My Gift to Inspire You
As a special gift to you who are in my Food Lovers Dietitian Coaching Program, I’ve put together these meal and snack ideas to inspire and encourage you on your own food loving journey to fit your healthy weight dreams.
These ideas show you how to use the Food Lovers Dietitian Meal Planner and the Food Lovers Dietitian Meal Planning Checklist to plan meals and snacks that fit your own food loves.
This Six Weeks of Meal Planning Inspiration and the Food Lovers Dietitian Meal Planning Checklist are both member only tools just for you in the Food Lovers Dietitian Coaching Program.
You can either bookmark this page or download the pdf and save it to your device.
I’ve decided to cover a pattern of three meals and three snacks a day, planning for just a little extra milk to go with tea and coffee (60ml or 1/4 cup). This amount of milk would be enough for a skim piccolo coffee or 2-3 cups of tea or brewed/instant coffee with a small amount of milk added.
If you prefer fewer snacks and larger meals, just add the snacks to the meals by increasing the serving size of meal foods.
I’ve keep the ideas easy and simple to prepare and tried to show you how the same idea can be varied by just changing the ingredients, but keeping the basic pattern the same.
I’ve also showed you how some ideas can be useful for meals or snacks, lunch or dinner.
We will be delving into the details of each day in the Food Lovers Dietitian Exclusive Coaching Facebook Group so do jump in and ask questions and share ideas.
I look forward to hearing how your meal planning is going and what else you might need along the way.
Let’s Go!
Day 1
Breakfast Porridge with Yogurt and Fruit
Morning Snack Old fashioned Flummery with Fruit
Lunch Sliced Chicken Breast Over Salad with Chickpeas
Afternoon Snack Red-Wine Poached Pear and Cheesecake Cream Toast
Dinner Kerala Fish Curry with Kachumber Salad, Pappadoms and Raita
Evening Snack/Dessert Glamour Fruit with Cheesecake Cream
Day 2
Breakfast Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Morning Snack 2/3 cup low sugar, low fat Yogurt
Lunch Warm Prawn and Chickpea Salad
Afternoon Snack Waffle topped with Fruits and Cheesecake Cream
Dinner Middle Eastern Stuffed Eggplant
Evening Snack/Dessert Poached Pear and Cheesecake Cream
Day 3
Breakfast Cereal with topped with Fruits and Yogurt
Morning Snack Skim Cappucino
Lunch Smoked Salmon and Lettuce Grain Sandwich with Mayo
Afternoon Snack Cheese and Pineapple Toasted Sandwich
Dinner Roasted Cauliflower and Pomegranate Salad with Chickpeas, Yogurt and Tahini Dressing
Evening Snack/Dessert Chocolate Yogurt with Berries
Day 4
Breakfast Comfort Food Baked Beans (1/3 cup) on Grain Toast
Morning Snack Fresh Fruit Salad
Lunch Asparagus with Butter Bean Skordalia
Afternoon Snack Fresh Fruits with Cheesecake Cream
Dinner Lamb Kofta and Chickpeas with Salad
Evening Snack/Dessert Small tub low sugar low fat Yogurt
Day 5
Breakfast Brekkie Parfait
Morning Snack Chocolate yogurt with fruits
Lunch Smoked Salmon and Salad Wrap
Afternoon Snack Fruit trifle Deconstructed
Dinner Warm Kangaroo Salad with Butter Bean Skordalia
Evening Snack/Dessert Eton Mess Make-over
Day 6
Breakfast Indian Styled Poached Egg with Pappadoms and Salsa
Morning Snack Chocolate yogurt with fruits
Lunch Open Lasagna
Afternoon Snack Fresh Fruit (1 cup)
Dinner Salad with Casserole (2/3 cup) and 1/2 cup rice
Evening Snack/Dessert Red Wine Poached Pear Half with Cheesecake Cream
Day 7
Breakfast Pear Poached in Red Wine with Cheesecake Cream
Morning Snack Rice Cakes Topped with Tomato
Lunch Poached egg with avocado, mushrooms, tomatoes and toast
Afternoon Snack Waffle topped with Fruits and Cheesecake Cream
Dinner Katthi Roll
Evening Snack/Dessert Fresh Seasonal Fruit (1 cup) with Cheesecake Cream (1/4 cup)
Day 8
Breakfast Bircher Muesli topped with Fruit and Yogurt
Morning Snack Skim Cappucino
Lunch Open Chicken, Mango and Chicken Sandwich
Afternoon Snack Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Dinner Oven Baked Fish with Tahini Yogurt and Steamed Seasonal Veggies
Evening Snack/Dessert Summer Fruits and Yogurt
Day 9
Breakfast Cherry Cheesecake Cream Toast
Morning Snack Half a large Banana
Lunch Thai Coconut Broccoli Soup with Veg, Chickpeas and Yogurt
Afternoon Snack Small tub low sugar low fat Yogurt
Dinner Salad with Chickpeas and Tahini Dressing
Evening Snack/Dessert Red Wine Poached Pear Half with Cheesecake Cream
Day 10
Breakfast Cereal topped with Fruit and Yogurt
Morning Snack Chocolate yogurt with fruits
Lunch Classic Baked Beans on Toast
Afternoon Snack Watermelon, Mint and Feta Salad
Dinner Sliced Grilled Marinated Chicken with Salad
Evening Snack/Dessert Old fashioned Flummery with Fruit
Day 11
Breakfast Red-Wine Poached Pear and Cheesecake Cream Toast
Morning Snack Low sugar, low fat Yogurt (2/3 cup)
Lunch Middle Eastern Stuffed Eggplant
Afternoon Snack Grain Toast with Cheesecake Cream and Fruits
Dinner ‘Fried Egg’ with Steamed Seasonal Vegetables
Evening Snack/Dessert Half a Mango
Day 12
Breakfast Toasted Crumpet with Baby Spinach, Tomato and Cheese
Morning Snack Fresh Medium Apple
Lunch Chicken Sliced Over Salad
Afternoon Snack Fruit and Cheesecake Cream Topped Toast
Dinner Oven baked fish with Tahini Yogurt Dressing Salad Leaves and Roasted Veg
Evening Snack/Dessert Chocolate Yogurt with Fruits
Day 13
Breakfast Poached Egg with Asparagus, Tomato and Yogurt Sauce
Morning Snack Fresh Rockmelon
Lunch Grain Sandwich with Pesto, Feta, Beetroot, Pumpkin and Baby Spinach
Afternoon Snack Fresh Fruits with Cheesecake Cream
Dinner Roasted Vegetables with Chickpeas and Pan-fried Chicken Breast
Evening Snack/Dessert Old fashioned Flummery with Fruit
Day 14
Breakfast Waffle topped with Fruits and Cheesecake Cream
Morning Snack Chocolate yogurt with fruits
Lunch One Egg Omelette with Salad and Chickpeas
Afternoon Snack Grain toast topped with smooth ricotta and fruits
Dinner Thai Coconut Broccoli Soup with Veg, Chickpeas and Yogurt
Evening Snack/Dessert Chocolate yogurt with berries
Day 15
Breakfast Porridge with yogurt and fruit
Morning Snack Fruit trifle Deconstructed
Lunch Home-made Hummus and Salad Open Sandwich
Afternoon Snack Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Dinner Lean Steak on Sweet Potato Mash with Seasonal Vegetables
Evening Snack/Dessert Red Wine Poached Pear Half with Cheesecake Cream
Day 16
Breakfast Grain Toast with Cheesecake Cream and Fruits
Morning Snack Skim Cappuccino
Lunch Katthi Roll
Afternoon Snack Fresh Fruit (1/2 cup) and Yogurt (1/3 cup)
Dinner Poached Egg on ‘What-cha-got’ Salad
Evening Snack/Dessert Fresh Fruits with Cheesecake Cream
Day 17
Breakfast Cereal with topped with fruit and yogurt
Morning Snack Skim Piccolo Latte
Lunch Lamb Kofta and Salad Sandwich
Afternoon Snack Watermelon, Mint and Feta Salad
Dinner Tuna Pasta with Salad
Evening Snack/Dessert Red Wine Poached Pear Half with Cheesecake Cream
Day 18
Breakfast Chocolate yogurt with berries
Morning Snack Toasted Crumpet with Baby Spinach, Tomato and Cheese
Lunch Tuna and Tomato Toast with Thai Curried Broccoli and Vegetable Soup
Afternoon Snack Cherry Cheesecake Cream Toast
Dinner Warm Main Dish served over Salad
Evening Snack/Dessert Champagne Glass Trifle
Day 19
Breakfast Fruit and Cheesecake Cream topped toast
Morning Snack 2/3 cup low sugar, low fat Yogurt
Lunch Asian Inspired Chicken and Vegetable Hot Pot
Afternoon Snack Chocolate Yogurt with Berries
Dinner Oven baked Fish with Chickpea, Asparagus Salad
Evening Snack/Dessert Fruit trifle Deconstructed
Day 20
Breakfast Poached Egg, Salsa, Waffle, Asparagus and Tomato with Yogurt
Morning Snack Two Fresh Mandarins
Lunch Open Classic Cucumber Sandwiches
Afternoon Snack A Small Tub Low Sugar, Low Fat Yogurt
Dinner Oven baked Chicken breast marinated red curry paste and yogurt
Evening Snack/Dessert Half a Mango
Day 21
Breakfast Brekkie Parfait
Morning Snack Old fashioned Flummery with Fruit
Lunch Zucchini Spagetti Bolognaise
Afternoon Snack Toast Topped with Yogurt and Fruits
Dinner Chicken, Mango and Chicken Sandwich
Evening Snack/Dessert Chocolate Yogurt with Berries
Day 22
Breakfast Bircher Muesli topped with Fruit and Yogurt
Morning Snack Fruit trifle Deconstructed
Lunch Salad with Chickpeas and Tahini Dressing
Afternoon Snack Cheesecake Cream on Toast with Fruits
Dinner Kofta Meatballs, Quinoa, Chickpea, Parsley and Lemon side with Salad
Evening Snack/Dessert Champagne Glass Trifle
Day 23
Breakfast Toast Topped with Yogurt and Fruits
Morning Snack Fruit (1/2 cup) and Yogurt (1/3 cup)
Lunch Leftover Casserole/Curry (2/3 cup), 1/2 cup cooked Rice, Salad
Afternoon Snack Eton Mess Make-over
Dinner Smoked Ham Abundance bowl
Evening Snack/Dessert Chocolate yogurt with fruits
Day 24
Breakfast Cereal and Yogurt Bowl with Fruit
Morning Snack Glamour Fruit with Cheesecake Cream
Lunch Curried Egg and Lettuce Sandwich
Afternoon Snack Watermelon, Mint and Feta Salad
Dinner Salad filled Lean Burger
Evening Snack/Dessert Summer Fruits and Yogurt
Day 25
Breakfast Grain toast topped with smooth ricotta and fruits
Morning Snack Old fashioned Flummery with Fruit
Lunch Kerala Fish or Sweet Potato and Chickpea Salad
Afternoon Snack Chocolate yogurt with berries
Dinner One Egg Omelette with Salad and Chickpeas
Evening Snack/Dessert Fruit and Yogurt Topped Pancake
Day 26
Breakfast Salad filled, Cheese and Pineapple Toastie
Morning Snack Old fashioned Flummery with Fruit
Lunch Warm Beef Casserole with Salad
Afternoon Snack Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Dinner Poached Egg on ‘What-cha-got’ Salad
Evening Snack/Dessert Eton Mess Make-over
Day 27
Breakfast Baked Beans (1/2 cup) Asparagus and Poached Egg
Morning Snack Fresh Apple
Lunch Roasted Cauliflower and Pomegranate Salad with Chickpeas, Yogurt and Tahini Dressing
Afternoon Snack Chocolate & Strawberry Toast
Dinner Warm pan-fried Prawns and Salad
Evening Snack/Dessert Small tub low sugar low fat Yogurt
Day 28
Breakfast Fruit and Yogurt Topped Pancake
Morning Snack Champagne Glass Trifle
Lunch Smoked Ham Abundance bowl
Afternoon Snack Salad filled, Cheese and Pineapple Toastie
Dinner ‘Fried Egg’ and Salad
Evening Snack/Dessert Fruit (1/2 cup) and Yogurt (1/3 cup)
Day 29
Breakfast Porridge with yogurt and fruit
Morning Snack Skim cappuccino
Lunch Grain Toast with Beetroot Dill Yogurt Dip and Salad
Afternoon Snack Cherry Cheesecake Cream Toast
Dinner Open Lasagna
Evening Snack/Dessert Half a mango
Day 30
Breakfast Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Morning Snack Chocolate yogurt with fruits
Lunch Oven baked fish with Tahini Yogurt Dressing Salad Leaves and Roasted Veg
Afternoon Snack Cheesecake Cream on Toast with Fruits
Dinner Tuna and Tomato Toast with Thai Curried Broccoli and Vegetable Soup
Evening Snack/Dessert Red Wine Poached Pear Half with Cheesecake Cream
Day 31
Breakfast Brekkie Parfait to GO
Morning Snack Fresh Kiwi Fruit
Lunch Egg and Salad Grain Sandwich
Afternoon Snack Small tub low sugar low fat Yogurt
Dinner Pan-fried Prawns and Salad
Evening Snack/Dessert Fruit trifle Deconstructed
Day 32
Breakfast Cereal with Topped with Fruit and Yogurt
Morning Snack Skim Piccolo Latte
Lunch Katthi Roll
Afternoon Snack Watermelon, Mint and Feta Salad
Dinner Lean Beef and Prawns with Chickpea Mash, Salad
Evening Snack/Dessert Pear Poached in Red Wine with Cheesecake Cream
Day 33
Breakfast Cheesecake Cream on Toast with Fruit
Morning Snack Chocolate yogurt with berries
Lunch Lamb Kofta and Chickpeas with Salad
Afternoon Snack Grain Toast with Cheesecake Cream and Fruits
Dinner Zucchini Spagetti Bolognaise
Evening Snack/Dessert Old fashioned Flummery with Fruit
Day 34
Breakfast Poached egg with avocado, mushrooms, tomatoes and toast
Morning Snack Poached Pear with Cheesecake Cream
Lunch Salad with Feta and Chickpeas
Afternoon Snack Waffle topped with Fruits and Cheesecake Cream
Dinner Asian Inspired Chicken and Vegetable Hot Pot
Evening Snack/Dessert Eton Mess Make-over
Day 35
Breakfast Fresh Seasonal Fruit (1 cup) with Cheesecake Cream (1/4 cup)
Morning Snack Grain Toast with Thin Spread Peanut Butter
Lunch Salad filled Lean Burger
Afternoon Snack Summer Fruits and Yogurt
Dinner Poached Egg, Salsa, Waffle, Asparagus and Tomato with Yogurt
Evening Snack/Dessert Old fashioned Flummery with Fruit
Day 36
Breakfast Porridge with yogurt and fruit
Morning Snack Chocolate yogurt with berries
Lunch Sliced Tandoori Chicken on Salad
Afternoon Snack Red-Wine Poached Pear and Cheesecake Cream Toast
Dinner Lean Beef with Chickpea Mash, Salad
Evening Snack/Dessert Fruit trifle Deconstructed
Day 37
Breakfast Chocolate & Strawberry Toast
Morning Snack Fresh Seasonal Fruit (1 cup) with Cheesecake Cream (1/4 cup)
Lunch Leftover Salad on Open Grain Sandwich with Dip and Boiled Egg
Afternoon Snack Toasted Muesli Topped Fruit and Cheesecake Cream Toast
Dinner Oven Baked Soy Marinated Chicken Breast
Evening Snack/Dessert Chocolate yogurt with fruits
Day 38
Breakfast Cereal and Yogurt Bowl with Fruit
Morning Snack Chocolate yogurt with berries
Lunch Tuna and Tomato Toast
Afternoon Snack Grain toast topped with smooth ricotta and fruits
Dinner Warm Kangaroo Salad with Butter Bean Skordalia
Evening Snack/Dessert Glamour Fruit with Cheesecake Cream
Day 39
Breakfast English Muffin topped with Lean Bacon, Lettuce and Tomato
Morning Snack Slice of Rockmelon
Lunch Poached Egg on ‘What-cha-got’ Salad
Afternoon Snack Toast Topped with Yogurt and Fruits
Dinner Smoked Salmon Abundance Bowl
Evening Snack/Dessert Chocolate yogurt with berries
Day 40
Breakfast Cereal and Yogurt Bowl with Fruit
Morning Snack Skim Piccolo Coffee
Lunch Grainy Open Sandwich with Pesto, Beetroot, Feta and Almonds
Afternoon Snack Fruit and Yogurt Topped Pancake
Dinner Classic Baked Beans on Grain Toast
Evening Snack/Dessert Old fashioned Flummery with Fruit
Day 41
Breakfast English Muffin with Poached Egg, Tomato, Baby Spinach
Morning Snack Fresh Strawberries
Lunch Tuna and Lettuce Sandwich
Afternoon Snack Chocolate yogurt with fruits
Dinner Open Lasagna
Evening Snack/Dessert Summer Fruits and Yogurt
Day 42
