14-day healthy meal plan with recipes for 1400 calories a day
If you want to stay healthy throughout winter, here’s a two-week meal plan to help motivate you with recipes for breakfast, lunch, dinner — and snacks too.
We know we’re supposed to eat a balanced diet all year round, but why do our good intentions fall by the wayside on the first day of winter?
Pleasing fussy eaters, juggling life’s daily demands and sticking to a grocery budget just seem to go out the window as soon as the temperature drops and the days become shorter.
But this winter, taste.com.au is fighting back and encourage you to join us.
Welcome to our Winter Reset Squad 14-day healthy meal plan.
The ultimate winter healthy eating plan
Developed by our expert nutritionist, the meal plan features hearty, nourishing foods that will not only meet your comfort food needs but also fit our healthy criteria.
That is, they’re not high in saturated fat or hidden sugars and are also low calorie – every day you’ll stay under total calorie intake of 1400, ideal for those looking to lose weight.
Healthy. Easy. Affordable
To help make life a little easier and save a few dollars, we’ve also included recipes that will give you enough leftovers for another meal.
What will we be eating?
Week 1 of our nourishing menu features winter favourites such as a better-for-you tuna mornay, lamb shank soup and the best banana porridge we’ve ever had.
Healthy weekly winter meal plan
Staying healthy throughout winter doesn’t have to be hard with this 14-day meal plan.
Created by nutritionist Chrissy Freer, it features warming balanced meals that meet all of your daily nutrient requirements while not exceeding 1400 calories a day.
WEEK 1:
MONDAY
Breakfast
Saute 25g baby spinach and 1 small crushed garlic clove. Add 2 lightly whisked eggs and stir until just set. Sprinkle with 2 tbs grated cheddar. Serve with 1 slice of wholegrain toast.
Total cals: 350
Snack 1
1 cup carrot and celery sticks with 2 tbs hummus. Total cals: 128 cals
Lunch
Make a low-cal lunch in no time with this quick and easy wrap with a spicy hit from hot sauce and chilli.
Snack 2
1 small turmeric latte (1 cup reduced-fat milk warmed with 1/2 tsp ground turmeric, 1/2 tsp ground cinnamon and 1-2 tsp honey), plus 1 kiwifruit.
Total cals: 186
Dinner
For low calorie comfort food try this healthier version of classic tuna pasta bake.
TUESDAY
Breakfast
Roll up, roll up, for this hearty porridge breakfast with banana and cinnamon.
Snack
30g cheddar, plus 1/2 large carrot and 1 celery stick cut into sticks. Total cals: 149
Lunch
Freekeh and roast cauliflower salad
Create a low-kilojoule, healthy vegetarian main with roast cauliflower and the new super-grain – freekeh.
Snack
1 mandarin, plus 16 (20g) almonds. Total cals: 153
Dinner
Warm up winter weeknights with this slow-cooker soup – it’s packed with warming spices and tender lamb shanks, plus it’s low-cal and gluten-free.
Serve with 1 slice of wholegrain bread. Total: 360 cals
WEDNESDAY
Breakfast
Thought fried rice was only a dinner dish? Think again! This healthy brekkie fried rice is an easy way to get more vegies into your day.
Snack
150g natural yoghurt topped with 1/2 cup frozen raspberries, thawed. Total cals: 149
Lunch
Chilli tuna and rocket bruschetta
Top freshly sliced sourdough bread with spiced tuna, tomatoes and rocket for a quick 15-minute meal.
Snack
3 Vita-Wheats topped with 3 tsp peanut butter. Total cals: 183
Dinner
Better-for-you chicken cacciatore
We’ve made a few tweaks to traditional chicken cacciatore, so it’s better for you but still loaded with flavour.
Tip: Freeze the 2 leftover portions for lunches or nights you don’t have time to cook. Swap black olives with green olives and oregano with parsley to reduce shopping list.
THURSDAY
Breakfast
Top 2 slices of wholegrain toast with ½ small avocado, mashed, and 1 small sliced tomato. Total cals: 306
Snack
1 cup reduced-fat milk warmed with 1 tsp cocoa powder and 1 tsp honey. Total cals: 154
Lunch
Leftover lamb shank soup (from dinner on Tuesday night) plus 1 slice of wholegrain bread. Total cals: 360
Snack
1 apple plus 8 (10g) almonds. Total cals: 158
Dinner
Brown rice, kidney bean and kale pilaf
For an easy gluten-free dinner, try our hearty brown rice, kidney bean and kale pilaf.
Tip: Swap broccolini with 250g broccoli cut into florets to reduce shopping list.
FRIDAY
Breakfast
Roll up, roll up, for this hearty porridge breakfast with banana and cinnamon.
Snack
6 (20g) dried apricot halves, plus 16 (20g) almonds. Total cals: 166
Lunch
Spread a wholegrain wrap with 1 tsp wholegrain mustard. Top with 25g sliced ham, 20g baby spinach, 1/2 sliced tomato and 1/4 cup grated cheddar. Fold to enclose filling and toast in sandwich press until golden. Total cals: 321 cals
Tip: Use leftover wholegrain wraps from Monday’s lunch.
Snack
1 cup carrot and celery sticks with 2 tbs hummus. Total cals: 128
Dinner
One-pan fish with beans and tomatoes
Use up your pantry basics with this quick and easy, one-pan fish recipe.
Serve with 200g steamed green beans.
SATURDAY
Breakfast
Great for a last minute brunch, this spinach, ham and mushroom omelette can be whipped up in just a few minutes.
Snack
150g natural yoghurt topped with 1/2 cup frozen berries, thawed. Total cals: 149
Lunch
Topped with basil pesto, this low fat smoked salmon pizza makes for a healthy and delicious lunch.
Snack
25g dark chocolate. Total cals: 130
Dinner
Revamp traditional apricot chicken with this nutritious, reduced fat and high fibre recipe.
Tip: Swap snow peas and broccolini with broccoli and cauliflower to reduce shopping list.
SUNDAY
Breakfast
Oat banana pancakes with raspberries
Made from rolled oats and bananas, these healthy pancakes will have you jumping out of bed!
Tip: Swap almond milk with reduced-fat milk, fresh raspberries with frozen raspberries, thawed, and maple syrup with honey to reduce shopping list.
Snack
1 small flat white coffee. Total cals: 153
Lunch
Healthy quinoa, corn, black bean and chipotle soup
With four serves of veg per person, this Mexican-inspired vegetarian soup is jam-packed with antioxidants and will help you fight off the winter sniffles. It’s also gluten-free, and low in fat and calories.
Tips: Make a double batch so you have leftovers for next week. Swap chipotle in adobo sauce with hot chilli sauce to reduce shopping list.
Snack
Vita-Wheats topped with 1/4 avocado, mashed, and 1/2 sliced tomato. Total cals: 145
Dinner
Swap your next takeaway for this healthy pork coconut curry – rich, fragrant and packed full of vegies.
WEEK 2:
MONDAY
Breakfast
Thought fried rice was only a dinner dish? Think again! This healthy brekkie fried rice is an easy way to get more vegies into your day.
Snack
30g tasty cheese plus ½ large carrot and 1 celery stick, cut into sticks.
Lunch
Chilli tuna and rocket bruschetta
Top freshly sliced sourdough bread with spiced tuna, tomatoes and rocket for a quick 15-minute meal.
Snack
1 apple sliced and topped with 3 tsp peanut butter.
Dinner
Sweet potatoes with chicken and jalapeño slaw
They say ‘eat the rainbow’ and that could not be more true of this colourful sweet potato parcel. Packed with protein-rich black beans, this dish is hearty but low in fat.
TUESDAY
Breakfast
Roll up, roll up, for this hearty porridge breakfast with banana and cinnamon!
Snack
150g natural yoghurt topped with 1/2 cup frozen raspberries, thawed. 149 cals
Lunch
Spread a wholegrain wrap with 1 tsp wholegrain mustard. Top with 50g shredded cooked chicken, 20g baby spinach, 1/2 sliced tomato and 1/4 cup grated cheddar. Fold to enclose filling and toast in sandwich maker until golden. Serves 1.
Snack
16 (20g) almonds
Dinner
Quinoa-crusted salmon & vegie tray bake
Quinoa and salmon are a match made in heaven, as proven by this easy salmon and vegetable tray bake that is as hearty as it is healthy.
Tip: Swap pepitas with 1 tbs chopped almonds and broccolini with 250g broccoli, cut into florets, to reduce shopping list.
WEDNESDAY
Breakfast
Saute 25g baby spinach and 1 small crushed garlic clove. Add 2 lightly whisked eggs and stir until just set. Sprinkle with 2 tbs grated cheddar. Serve with 1 slice of wholegrain toast. Serves 1.
Snack
1 medium pear
Lunch
Love a good pho? With this ‘almost instant’ recipe, you can easily make it all the time.
Tip: Use shredded skinless barbecue chicken for cooked chicken. Swap Thai basil with chopped chives to reduce shopping list.
Snack
2 Vita-Weats topped with 20g sliced cheddar and 1/2 sliced large tomato.
Dinner
Healthy pumpkin and tofu coconut curry
This low-cal vegetarian curry is packed with tofu, pumpkin and green beans to prove you can eat hearty yet healthy dinners.
Tip: Swap brown onion with a red onion to reduce shopping list.
THURSDAY
Breakfast
Top 2 slices of wholegrain toast with ½ small avocado, mashed, and 1 sliced tomato. Serves 1.
Snack
1 small turmeric latte (1 cup reduced-fat milk warmed with 1/2 tsp ground turmeric, 1/2 tsp ground cinnamon and 1-2 tsp honey).
Lunch
Toasted chilli black bean, spinach and cheese tortilla
For a healthy 10-minute meal try this toasted chilli black bean, spinach and cheese tortilla.
Tip: Use a 425g can black beans, rinsed and drained, to serve 4. Swap 1 tbs fresh ricotta with 1 tbs grated cheddar, and wholegrain tortillas with wholegrain wraps to reduce shopping list.
Snack
1 mandarin plus 16 (20g) almonds.
Dinner
A low-calorie meal worthy of a busy weeknight or at-home dining with friends. Quinoa makes a tasty, gluten-free alternative to traditional stuffing.
Tip: Swap pistachios with 1 tbs chopped almonds, maple syrup with 1 tbs honey and you can use any vinegar you have in the pantry (red wine, apple cider, balsamic etc) to reduce shopping list.
FRIDAY
Breakfast
Roll up, roll up, for this hearty porridge breakfast with banana and cinnamon!
Snack
150g natural yoghurt topped with 1/2 cup frozen raspberries, thawed.
Lunch (leftover from week before)
Healthy quinoa, corn, black bean and chipotle soup
With four serves of veg per person, this Mexican-inspired vegetarian soup is jam-packed with antioxidants and will help you fight off the winter sniffles. It’s also gluten-free, and low in fat and calories.
Tips: Swap chipotle in adobo sauce with hot chilli sauce to reduce shopping list. Place soup to thaw in the fridge on Thursday night.
Snack
1 carrot cut into sticks with 2 tbs hummus.
Dinner
Ready in 40 minutes, this healthy pasta is loaded with wholemeal pasta, vegies, chicken and parmesan – everyone in the family will love it.
Tip: You will need a 350g chicken breast for 250g cooked.
SATURDAY
Breakfast
Roasted sweet potato, wilted garlic kale, poached egg and almonds
Rival your favourite cafe breakfast with this healthy and hearty dish.
Snack
1 medium pear
Lunch
Chorizo, kale and apple frittata
This frittata is ideal for using up leftover roast vegies. Replace the apple with potato, sweet potato or carrot.
Serve with salad of 100g mixed salad leaves & 1 sliced Lebanese cucumber, drizzled with balsamic vinegar.
Snack
1 cup reduced-fat milk warmed with 2 tsp cocoa powder and 1 tsp honey. Serves 1.
Dinner
This classic slow-cooked beef pie gets a modern makeover with a cheesy, polenta crust.
Tip: Use natural yoghurt for coconut yoghurt to reduce shopping list, swap fresh raspberries with thawed frozen raspberries, swap almond milk with reduced-fat milk and omit toasted coconut to serve.
SUNDAY
Breakfast
Now you can have your cake and eat it (for brekkie!) too with this delicious banana bread breakfast bowl.
Snack
6 (20g) dried apricot halves plus 8 (10g) almonds.
Lunch
17-minute turmeric chilli fried egg bowl
This healthy vegetarian bowl has kale, chickpeas, egg and Greek yoghurt for a protein-packed weeknight dinner.
Tip: Swap grape tomatoes with cherry tomatoes and Greek-style yoghurt for natural yoghurt.
Snack
3 Vita-Weats topped with 3 tsp peanut butter.
Dinner
Quinoa risotto with roast chilli pumpkin
Your low calorie, gluten free superfood meal awaits – quinoa risotto with spicy roasted pumpkin. Get some.
Tip: Swap rosemary with thyme, pepitas and sunflower mix with 2 tbs chopped almonds and white onion with a red onion to reduce shopping list.
For more recipe ideas, go to taste.com.au or check out the Taste Test Kitchen now.
Originally published as 14-day healthy meal plan with recipes for 1400 calories a day