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

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

Family meal plans

Family Meal Plans

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

More on the Family Meal Plans


3-2-1 Meal Plan

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.


Sign up to this plan

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


Family Meal Plans

Fuss-free plans to help your household eat well. There are four to choose from!

Family favourites

Family favourites

Eat Smart

Dude food

How it works

Pick your favourite (or give each of them a go!) from our four downloadable meal plan options.

They come in a pdf format so you can download them to your phone, or even print them out to stick on the fridge.

What you get

  • A dinner menu for the week
  • Shopping list
  • The Eat Smart and Dude Food booklets also include tips for making healthy breakfasts and lunches

The meal plans

  • Family Favourites

    Take the stress out of choosing dinner each night with our Family Favourites meal plan.

  • Fast Family Feeds

    Dinner on the table each night in 35 minutes or less? Yes please!

  • Eat Smart

    Recipes, shopping list and menu for 7 days of tasty dinners. This meal plan feeds 2 or 4 people (if you're a house of 1 or 3 people you'll end up with a leftover serve for lunch the next day!).

  • Dude Food

    Our Dude Food booklet includes a 7-day dinner menu and is chock full of tasty recipes, no-frills nutrition advice and practical tips to get you eating better and feeling good.


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