7 Day meal plan image

To eat a well-balanced diet means eating a variety of foods from each of the five food group daily, in the amounts recommended. Eating many different foods each day ensures you’re getting different types and amounts of key nutrients, and can help prevent diseases such as diabetes, cancer and cardiovascular disease.

The following 7-day meal plan is a sampler from Fitness First’s new SQUAD program. It includes the right balance of food from each food group, including the recommended 7 serves of vitamin-rich fruit and veggies (to boost the immune system), 30g of fibre (to keep hunger at bay), 80-100g protein per day (to satisfy for longer) and 100-150g of moderate low-GI carbohydrate ratio (to ensure longer-lasting energy and avoid overeating).

The 7-day plan

Follow this plan for 8 weeks by choosing one of the breakfast, lunch or dinner options each day, or choose all meals in option 1 on day 1, then all meals in option 2 on day 2 and so on. Repeat after Day 7.

Download your 7-day meal plan here.