Meal Plans are a great guide to planning a nutritionally balanced diet as all the work has been done for you. Each of our 3 day meal plans has been specially to provide maximum colour, variety and the essential nutrients your body needs, with an emphasis on an antioxidant boost from an array of herbs. Nutritional analysis for each day is displayed at the bottom of each plan. So, whether you want to lose weight, cut down on fat or salt, save time in the kitchen, go vegetarian or cater for a young family, there’s a tailored plan just for you.
To continue on the path to healthy eating after the first three days, all you need to do is follow the basis of the meal plan and substitute in any of the fabulous Gourmet Garden recipes from the appropriate category:
Vegetarian | Weight Management | Low Fat | Reduce Sodium | Children | Quick & Easy
There’s no denying the power of plant foods. Not only do you reap the rewards of long term protection from lifestyle conditions; fruits, vegetables, herbs, spices and grains also add vibrant colours, textures and flavours to the diet. This meal plan is suitable for lacto-ovo vegetarians, or those that enjoy eggs and dairy products, but avoid meat, chicken and fish. Or regular eaters who want to add some vegetarian recipes into their menu. It’s designed to ensure that you keep pepped up with protein from nuts, dairy and legumes and don’t skip out on essential nutrients, as you reap plant power
Click here to download the Gourmet Garden Vegetarian Meal Plan
With approximately 7,500 kilojoules per day, this kilojoule controlled meal plan is perfect for anyone wanting to maintain a healthy weight without compromising on nutrition or taste. With an emphasis on lean meat, low fat dairy and plenty of whole grains, legumes, fruits and vegetables, this plan provides the essential nutrients your body needs, without unwanted fat or kilojoules. And last but not least there are plenty of fabulous flavours to keep you interested in healthy food, from an array of herbs and spices like garlic and ginger.
Click here to download the Gourmet Garden Weight Management Meal Plan
With less than 30g of total fat per day and 10g of saturated fat, this meal plan is perfect for anyone needing to cut down, especially if you are after healthy cholesterol levels. Saturated fat is kept low with an emphasis on low fat or skim dairy products and lean meats. At the same time there’s the right amount of good fats like poly and monounsaturated oils and fish with omega 3 fatty acids. And plenty of fabulous flavours without the fat, from an array of herbs like ginger and mint.
Click here to download the Gourmet Garden Low Fat Meal Plan
With less than 1500mg of sodium per day, this meal plan is perfect for anyone needing to shake the salt habit. Unfortunately simply bypassing the salt shaker is not enough these days, as so many foods have added salt or sodium. In this meal plan, levels are kept low with the absence of added salt plus high salt ingredients like soy sauce. And there are plenty of fabulous flavours to keep your taste buds tingling, from an array of herbs and spices like chili, rosemary and ginger.
Click here to download the Gourmet Garden Reduced Sodium Meal Plan
There's no denying the power of plant foods, like herbs and spices and the need to get kids started early on the healthy eating habit. One of the best ways that parents can encourage this is to be good role modes and serve up nutritious meals that the whole family will enjoy together. But we all know that kids can at times favour simpler fare, so this meal plan designed for children aged 7-12years is packed with all time favourites like spaghetti bolognaise, smoothies and wraps. However, the recipes contain a hint of herbs and fabulous, spice flavours, to get kids trialing tastes, provide an antioxidant boost and keep mum's and dad's taste buds interested too!
Click here to download the Gourmet Garden Children & Families Meal Plan
Life is too busy at times and we all need to rely on kitchen shortcuts. Whether you’re rushing to pack the lunches in the morning or suffering from the ‘too-tired-to-cook’ nights, this meal plan will help you forward plan and give you plenty of inspiration, without locking you away in the kitchen for hours. With an emphasis on nutritious food fast and not fast food, you'll keep your energy levels up and get an antioxidant boost from this quick and easy, herb rich meal plan.
Click here to download the Gourmet Garden Quick & Easy Meal Plan
