So what's for dinner?

Easy ways to get variety and balance on plate

Download PDF

1. Protein variety

Plan your meals around different proteins for essential nutrients

Lean red meat

Every second day for iron and zinc
Includes beef, lamb, pork or kangaroo

Fish

Twice a week for omega-3
Includes fresh, canned or smoked

Legumes

Twice a week for dietary fibre
Have as a protein or carbohydrate food

Eggs

On other days
Includes your choice of any other protein foods

2. Vegetable variety

Choose at least 3 different coloured vegetables — each colour provides different nutrients

 

Orange/Yellow
  • Carrots
  • Pumpkin
  • Sweet Potato
  • Corn
Red/Purple
  • Tomato
  • Capsicum
  • Red Cabbage
  • Beetroot
  • Eggplant
White
  • Cauliflower
  • Onion
  • Fennel
  • Mushrooms
  • Zucchini
  • Celery
  • Cabbage
  • Cucumber
  • Bean Sprouts
  • Avocado
Green
  • Broccoli
  • Spinach
  • Green Beans
  • Zucchini
  • Celery
  • Asparagus
  • Bok Choy
  • Peas
  • Lettuce
  • Brussel Sprouts
  • Broccolini
  • Kale
  • Snow Peas

3. Meal variety

Use the protein and vegetable portion size guides below to make meals with the right amount of meat and vegetables
Serve with your choice of carbohydrate food
Pick from a world of different flavours for a variety of tastes

meal variety w1200.png

Protein portion size guide

Smaller portion size

Makes 1 meal

1 minute steak
1 small chop
1 slice of roast meat
1 small can of fish
½ cup or ¼ can of legumes
1 egg

Makes 2 meals

1 shank 
1 chicken breast

Makes 4 meals

500g* mince
500g* strips or diced

Larger portion size

Makes 1 meal

1 regular steak
1 chop
1 large fish fillet
200g* chicken meat
1 cup of legumes or 170g* of tofu
2 eggs

Makes 2 meals

1 large steak

Makes 4 meals

1kg* roast or slow cooked meat cuts or diced meat (good for leftover meals)
*raw weight refers to amount served on the plate

Vegetable portion size guide

1 handful

leafy veg or beans or peas

¼ piece

capsicum or onion or avocado

2-4 florets or pieces

cauliflower or broccolini or mushrooms

¼ - ½ piece

carrot or zucchini or sweetcorn

1-2 slices

pumpkin or eggplant or sweet potato

½ piece

tomato or beetroot