Meal plans

Woman cutting a green apple on a wooden cutting board in a kitchen, with a gray couch and window in the background.

Healthy meal plans serve as a valuable tool for promoting positive lifestyle habits, encouraging home cooking, simplifying meal preparation, saving money and achieving health goals.

We offer individualised meal plans for an additional $105 that you can add on when booking through the site or inquire about during the appointment.

What you will get

You will receive a healthy meal plan with 7 different breakfast, lunch and dinner meals (21 different recipes all together) plus snacks.

What we take into account when we create your meal plan

In clinic, we will learn about your lifestyle and the meal types that suit your individual circumstances. Some people live alone and want meals for one, others need family friendly recipes that the whole family will enjoy.

You will be asked about your likes and dislikes as well as any allergies or intolerances you may have. We will calculate your recommended energy (kj/calories) intake and factor in your ideal macronutrient split.

Unlike some meal plans that include chicken, broccoli and rice every night for dinner, your weekly meal plan will contain delicious, healthy meals that are full of flavour.

And don’t worry, you do not need to be a chef to cook the meals as they are designed to be user friendly.

How a meal plan can help

Nutritional Balance:

A well-designed plan for the week ensures you are getting the right balance of macronutrients (protein, carbohydrates and fats) and you are meeting all your vitamin and mineral requirements. Meeting your nutritional requirements can improve energy levels, your immunity, brain function, skin, hair and nail health as well as overall health.

Weight Management:

For individuals looking to gain, maintain or lose weight, meal planning can improve eating habits. By planning meals in advance, you can better manage portion sizes and make healthier choices around what you eat.

Time Efficiency:

Meal planning can save time by reducing the need for regular trips to the supermarket. With a plan for the week in place, less time is required searching for recipes and meal preparation becomes more streamlined.

Budget-Friendly:

Planning meals and snacks for the week in advance allows you to make cost-effective choices by purchasing ingredients in bulk and reducing house food waste. This can help you save money while still enjoying delicious meals.

Variety and Creativity:

Meal planning can get you out of a rut of choosing the same meals each week. Diversifying your meal choices can assist in improving your nutrient intake and gut health. By exploring new ingredients and menu items you are less likely to get bored of cooking.

Health Goals:

Whether you're aiming to improve heart health, manage blood sugar levels, or reduce inflammation, a tailored meal plan can support your specific health goals by emphasising foods that aligns with your dietary requirements and preferences.

Consistency:

Following a meal plan promotes consistency in your dietary habits, which can lead to long-term health benefits. Having a repertoire of balanced meals allows you to adequately control your hunger and helps with reducing cravings and preventing poor food choices..

Baked eggplant topped with quinoa, served with fresh tomato, red onion, and cilantro salad on a white plate with a dollop of yogurt.
Three glass meal prep containers filled with black beans, corn, cherry tomatoes, cucumber, and fresh herbs, placed on a light textured surface.
A person cooking on a stove, stirring food in a black skillet near a window.

Meal Plan Options

Weight management (weight loss / gain)

We can prepare meal plans to accommodate your specific weight management goals.

If you are wanting to aid fat loss, we can develop a calorie/kilojoule controlled healthy meal plan that still promotes healthy eating behaviours and is not too restrictive leaving you feeling deprived and unsatisfied.

Vegetarian and Vegan

Our Dietitians can develop healthy plant-based meal plans that provide adequate amounts of protein, iron, zinc, vitamin B12, calcium, selenium.

Low FODMAP

The strict elimination phase of the low FODMAP diet can be difficult to follow. We can develop a low FODMAP meal plan that takes the guess work out of it and provides enough variety.

Kidney friendly

There is no standard kidney friendly meal plan, the requirements of your kidney friendly meal plan will depend on factors such as stage of kidney disease, blood results, etc.

Our Dietitians will develop the right plan for you that is low sodium, contains the right amount of protein for your body and is low in potassium or phosphate (if required).

Kidney Stones

If you are a recurrent stone former, we can develop a weekly meal plan designed to reduce further formation of stones. This will take into account the makeup of previous stones (if known) and your urinary risk factors. Low oxalate and low uric acid meal plans can be developed if required.

Gut health

Plant diversity is crucial for gut health. We can develop healthy meal plans that contain greater than 30 grams of fibre/d, uses a variety of fresh ingredients and contains sufficient amounts of prebiotics to assist improving your gut health.

High protein

If you have an active lifestyle, you will have higher protein needs. We can calculate your daily protein intake and ensure you are achieving your protein goals at breakfast, lunch and dinner.

A variety of bowls with salads, vegetables, and fruits on a white table, along with glasses of water with lemon and fruit slices.
A weekly meal planner with different breakfast, lunch, dinner, and snack options for each day of the week.

FAQs

  • Meal plans can be an effective tool for achieving a healthy weight when they are expertly constructed and tailored to an individual needs, preferences, and lifestyle.

    Following a weekly meal plan promotes consistency in eating habits, which is key for sustainable fat loss. By having a set plan to follow including nutritious breakfasts, lunches and dinners, individuals are less likely to give in to impulsive eating or unhealthy food choices.

    Further, by using a Dietitian developed healthy meal plan, you will learn about proper nutrition and portion sizes which can then be applied to every day meals.

  • Well-designed meal plans can control calorie/kilojoule intake whilst still ensuring you are getting the nutrients your body needs to function optimally. Dietitian designed meal plans will provide sufficient protein for muscle maintenance, complex carbohydrates for sustained energy, and healthy fats for satiety and hormone regulation.

  • Meal plans specify portion sizes, which can be helpful for those trying to lose fat mass. They can teach you the recommended portion of protein, carbs, fats and vegetables to have with main meals. A well designed well plan will take out the guessing work and assist you in portion control.

  • When designed well meal plans should include good amounts of whole, nutrient-dense foods such as vegetables, fruit, lean meats and/or meat alternatives such as tofu and legumes, wholegrains, healthy oils. These foods are more satiating, making it easier to stick to the plan and avoid excessive snacking.

    Meal plans will assist you in making health food choices and help to reduce cravings and prevent poor food choices.

  • It is important to note that not all meal plans are created equal, and what works for one person may not work for another. We can help create a personalized meal plan that will suit your life stage and align with your overall health needs. Recipe websites are not tailored to an individual and may not be appropriate for your specific health needs.