A sample week of meals (about 1,900–2,100 calories a day)
Eat more or less depending on how hungry you are and how active you are. These numbers suit many adults; teenagers and very active people may need extra. This menu is a general example only—not a personal diet prescription. Speak to a health professional for individual needs.
Sample menu only. Not a personal diet prescription. For individual needs, contact a registered health professional. Operator: Earthwrist.world, Whangārei, NZ.
Monday through Wednesday
| Day | Meals | About (calories) | Good for |
|---|---|---|---|
| Monday | Breakfast: oats + milk + banana. Lunch: wholegrain sandwich with egg and salad. Dinner: baked snapper, kūmara, broccoli. | ~2,050 | Omega-3, calcium, fibre, vitamin C |
| Tuesday | Breakfast: yoghurt + feijoa (or pear). Lunch: leftover fish wrap. Dinner: lentil and vegetable curry with brown rice. | ~1,950 | Plant protein, iron, folate |
| Wednesday | Breakfast: toast + avocado + tomato. Lunch: canned salmon salad. Dinner: stir-fry chicken, capsicum, snow peas, noodles. | ~2,100 | Protein, healthy fats, B vitamins |
Monday skips red meat; Tuesday’s lentils add fibre. On Wednesday, pick whole wheat noodles if you can—they fill you up longer.
Thursday through Sunday
| Day | Meals | About (calories) | Good for |
|---|---|---|---|
| Thursday | Breakfast: smoothie (milk, berries, spinach). Lunch: pumpkin soup + grain roll. Dinner: lean beef mince bolognese with grated carrot, wholegrain pasta. | ~2,000 | Iron, zinc, lycopene from tomato sauce |
| Friday | Breakfast: eggs on toast. Lunch: sushi bowl (brown rice, edamame, cucumber). Dinner: homemade oven fish chips + salad. | ~2,080 | Protein, iodine from fish, fibre |
| Saturday | Breakfast: pancakes with fruit (small stack). Lunch: cheese + crackers + apple. Dinner: BBQ chicken, corn, green salad. | ~2,150 | Social meal flexibility, potassium |
| Sunday | Breakfast: porridge with walnuts. Lunch: roast vegetable frittata. Dinner: small lamb roast + three veg; fruit dessert. | ~2,120 | B12, selenium, antioxidants from fruit |
Snacks included in totals: handful of nuts, carrot sticks with hummus, or a mandarin. Drink mostly water; keep juice to small glasses.
Your shopping list
- Produce: kūmara, broccoli, bananas, berries, salad greens, capsicum, onion, garlic, lemon
- Protein: snapper, salmon (canned), chicken, eggs, lean beef mince, lentils
- Grains: oats, wholegrain bread, pasta, brown rice, noodles
- Dairy/alternatives: milk, yoghurt, cheese
- Pantry: olive oil, tomatoes, spices, hummus, walnuts
Buying for two? Double proteins and grains; keep herbs fresh in water. Frozen fish fillets work if fresh counter is empty.
Easy swaps when you get bored
Use terakihi instead of snapper, quinoa instead of pasta, or beans instead of beef in bolognese. No feijoa? Use kiwifruit. Try to get three colours on your dinner plate.
Cook extra rice and curry on Tuesday; Sunday’s frittata can use leftover roast veg. Ninety minutes on the weekend often makes weekday dinners easier.
Why this week mixes things up
Across seven days you get fish twice, beans once, red meat twice, chicken twice, and eggs several times. Fruit shows up daily; veg at lunch and dinner. Whole grains beat white bread most days—you do not need fancy imported foods.
Food safety basics
Eat rice leftovers within a day, or cool rice quickly and keep it in the fridge. Defrost fish in the fridge, not on the bench. If you are pregnant, cook meat through and use pasteurised dairy—see Health NZ for details.
Upcoming events
18 Jan 2026 — Online meal-prep Sunday. 8 Feb — Budget shop using this list.
Common questions
Can I adjust portions for smaller serves?
You can use less oil, smaller bread portions, and more salad for lighter meals—but do not cut out protein without advice from your GP or a registered dietitian.
Is this menu gluten-free?
Not as written. Swap in gluten-free pasta and bread and check sauces for wheat.