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!
