle Membership!

Isabella Dugan
Isabella is the most recent addition to our 12WBT Support Crew, joining the team as our self-confessed writing and publishing nerd. There's nothing she won't learn and write about, in the hopes of educating, inspiring and challenging our member's mindset and their expectations. Isabella is an avid runner and has been playing team sports since the age of 4 (!) and has been cooking and loving food since the age of 14 when she switched to a vegetarian diet (now vegan). So if you're in the market for a showstopping scrambled tofu recipe, hit her up.

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