15 Ingredient Meal Plan Program (7days)

A simple, time-saving plan designed to make healthy eating effortless.

Our 15 Ingredient Meal Plan Program shows that eating well doesn’t have to be complicated. Using just 15 core ingredients, this plan delivers balanced, satisfying meals across the week — saving time, reducing waste, and making meal prep easier than ever.

The program is perfect for anyone wanting a straightforward, practical approach to nutrition. With clear recipes, full nutrition information, and a daily preparation guide, you’ll enjoy nourishing meals without needing an extensive pantry.

The Meal Plan Includes:

• 7-Day Meal Plan
  Structured with 3 main meals and 2 snacks per day, designed to support energy, fullness, and convenience. The plan utilises leftovers throughout the week to save time on cooking and preparation.
• 19 Recipes
  Includes recipes for every meal and snack with easy-to-follow steps and simple ingredient lists — all based on the same 15 foundational ingredients.
• Shopping List
  A fully itemised grocery list divided into categories: fruit, vegetables, boxed & canned goods, condiments & oils, and seeds, nuts & spices. Designed to simplify shopping and keep your kitchen organised.
• Preparation Guide
  A day-by-day guide that outlines what to prepare and cook in advance, helping you stay on track and make mealtimes stress-free.
• Full Nutritional Information
  Each recipe includes detailed macronutrient data (energy, protein, fats, carbohydrates) and micronutrient values (iron, calcium, zinc, magnesium, B12, and more).
  The plan provides an average of 1,600 calories (6,700 kJ) per day, supporting healthy weight management, balanced energy, and nutrient variety.

Calcium Intake Note

This meal plan does not meet the recommended daily intake for calcium. It is recommended to include 2 additional serves of calcium-rich foods each day, such as:

• 250 ml milk or fortified dairy-free alternative
• 200 g yoghurt
• 40 g cheese
• 150 g snapper fish
• 90 g pink salmon or sardines
• 1½ cups broccoli or bok choy
• 100 g cooked spinach

Including these options will help you meet your daily calcium needs for strong bones and optimal health.

Why You’ll Love It

• Uses only 15 ingredients to simplify healthy eating
• 19 balanced recipes with full nutritional information
• 1,600 calories per day for steady energy and weight management
• Convenient leftovers and prep guide for busy weeks
• Easy grocery list and budget-friendly approach