Running shoes and and apple

Healthy Meal Plans

Making small changes is a great way to start a healthier lifestyle so why not try our FREE Meal Plans!

LiveLighter online meal plans and downloads

We know that staying healthy is a long term commitment and having guidance is priceless which is why we've developed these free tools for you!

  • 3-2-1 Meal Plan NEW

    The LiveLighter 3-2-1 Plan is an online weekly plan of healthy dinners. You can go with our menu or mix it up by swapping in other recipes from our bank of healthy recipes to create a plan that works for you.

    More on the 3-2-1 Plan

  • 12-week Meal Plan

    The LiveLighter Meal and Activity Planner is an online 12 week plan filled with breakfasts, lunches, dinners plus space for you to plan your physical activity. As you progress, the planner will open up for you to make your own plan.

    More on the 12-week Meal Plan

  • Family Meal Plans

    The LiveLighter Family Meal Plans are downloadable meal plans with a weeks worth of fast and healthy dinners that'll please the whole family.

    Get Family Meal Plans

3-2-1 Meal Plan NEW

A weekly plan of healthy dinner recipes that you can mix and match to suit you.

How it works

The 3-2-1 meal plan is based on the Australian Dietary Guidelines, and aims to be simple and flexible. We give you tasty dinner recipes that you can mix and match to suit you.

We've also got guidelines about how to build healthy breakfasts and lunches, based on the five core food groups and your estimated needs.

For most people, this will be a weight-loss meal plan.

What you get

  • A flexible meal plan
  • Access to our 3-2-1 recipes
  • A generated shopping list and the ability to edit items
  • Guidelines for creating healthy breakfasts and lunches
  • Somewhere to track your meals, exercise and weight

The plans

Our plans are designed to fit your needs. We have plans for women and men, plus plans for people who need extra food.

The weekly dinner planner is filled with delicious, healthy recipes that are easy to make and can be scaled up or down to suit your family or to make leftovers for lunch.

The plans offer a healthy variety of meals but they are also flexible and empower you to swap out meals to suit your taste.

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12-week Meal Plan

A 12 week plan to help you develop healthy food and activity habits.

How it works

The planner features a variety of delicious recipes that are easy to make, allows you to do the exercise you enjoy and is designed so your new habits can become part of your everyday life.

We use your personal information to calculate how much energy your body needs in order to achieve and maintain a healthy weight. We then customise a meal plan which includes breakfast, lunch, dinner and sometimes dessert and we give you the option to choose some healthy snacks.

What you get

  • A personalised meal plan
  • Space to plan your physical activity
  • Progress tracker
  • Motivation to help you stay on track

The plan

  • The first four weeks

    We'll provide you with recipes for breakfast, lunch and dinner and you will be able to choose from a wide range of snacks to help you snack smart.

  • The following four weeks

    We plan five days of the next few weeks and hand the reins over to you.

  • The final four weeks

    We will plan three of your days and leave the rest in your hands.

Sign up to this plan

Already a member? Log in to set up this meal plan

Designed by experts, just for you.

Our meal plans are based on the Australian Dietary Guidelines, ensuring the right balance of carbohydrates, protein, fat, vitamins and minerals to keep you healthy.

Alison McAleese

Alison McAleese
Accredited Practicing Dietitian

Steve Pratt

Steve Pratt
Nutrition and Physical Activity Manager

Anne Finch

Anne Finch
Accredited Practicing Dietitian

You don't have to take our word for it, read and watch stories from real people.



Being healthy has encouraged me to try things I never would have considered before.

Josh and Sarah

Josh & Sarah

Being healthier is a great feeling, you want to keep going and keep feeling better.


Jo & Daughter Grace

I want to be healthier, have more energy and be a good role model for my daughter.



Using the stairs used to be really hard but now I have more energy and can do a lot more.

Angus and Grace

Angus & Grace

We don't want to be unwell later; we're doing this to have a better quality of life.



I'm going to eat better and regain my strength so I can manage my illness and lift my grandchildren again.