Weekly Healthy Meal Plan for Helpers

This meal plan prioritises nutrition without making cooking complicated. Every meal includes lean protein, plenty of vegetables, and controlled portions of carbohydrates. Your helper can follow this plan to prepare balanced, healthy meals the whole family will enjoy.

Weekly Meal Plan

Day	Lunch	Dinner
Monday	Chicken Salad with Quinoa	Grilled Salmon with Steamed Vegetables
Tuesday	Vegetable Soup	Chicken and Broccoli Stir-Fry with Brown Rice
Wednesday	Simple Omelette with Salad	Baked Chicken Breast with Sweet Potato
Thursday	Lentil Soup	Steamed Fish with Ginger and Bok Choy
Friday	Chicken Wraps with Vegetables	Beef Stir-Fry with Mixed Vegetables
Saturday	Overnight Oats with Fruit	Chicken Curry (light coconut milk) with Rice
Sunday	Scrambled Eggs with Avocado Toast	Grilled Chicken with Tabbouleh

Grocery List

Meat & Fish

Chicken breasts (6)
Salmon fillets (2)
White fish fillets (2)
Lean beef (300g)

Vegetables

Broccoli (3 heads)
Sweet potatoes (3)
Carrots (6)
Mixed salad (2 bags)
Bok choy (3)
Avocados (3)
Tomatoes (4)
Cucumber (2)
Bell peppers (3)
Onions (3)
Garlic
Ginger
Fresh parsley and mint

Pantry

Brown rice (1kg)
Quinoa (500g)
Whole wheat wraps
Red lentils (500g)
Oats (500g)
Olive oil
Light coconut milk (1 can)
Low-sodium soy sauce
Bread (wholegrain)

Dairy & Eggs

Eggs (12)
Low-fat yogurt
Fresh fruit (berries, bananas)

Cooking Tips for Helpers

Grill, steam, or bake instead of frying — it reduces calories significantly.
Use olive oil sparingly — a tablespoon per dish is usually enough.
Load plates with vegetables first, then add protein, then carbohydrates.
Season with herbs, spices, lemon, and garlic instead of salt and sugar.
Brown rice takes longer to cook than white rice — start it 40 minutes before serving.

Healthy eating does not have to be bland or complicated. This plan gives your helper clear, nutritious recipes that taste good and keep the family well-nourished.