This nutritionist’s 7-day meal kickstart plan will have you eating healthier in no time

Dive into the ‘Eat Real 7-day Kickstart Plan’, created by nutritionist Chrissy Freer. It’s balanced to meet all of your daily nutrient requirements.

Created by nutritionist Chrissy Freer, this 7-day meal plan is balanced to meet all of your daily nutrient requirements. It’s also budget-saving, family-friendly and calorie-controlled. And did we mention it’s absolutely delicious? Let’s go!

DAY 1

BREAKFAST

Smashed chickpea bruschetta

Start the day with an easy protein hit, with this tasty vegetarian breaky.

The perfect way to start the day.

SNACK

20g cheddar and 2 celery sticks (82 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.

Perfect for taking to work or packing for lunches.

SNACK

20g natural almonds (123 cals).

DINNER

Crispy lemongrass fish with quinoa and greens

Not only is this crispy fish dinner quick, easy and delicious, it also makes a great low-calorie meal to share with friends.

Incredibly good for you and wildly delicious.

SWEET TREAT

100g natural yoghurt and 2 tablespoons blueberries (91 Cals).

DAY 2

BREAKFAST

Tropical kale smoothie

Grab breakfast on the go with this quick and easy tropical smoothie, that’s as tasty as it is good for you.

Try this kale smoothie for your next breakfast.

SNACK

1 carrot and 2 tablespoons tzatziki (67 Cals).

LUNCH

Rainbow salad jar

Lunch will be prepped and ready to go when you make this healthy salad in a jar.

This salad will change your life.

SNACK

1 regular latte (153 Cals).

DINNER

Almond-crusted chicken with miso pumpkin mash

Crumbed chicken and mash get a healthy makeover with this gluten-free version.

A light and easy dinner for everyone to enjoy.

SWEET TREAT

1 cup fresh berries (74 Cals).

DAY 3

BREAKFAST

Overnight carrot and apple bircher

Breakfast is easy when you’ve prepared it the night before, like this healthy bircher muesli.

Overnight mueslis are a huge time saver.

SNACK

20g cheddar and 6 cherry tomatoes (122 Cals).

LUNCH

Black bean, avocado and lettuce wraps

These quick, no-cook tacos are the perfect easy lunch. Did we mention they’re vegan, too?

Light, easy and full of good stuff.

SNACK

1 hard-boiled egg and 2 multigrain corn thins.

DINNER

BBQ pork cutlet with beetroot hummus

This easy dinner is a little bit gourmet, with barbecued pork served with homemade beetroot hummus.

Guaranteed to be your favourite meal of the week.

SWEET TREAT

2 medjool dates (133 Cals).

DAY 4

BREAKFAST

Smashed avo on sweet potato toast

Swap the bread for sweet potato and enjoy this delicious breaky with an egg on top!

Avocado is a packed with nutrients for the day ahead.

SNACK

125g natural yoghurt and 1 teaspoon honey (119 Cals).

LUNCH

Tuna and hummus corn cakes

Make lunch al desko easy with these tasty corn cakes with tuna.

Something light to fuel your evening.

SNACK

6 walnuts and 1 tablespoon pepitas (158 Cals).

DINNER

Mediterranean stuffed capsicums

This delicious veggie main makes a wonderful easy dinner that’s packed with flavour.

Incredibly nutritious and also very filling.

SWEET TREAT

Frozen fruit

Process 1 small banana and 1/2 cup frozen berries until smooth. (101 Cals).

DAY 5

BREAKFAST

Breakfast quinoa with berries and pistachio

Brighten up your morning with a bowl of berry breakfast bliss – it’s quick, easy and gluten-free!

Remember that fruits are good sugars!

SNACK

25g roasted fava beans (115 Cals).

LUNCH

Brown rice, sprout and tahini bowl

Fill a bowl with a few healthy ingredients and you have a nutritious lunch to enjoy.

Eggs are packed with protein, an important part of a balanced diet.

SNACK

1/4 cup cottage cheese and 1/2 cup veggie sticks (92 Cals).

DINNER

Grilled beef salad with chilli peanut dressing

Beef strips get turned into a spicy, summery salad that’ll brighten up your plate.

Extremely tasty and low on calories.

SWEET TREAT

1 apple and 3 teaspoons almond butter (151 Cals).

DAY 6

BREAKFAST

Baked egg, kale and herb pots

These egg pots have an extra veg boost to make them healthy and delicious.

My personal favourite brekkie option in this 7-day plan.

SNACK

1 medium banana (90 Cals).

LUNCH

Salmon and white bean fritters

These low-cal fritters can be assembled from pantry items for an easy weeknight dinner.

Irresistible and packed with veggies.

SNACK

6 wholegrain rice crackers and 20g cheddar (124 Cals).

DINNER

Chargrilled lamb korma skewers

Spice up lamb kebabs with some curry paste. Serve with cauliflower rice for a healthier Indian meal.

Everyone will delight in these lamb skewers (even the kids).

SWEET TREAT

20g 70% cocoa dark chocolate (117 Cals).

DAY 7

BREAKFAST

Savoury French toast

Meet a better-for-you version of everyone’s favourite breakfast or brunch item: French toast.

Savoury French toast is just as good as its sweet counterpart.

SNACK

6 macadamia nuts and 1 nectarine (151 Cals).

LUNCH

Chopped chicken and broccoli salad

Whip up this chopped chicken salad in no time – it’s perfect for lunch al desko.

Who said chicken and broccoli had to be boring?

SNACK

1 carrot and 1 1/2 tablespoons hummus (94 Cals).

DINNER

Spiced coconut tofu with pumpkin and broccolini

Impress friends with this easy vegan dinner that’s gluten-free, too!

Tofu is an excellent source of protein.

SWEET TREAT

1 scoop (70g) frozen yoghurt (86 Cals).

Originally published as This nutritionist’s 7-day meal kickstart plan will have you eating healthier in no time