Winter Healthy Eating Meal Plan

Winter is such a wonderful time for heart warming, slow cooked delicious food. Grab a simple and healthy meal plan today!

From an energetic angle use root vegetables to provide your complex carbohydrates instead of leaning on too much stodgy, heavy food. Perfect winter vegetables include carrot, celery, fennel, kale, broccoli, avocado, okra, parsnip, pumpkin, spinach and sweet potato. The best fruits to eat are grapefruit, lemons, kiwi fruit, mandarins, oranges, apple, blood orange, limes and pear.

I love to batch cook in winter and Sundays often find me in the kitchen, music on, making a big nutritious casserole or soup. It couldn’t be any easier – chop all the veggies, seal your meat, place it all in a large dish with stock and walk away for an hour. Come back and portion it out, then pop it all in your freezer. And voila! Instant lunch or dinner for the week.

For every soup or casserole suggestion in the menu plan, cook up a big batch and freeze in portions to make your life so much easier!



  • Breakfast: 1 cup oat porridge with 2 tsp chia seeds & almond milk
  • Lunch : Wrap with chicken, hommus & tabouli
  • Dinner: Broccoli soup with fetta and lemon zest
  • Snacks: Miso soup
  • Drinks: Warm fresh ginger tea
  • Health notes: We all know that oats are a good way to start the day but by adding chia seeds you are fuelling your breaky with Superfoods!


  • Breakfast: 2 poached eggs with smoked salmon and rocket
  • Lunch: Pumpkin & red lentil soup
  • Dinner: Moroccan beef stew – use paprika & cumin in a traditional stew and finish off with a little lemon zest for a Moroccan influence
  • Snacks: 2 rice thins with ABC spread
  • Drinks: Freshly brewed chai on rice milk but skip the honey!
  • Health notes: Adding spices to your meals not only add flavour but also a big health boost


  • Breakfast: 1 cup bircher muesli(use quinoa flakes) served with warm stewed apple and a pinch of cinnamon
  • Lunch: Pea & ham soup
  • Dinner: Slow cooked beef, spinach and bean casserole
  • Snacks: Plain popcorn
  • Drinks: 150ml cucumber, celery and mint juice
  • Health notes: By using quinoa flakes instead of oats you will get more protein into your breaky


  • Breakfast: 2 scrambled eggs with spinach & mushrooms
  • Lunch:Syrian red lentil soup – use warming spices like cumin, thyme and coriander for a fragrant & healthy soup
  • Dinner: Chicken poached in ginger & chicken stock with steamed broccoli
  • Snacks: Mandarin & 5 brazil nuts
  • Drinks: Rosehip tea
  • Health notes: Rosehip tea is high in vitamin C which will help to prevent colds and flus


  • Breakfast: Poached fruit with cinnamon & vanilla and 2tbsp natural yoghurt
  • Lunch: Frittata with cherry tomato, zucchini and fetta (make a large one, cut into portions and freeze)
  • Dinner: Salmon poached in miso soup with bok choy
  • Snacks: Kiwifruit & 10 almonds
  • Drinks: 150ml juice of carrot, beetroot and ginger
  • Health notes: Miso soup helps to support a healthy gut which, in turn, supports your immune system


  • Breakfast: Buckwheat pancakes with ricotta and honey
  • Lunch: Spinach & fetta pie (spanakopita – make a big tray and freeze in portions)
  • Dinner: Lamb & barley soup
  • Snacks: 2 rice thins with avocado & tomato
  • Drinks: Lemongrass tea
  • Health notes: Buckwheat is actually gluten free and a perfect option for people either intolerant or allergic to gluten


  • Breakfast: 2 poached eggs with spinach and tomato
  • Lunch: Wheat free pizza – use rice/corn based pita bread and add lots of finely sliced vegetables, a little tomato paste and small amount of cheese. Top with fresh herbs and a drizzle of extra virgin olive oil
  • Dinner: Grilled sardines with ratatouille
  • Snacks: 200ml warm almond milk with ½ tsp raw cacao
  • Drinks: Rosehip tea
  • Health notes: Raw cacao is my all time favourite Superfood in winter – its antioxidant level is simply ridiculous and what a perfect excuse for a hot chocolate!

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Posted by Beulah5Report
Is there recipes for the soups and meals featured in the menu plan and also cooked vegetables work as well as the raw food for diabetics
Posted by Report
This is a very good resource especially to those who always feel sickly during the cold season. It isn't surprising to see a lot of fruits and veggies on the plan - they do really help a lot in keeping our immune system up. Just my two cents though, treating yourself to a little of your favourite food will do the trick especially when you're ill. Because when you’re not feeling well, more than at any other time, a little bit of what you fancy really does you good
Posted by Report