A few building blocks for everyday meals

A useful meal idea starts with what you enjoy and what you have. You do not need a different recipe every day: a few familiar ingredients can become several meals with a change of texture or seasoning.

Think across the day

The Australian Guide to Healthy Eating recommends variety across five food groups: vegetables and legumes; fruit; grains, mostly wholegrain; lean meats and alternatives; and milk, yoghurt, cheese or alternatives. Think about these across your day rather than trying to put everything into every dish.

Start with one familiar combination

For a quick lunch, try wholegrain toast with beans and sliced tomato. Another option is cooked rice with tofu and vegetables. Add herbs, lemon or a dressing you enjoy. These are starting points, so change the ingredients to suit your appetite, preferences and budget.

Breakfast can be just as straightforward: oats with milk or a suitable alternative, plus fruit. Choose ingredients that fit your needs, and check labels if you have a food allergy.

Make room for variety

Before your next shop, choose one ingredient to vary. It might be a different vegetable in your usual pasta, lentils in a favourite soup, or a fruit you have not bought recently. Keep the rest of the meal familiar so there is less to plan.

These examples are general food ideas, not a personalised meal plan. If you need advice for a medical condition, speak with a qualified health professional.