This resource is sourced from Monash University, visit the page here.

Smart eating is all about enjoying a wide variety of food each day from the 5 major food groups – fruit, vegetables, grains, lean meat & dairy products in the amounts recommended. Eating a well-balanced diet provides a range of different nutrients to our bodies, promoting good health and reduces the risk of developing chronic diseases. Experimenting with different ingredients, herbs, spices and flavours also adds diversity and excitement to our everyday meals!

For inspiration on how to get started with smart eating, or perhaps ideas for what to pack in your lunch boxes, check out the recipes below.


  • Strawberry and spinach smoothie is a great way to cool down from the summer heat and replenish your body with a range of vitamins from fresh fruit and vegetables.
  • (New) Mango and passionfruit smoothie bowl is definitely an easy and nourishing fix for breakfast. Not to mention, it only takes 5 minutes to whip up!
  • Homemade muesli could be a fun activity to get the little ones involved with. Get creative and include your family’s favourite ingredients – nuts, seeds and fruits to make breakfast at home more enjoyable.
  • Mushroom shakshuka is the perfect way to kick-start your day with eggs as a source of high-quality protein to keep you satiated, tomatoes and herbs for that savoury goodness and plenty of hidden vegetables to boost your fibre intake.
  • Muffin tray tortilla pies just made breakfast a whole lot more creative, fun and delicious! Packed with beans, vegetables and using wholegrain tortillas, these pies are sure to fuel a busy day ahead.

Light meals

  • Cauliflower no-crust quiche is a lighter way to enjoy the classic but is still packed with flavour. Enjoy it even more by adding colourful veggies like cherry tomatoes, spinach, mushrooms and bell peppers into the egg mixture.
  • Zesty Thai noodle salad is loaded with vibrant vegetables, a handful of fresh herbs and sweet-savoury dressing that nails a refreshing and appetising lunch.
  • Sushi is definitely great fun to prepare and is perfect for sharing with colleagues over a luncheon. Sushi is only as healthy as what you put in it so load up on the vegetables, choose brown rice and lean protein like canned tuna or salmon, teriyaki chicken breast or egg strips!
  • Morrocan herb cous cous sounds like a delicious way to make seasonal produce the star. Toss in fresh veggies and herbs from your summer garden or juicy seasonal fruits like berries and peaches into this meal.
  • (New) Chickpea and quinoa mason jar salad packs a whole lot of crunchy vegetables and protein for your lunch in the office! Better yet, the dressing is already inside the jar so you won’t ever have to forgot it at home!


  • Roasted chickpeas make a fun and delicious snack. Get creative and roast them with herbs and spices of your choice.
  • Fruity guacamole is a twist to the classic with the addition of seasonal fruits. Try blueberries or mangoes in summer for an extra depth of flavour!
  • Veggie fritters make a crunchy snack that is sure to keep you coming back for more. Enjoy it with a low-fat yoghurt dip.
  • Fresh Fruit Popsicles are the perfect snack to make ahead using your favourite seasonal fruits and you’ll have them ready to go when a sunny day hits.

Quick and easy meals

  • Curried lentil soup makes a hearty dish packed with fibre, spice and heat! Pair it with crusty wholemeal bread on the side for a complete meal.
  • Chicken and lemon skewers are quick and simple to prepare, perfect for one of those busy weekday nights. Use leftover chicken pieces to make cooking even easier!
  • Soba noodles with peanut sauce might just be your next favourite meal prep. Whip up a heap of this Asian-inspired dish and you have lunch sorted for the next few days.
  • Red cabbage and halloumi stir-fry is easy to make, nutritious and full of antioxidants. Bursting with colour and flavour, this recipe is not to miss!
  • (New) Pipis in spicy lemongrass tomato broth is a show stopper for your next dinner get together! Serve this with some refreshing tossed salad and sourdough bread for a complete meal.

For recipes with simple, guided steps so you can cook-along, check out our Recipe Video webpage.