NewsBite

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.

Healthy cacao, coconut and date balls

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.

Make some healthy oat banana pancakes for breakfast.
Make some healthy oat banana pancakes for breakfast.

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

Chilli chicken and kale wrap

Make a low-cal lunch in no time with this quick and easy wrap with a spicy hit from hot sauce and chilli.

This chicken and kale wrap is a good lunch option.
This chicken and kale wrap is a good lunch option.

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

Healthy tuna mornay

For low calorie comfort food try this healthier version of classic tuna pasta bake.

TUESDAY

Breakfast

Banana and cinnamon porridge

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.

Freekeh and roast cauliflower salad.
Freekeh and roast cauliflower salad.

Snack

1 mandarin, plus 16 (20g) almonds. Total cals: 153

Dinner

Lamb shank soup

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

Breakfast fried rice

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.

Have some fried rice for breakfast.
Have some fried rice for breakfast.

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

Try some brown rice bean and kale pilaf.
Try some brown rice bean and kale pilaf.

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

Banana and cinnamon porridge

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

Fish with beans and tomatoes.
Fish with beans and tomatoes.

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

Ham and spinach omelette

Great for a last minute brunch, this spinach, ham and mushroom omelette can be whipped up in just a few minutes.

A ham and spinach omelette will hit the spot.
A ham and spinach omelette will hit the spot.

Snack

150g natural yoghurt topped with 1/2 cup frozen berries, thawed. Total cals: 149

Lunch

Smoked salmon and pesto pizza

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

Healthy apricot chicken

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

Soup is great for lunch and dinner.
Soup is great for lunch and dinner.

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

Healthier pork coconut curry

Swap your next takeaway for this healthy pork coconut curry – rich, fragrant and packed full of vegies.

WEEK 2:

MONDAY

Breakfast

Breakfast fried rice

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.

Sweet potato jackets with a twist.
Sweet potato jackets with a twist.

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

Banana and cinnamon porridge

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

This salmon tray bake is a healthy favourite.
This salmon tray bake is a healthy favourite.

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

Almost instant chicken pho

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.

Chicken pho in a jar.
Chicken pho in a jar.

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.

Try this healthier tortilla.
Try this healthier tortilla.

Snack

1 mandarin plus 16 (20g) almonds.

Dinner

Quinoa stuffed pork cutlets

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

Banana and cinnamon porridge

Roll up, roll up, for this hearty porridge breakfast with banana and cinnamon!

This cinnamon and banana porridge is a great breakfast alternative.
This cinnamon and banana porridge is a great breakfast alternative.

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

One-pot healthy chicken pasta

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.

Master the humble egg by adding some healthy options.
Master the humble egg by adding some healthy options.

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

Beef and polenta pie

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

Banana bread brekkie bowl

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.

Spice up your fried eggs.
Spice up your fried eggs.

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

Add your comment to this story

To join the conversation, please Don't have an account? Register

Join the conversation, you are commenting as Logout

Original URL: https://www.weeklytimesnow.com.au/lifestyle/food/7day-healthy-meal-plan-with-recipes-for-1400-calories-a-day/news-story/dddd713d1bce4803d1b36ae2d1b11a87