A Broth + Co meal plan with complete recipes inspired by Mediterranean, MIND, Japanese, Nordic, Middle Eastern, Indian and Australian whole-food kitchens.

If you have read The Brain Health Kitchen: 25 Whole-Food Recipes Inspired by the World's Healthiest Diets, you have already seen that nutrition scientists increasingly focus on dietary patterns rather than individual superfoods.

This seven-day plan turns that idea into a practical week of cooking. It is not a strict diet, a calorie plan or a list of forbidden foods. It is a flexible guide built around vegetables, legumes, whole grains, quality protein, healthy fats, herbs, spices and home-cooked meals.

For the science behind this approach, read Food Patterns Matter More Than Superfoods: What Brain Health Research Is Teaching Us, The Brain Health Guide: Food, the Gut Microbiome & Dietary Patterns for Lifelong Brain Health and Nutritional Psychiatry Explained: How Food, the Gut Microbiome & Dietary Patterns Influence Brain Health.

 

Before You Start

·       Swap meals around to suit your week.

·       Use seasonal produce where possible.

·       Cook extra for leftovers.

·       Adjust herbs, spices and serving sizes for your household.

·       Use the plan as inspiration rather than a rigid rulebook.

A healthy eating pattern is built over weeks, months and years. One week will not define your health, but it can help you practise habits that are easier to repeat.

This plan also reflects the whole-food principles explained in The Food Matrix Explained: Why Whole Foods Matter and the systems view explored in Multi-Omics Explained: How Scientists Are Connecting Nutrition, the Gut Microbiome & Whole-Body Health.

The Weekly Pattern

 

Day 1: Mediterranean Kitchen

A Mediterranean-inspired day built around yoghurt, berries, chicken soup, sardines, vegetables, herbs, olive oil and whole grains.

Blueberry, Walnut & Greek Yoghurt Breakfast Bowl

Serves: 2 | Preparation time: 5 minutes | Cooking time: 0 minutes

Ingredients

·       2 cups natural Greek yoghurt

·       1 cup fresh blueberries

·       1/2 cup strawberries, sliced

·       1/4 cup walnuts, roughly chopped

·       2 tbsp rolled oats

·       2 tbsp chia seeds

·       1 tsp ground cinnamon

·       1 tsp honey, optional

Method

Step 1: Divide Greek yoghurt between two bowls.

Step 2: Top with blueberries and strawberries.

Step 3: Sprinkle over oats, chia seeds and walnuts.

Step 4: Dust with cinnamon and drizzle with honey if desired.

 

Apple with Almond Butter

Serves: 1 | Preparation time: 5 minutes | Cooking time: 0 minutes

Ingredients

·       1 crisp apple

·       1 tbsp natural almond butter

Method

Step 1: Slice the apple into wedges.

Step 2: Serve with almond butter for dipping.

Greek Avgolemono (Lemon Chicken Soup)

Serves: 4 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 carrots, diced

·       2 celery stalks, diced

·       2 garlic cloves, crushed

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 cups cooked shredded chicken

·       1/2 cup arborio rice

·       2 eggs

·       Juice of 2 lemons

·       Sea salt and cracked pepper

·       Fresh parsley and dill

Method

Step 1: Heat olive oil in a saucepan.

Step 2: Sauté onion, carrot and celery for 8 minutes.

Step 3: Add garlic and cook for 1 minute.

Step 4: Pour in bone broth and bring to a simmer.

Step 5: Stir in rice and cook until tender.

Step 6: Add chicken.

Step 7: Whisk eggs and lemon juice in a bowl.

Step 8: Slowly whisk in two ladles of hot broth to temper the eggs.

Step 9: Remove soup from heat and stir in the egg mixture.

Step 10: Garnish with parsley and dill.

 

Carrot & Cucumber with Hummus

Serves: 1 | Preparation time: 5 minutes | Cooking time: 0 minutes

Ingredients

·       2 carrots, cut into sticks

·       1 Lebanese cucumber, sliced

·       1/4 cup hummus

Method

Step 1: Arrange carrot and cucumber on a plate.

Step 2: Serve with hummus for dipping.

Mediterranean Sardine & Tomato Stew

Serves: 4 | Preparation time: 10 minutes | Cooking time: 25 minutes

Ingredients

·       2 tbsp olive oil

·       1 onion, diced

·       2 garlic cloves, crushed

·       1 red capsicum, diced

·       400 g crushed tomatoes

·       500 ml Broth + Co Bone Broth, prepared

·       2 x 120 g tins sardines in olive oil, drained

·       1/2 cup Kalamata olives

·       1 tbsp capers

·       2 handfuls baby spinach

·       Fresh parsley and lemon wedges

Method

Step 1: Cook onion, garlic and capsicum in olive oil until soft.

Step 2: Add tomatoes and bone broth.

Step 3: Simmer for 20 minutes.

Step 4: Gently stir through sardines.

Step 5: Add olives, capers and spinach.

Step 6: Finish with parsley and lemon.

 

 

Why This Day Works

This day reflects Mediterranean-style eating: fermented dairy, berries, nuts, chicken soup, sardines, tomatoes, olive oil, herbs and whole grains. It shows how simple meals can combine protein, fibre, healthy fats and flavour without needing complicated ingredients.

Day 2: MIND Diet Inspired

A day focused on berries, oats, leafy greens, beans, salmon, nuts and simple whole-food meals.

Overnight Berry Oats

Serves: 2 | Preparation time: 10 minutes | Cooking time: 0 minutes

Ingredients

·       1 cup rolled oats

·       1 cup Greek yoghurt

·       1 cup milk of choice

·       1/2 cup blueberries

·       1/2 cup strawberries, sliced

·       1 tbsp chia seeds

·       2 tbsp chopped walnuts

·       1/2 tsp cinnamon

Method

Step 1: Combine oats, yoghurt, milk and chia seeds in a container.

Step 2: Stir through berries and cinnamon.

Step 3: Cover and refrigerate overnight.

Step 4: Top with walnuts before serving.

Pear with Walnuts

Serves: 1 | Preparation time: 2 minutes | Cooking time: 0 minutes

Ingredients

·       1 pear

·       Small handful walnuts

Method

Step 1: Slice pear.

Step 2: Serve with walnuts.

Kale, White Bean & Vegetable Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 25 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       400 g cannellini beans, drained

·       2 cups chopped kale

·       2 carrots, diced

·       2 celery stalks, diced

·       1 onion, diced

·       400 g diced tomatoes

·       2 garlic cloves, crushed

·       1 tsp rosemary

·       2 tbsp olive oil

Method

Step 1: Cook onion, carrot and celery in olive oil for 8 minutes.

Step 2: Add garlic and rosemary.

Step 3: Stir through tomatoes.

Step 4: Pour in bone broth and simmer for 15 minutes.

Step 5: Add beans and cook for 5 minutes.

Step 6: Stir through kale until wilted.

 

Greek Yoghurt with Blueberries

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       3/4 cup Greek yoghurt

·       1/2 cup blueberries

Method

Step 1: Spoon yoghurt into a bowl.

Step 2: Top with blueberries.

Baked Salmon with Greens

Serves: 4 | Preparation time: 10 minutes | Cooking time: 18 minutes

Ingredients

·       4 salmon fillets

·       2 cups broccoli florets

·       1 bunch asparagus

·       2 tbsp olive oil

·       1 lemon

·       2 garlic cloves, crushed

·       2 tbsp dill

·       2 cups cooked quinoa

Method

Step 1: Heat oven to 200°C.

Step 2: Place salmon, broccoli and asparagus on a lined tray.

Step 3: Drizzle with olive oil and add garlic and dill.

Step 4: Bake for 15-18 minutes.

Step 5: Finish with lemon juice.

Step 6: Serve with quinoa.

 

 

Why This Day Works

This day reflects MIND Diet principles by including berries, leafy greens, beans, nuts, oats, salmon and whole grains. These foods work best as part of an overall pattern, not as one-off additions.

Day 3: Japanese Kitchen

Japanese-inspired meals with eggs, mushrooms, broth, salmon, rice, edamame, bok choy, ginger and simple savoury flavours.

Japanese Spinach & Mushroom Omelette

Serves: 2 | Preparation time: 10 minutes | Cooking time: 10 minutes

Ingredients

·       4 eggs

·       1 tsp sesame oil

·       150 g shiitake mushrooms, sliced

·       2 cups baby spinach

·       2 spring onions, finely sliced

·       1 tsp tamari

·       Sesame seeds

·       1 avocado, sliced

Method

Step 1: Heat sesame oil in a non-stick pan.

Step 2: Cook mushrooms for 4-5 minutes.

Step 3: Add spinach and cook until wilted.

Step 4: Whisk eggs with tamari.

Step 5: Pour eggs over vegetables and cook gently until just set.

Step 6: Sprinkle with spring onions and sesame seeds.

 

Edamame & Mandarin

Serves: 1 | Preparation time: 5 minutes | Cooking time: 4 minutes

Ingredients

·       1 cup edamame pods

·       1 mandarin

·       Pinch sea salt

Method

Step 1: Steam edamame for 3-4 minutes.

Step 2: Sprinkle lightly with sea salt.

Step 3: Serve with mandarin.

Chicken & Shiitake Bone Broth Soup

Serves: 4 | Preparation time: 15 minutes | Cooking time: 25 minutes

Ingredients

·       1 litre Broth + Co Energy Performance Bone Broth, prepared

·       2 chicken breasts, thinly sliced

·       200 g shiitake mushrooms, sliced

·       2 baby bok choy, halved

·       2 carrots, julienned

·       2 tsp grated ginger

·       2 garlic cloves, crushed

·       2 tbsp tamari

·       2 spring onions, sliced

·       Sesame seeds

Method

Step 1: Bring bone broth to a gentle simmer.

Step 2: Add ginger and garlic.

Step 3: Add chicken and cook for 8 minutes.

Step 4: Add mushrooms and carrots and cook for 5 minutes.

Step 5: Add bok choy for the final 2 minutes.

Step 6: Stir in tamari.

Step 7: Serve with spring onions and sesame seeds.

Greek Yoghurt with Kiwi & Pumpkin Seeds

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       3/4 cup Greek yoghurt

·       1 kiwi fruit, sliced

·       1 tbsp pumpkin seeds

Method

Step 1: Spoon yoghurt into a bowl.

Step 2: Top with kiwi and pumpkin seeds.

Teriyaki Salmon Rice Bowl

Serves: 4 | Preparation time: 15 minutes | Cooking time: 18 minutes

Ingredients

·       4 salmon fillets

·       2 cups cooked brown rice

·       2 cups steamed broccoli

·       1 cup shelled edamame

·       1 carrot, grated

·       1 avocado, sliced

·       2 tbsp tamari

·       1 tbsp honey

·       1 tsp sesame oil

·       1 tsp grated ginger

·       1 garlic clove, crushed

Method

Step 1: Heat oven to 200°C.

Step 2: Mix tamari, honey, sesame oil, ginger and garlic.

Step 3: Brush salmon with half the sauce.

Step 4: Bake for 15-18 minutes.

Step 5: Arrange rice, broccoli, carrot, avocado and edamame in bowls.

Step 6: Top with salmon.

Step 7: Drizzle with remaining sauce.

 

 

Why This Day Works

This day uses Japanese-inspired flavours to bring together mushrooms, fish, rice, edamame, bok choy, ginger and broth. It is a useful reminder that light, simple meals can still be deeply satisfying.

Day 4: Nordic Kitchen

A Nordic-inspired day with oats, berries, salmon, root vegetables, mushrooms, barley and warming bowls.

Apple, Cinnamon & Walnut Porridge

Serves: 2 | Preparation time: 5 minutes | Cooking time: 8 minutes

Ingredients

·       1 cup rolled oats

·       2 cups milk

·       1 apple, grated

·       1/4 cup chopped walnuts

·       1 tsp cinnamon

·       1 tbsp flaxseeds

Method

Step 1: Cook oats with milk in a saucepan.

Step 2: Stir in grated apple and cinnamon.

Step 3: Cook until creamy.

Step 4: Top with walnuts and flaxseeds.

Pear & Cheese

Serves: 1 | Preparation time: 2 minutes | Cooking time: 0 minutes

Ingredients

·       1 pear

·       30 g natural cheese

Method

Step 1: Slice pear.

Step 2: Serve with cheese.

Nordic Salmon Chowder

Serves: 4 | Preparation time: 15 minutes | Cooking time: 30 minutes

Ingredients

·       2 tbsp butter

·       1 onion, diced

·       1 leek, sliced

·       2 carrots, diced

·       2 potatoes, diced

·       1 litre Broth + Co Original Bone Broth, prepared

·       400 g salmon, cut into chunks

·       200 ml milk

·       Fresh dill

·       Black pepper

·       Rye bread, to serve

Method

Step 1: Cook onion, leek and carrots in butter for 8 minutes.

Step 2: Add potatoes.

Step 3: Pour over bone broth.

Step 4: Simmer until potatoes are soft.

Step 5: Add salmon and cook for 6-8 minutes.

Step 6: Stir in milk without boiling.

Step 7: Finish with dill and black pepper.

 

Berry & Almond Mix

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       1/2 cup blueberries

·       1/4 cup raspberries

·       Small handful almonds

Method

Step 1: Combine berries in a bowl.

Step 2: Serve with almonds.

Root Vegetable & Mushroom Stew

Serves: 6 | Preparation time: 15 minutes | Cooking time: 45 minutes

Ingredients

·       1 litre Broth + Co BEEFY Bone Broth, prepared

·       250 g Swiss brown mushrooms, sliced

·       2 carrots, diced

·       2 parsnips, diced

·       3 potatoes, diced

·       1 onion, diced

·       2 celery stalks, diced

·       2 tbsp pearl barley

·       Fresh thyme

·       2 bay leaves

·       Fresh parsley

Method

Step 1: Sauté onion and celery in a large pot.

Step 2: Add mushrooms and cook until softened.

Step 3: Add carrots, parsnips and potatoes.

Step 4: Stir through barley.

Step 5: Pour over bone broth.

Step 6: Add thyme and bay leaves.

Step 7: Simmer for 45 minutes.

Step 8: Remove bay leaves and finish with parsley.

 

 

Why This Day Works

This day leans into Nordic-style ingredients: oats, apples, berries, salmon, root vegetables, mushrooms, barley and rye. It is practical, seasonal and especially useful for cooler months.

Day 5: Middle Eastern Kitchen

A Middle Eastern-inspired day rich in legumes, vegetables, spices, yoghurt, herbs and generous family-style meals.

Shakshuka with Wholegrain Toast

Serves: 2 | Preparation time: 10 minutes | Cooking time: 20 minutes

Ingredients

·       1 tbsp olive oil

·       1 small onion, diced

·       1 red capsicum, diced

·       2 garlic cloves, crushed

·       400 g crushed tomatoes

·       1 tsp ground cumin

·       1 tsp smoked paprika

·       4 eggs

·       Fresh parsley

·       Crumbled feta, optional

·       Wholegrain sourdough, toasted

Method

Step 1: Heat olive oil in a frying pan.

Step 2: Cook onion and capsicum until softened.

Step 3: Add garlic, cumin and paprika.

Step 4: Stir through tomatoes and simmer for 10 minutes.

Step 5: Make four wells in the sauce.

Step 6: Crack an egg into each well.

Step 7: Cover and cook until eggs are just set.

Step 8: Sprinkle with parsley and feta.

 

Hummus & Vegetable Sticks

Serves: 1 | Preparation time: 5 minutes | Cooking time: 0 minutes\

Ingredients

·       1/2 cup hummus

·       Carrot sticks

·       Celery sticks

·       Lebanese cucumber sticks

Method

Step 1: Arrange vegetables on a plate.

Step 2: Serve with hummus.

Moroccan Pumpkin & Chickpea Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 30 minutes

Ingredients

·       1 tbsp olive oil

·       1 onion, diced

·       2 garlic cloves, crushed

·       1 kg pumpkin, peeled and diced

·       400 g chickpeas, drained

·       1 litre Broth + Co Original Bone Broth, prepared

·       1 tsp cumin

·       1 tsp coriander

·       1/2 tsp cinnamon

·       Fresh coriander

·       Greek yoghurt, optional

Method

Step 1: Cook onion and garlic in olive oil until softened.

Step 2: Add pumpkin and spices.

Step 3: Pour over bone broth.

Step 4: Simmer for 25 minutes, or until pumpkin is soft.

Step 5: Stir through chickpeas.

Step 6: Blend until smooth if preferred.

Step 7: Garnish with coriander and yoghurt.

 

Dates with Pistachios

Serves: 1 | Preparation time: 2 minutes | Cooking time: 0 minutes

Ingredients

·       2-3 fresh dates

·       Small handful pistachios

Method

Step 1: Serve dates with pistachios.

Lemon & Herb Chicken with Freekeh Salad

Serves: 4 | Preparation time: 20 minutes plus marinating | Cooking time: 15 minutes

Ingredients

·       4 chicken breasts

·       2 tbsp olive oil

·       Juice of 1 lemon

·       2 garlic cloves, crushed

·       1 tsp paprika

·       1 tsp cumin

·       1 tbsp fresh oregano

·       1 cup cooked freekeh

·       1 cup cherry tomatoes, halved

·       1 cucumber, diced

·       1/2 cup parsley, chopped

·       1/4 cup mint, chopped

·       Extra olive oil and lemon juice, to dress

Method

Step 1: Marinate chicken with olive oil, lemon, garlic, paprika, cumin and oregano for 30 minutes.

Step 2: Grill chicken for 6-7 minutes each side, or until cooked through.

Step 3: Toss freekeh with tomatoes, cucumber, parsley and mint.

Step 4: Dress salad with olive oil and lemon juice.

Step 5: Serve chicken with freekeh salad.

 

Why This Day Works

This day shows the strength of Middle Eastern cooking: legumes, vegetables, herbs, spices, yoghurt, olive oil and generous shared meals. It is plant-forward without feeling sparse.

Day 6: Indian Kitchen

Indian-inspired meals using eggs, lentils, chickpeas, spinach, ginger, turmeric, cumin and gentle aromatic spices.

Vegetable Masala Omelette

Serves: 2 | Preparation time: 10 minutes | Cooking time: 10 minutes

Ingredients

·       4 eggs

·       1/2 onion, finely diced

·       1 tomato, diced

·       1 handful spinach

·       1/2 tsp turmeric

·       1/2 tsp cumin

·       Fresh coriander

·       Wholegrain toast, to serve

Method

Step 1: Whisk eggs with turmeric and cumin.

Step 2: Cook onion and tomato until softened.

Step 3: Add spinach and cook until wilted.

Step 4: Pour over eggs.

Step 5: Cook gently until set.

Step 6: Sprinkle with coriander.

 

Greek Yoghurt with Mango

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       3/4 cup Greek yoghurt

·       1/2 mango, sliced

Method

Step 1: Spoon yoghurt into a bowl.

Step 2: Top with mango.

Traditional Mulligatawny Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 chicken breasts

·       3/4 cup red lentils, rinsed

·       1 onion, diced

·       2 carrots, diced

·       1 apple, diced

·       1 tsp curry powder

·       1 tsp turmeric

·       200 ml light coconut milk

·       Fresh coriander

Method

Step 1: Sauté onion, carrots and apple.

Step 2: Add curry powder and turmeric.

Step 3: Add lentils and bone broth.

Step 4: Add chicken breasts.

Step 5: Simmer for 30 minutes.

Step 6: Remove and shred chicken.

Step 7: Return chicken to soup.

Step 8: Stir through coconut milk.

Step 9: Finish with coriander.

 

Roasted Chickpeas

Serves: 2 | Preparation time: 5 minutes | Cooking time: 20 minutes

Ingredients

·       400 g tin chickpeas, drained and patted dry

·       1 tbsp olive oil

·       1/2 tsp paprika

·       1/2 tsp cumin

Method

Step 1: Heat oven to 200°C.

Step 2: Toss chickpeas with olive oil and spices.

Step 3: Roast for 18-20 minutes until lightly crisp.

Step 4: Cool slightly before serving.

Chickpea & Spinach Curry

Serves: 4-6 | Preparation time: 15 minutes | Cooking time: 25 minutes

Ingredients

·       2 tins chickpeas, drained

·       200 g spinach

·       1 onion, diced

·       2 tomatoes, chopped

·       2 garlic cloves, crushed

·       2 tsp grated ginger

·       250 ml Broth + Co Bone Broth, prepared

·       1 tsp turmeric

·       1 tsp garam masala

·       1 tsp cumin

·       Brown rice, to serve

Method

Step 1: Cook onion, garlic and ginger until softened.

Step 2: Add turmeric, garam masala and cumin.

Step 3: Stir through tomatoes.

Step 4: Add bone broth and chickpeas.

Step 5: Simmer for 20 minutes.

Step 6: Fold through spinach.

Step 7: Serve with brown rice or roti

 

Why This Day Works

This day celebrates Indian-inspired home cooking, where lentils, chickpeas, spinach, ginger, turmeric and cumin create satisfying meals from affordable pantry staples.

Day 7: Australian Whole-Food Kitchen

A modern Australian day that reflects local produce and multicultural everyday cooking.

Smashed Avocado with Poached Eggs

Serves: 2 | Preparation time: 10 minutes | Cooking time: 8 minutes

Ingredients

·       2 slices wholegrain sourdough

·       1 ripe avocado

·       4 eggs

·       1 cup cherry tomatoes, halved

·       1 cup baby spinach

·       1 tbsp lemon juice

·       Dukkah, optional

Method

Step 1: Toast sourdough.

Step 2: Mash avocado with lemon juice.

Step 3: Poach eggs in simmering water.

Step 4: Top toast with spinach, avocado and eggs.

Step 5: Add cherry tomatoes.

Step 6: Sprinkle with dukkah if using.

Seasonal Fruit with Macadamias

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       1 cup seasonal fruit

·       Small handful macadamias

Method

Step 1: Slice fruit if needed.

Step 2: Serve with macadamias.

Australian Vegetable & Barley Soup

Serves: 6 | Preparation time: 15 minutes | Cooking time: 40 minutes

Ingredients

·       1 litre Broth + Co Original Bone Broth, prepared

·       2 carrots, diced

·       2 celery stalks, diced

·       1 zucchini, diced

·       1 sweet potato, diced

·       3/4 cup pearl barley, rinsed

·       400 g cannellini beans, drained

·       Fresh parsley

·       1 tsp thyme

Method

Step 1: Cook carrot, celery, zucchini and sweet potato in a large pot until slightly softened.

Step 2: Add barley.

Step 3: Pour in bone broth.

Step 4: Simmer for 35 minutes, or until barley is tender.

Step 5: Stir through beans.

Step 6: Finish with parsley and thyme.

Greek Yoghurt with Blueberries & Walnuts

Serves: 1 | Preparation time: 3 minutes | Cooking time: 0 minutes

Ingredients

·       3/4 cup Greek yoghurt

·       1/2 cup blueberries

·       2 tbsp chopped walnuts

Method

Step 1: Spoon yoghurt into a bowl.

Step 2: Top with blueberries and walnuts.

Herb-Crusted Barramundi with Roasted Vegetables

Serves: 4 | Preparation time: 15 minutes | Cooking time: 35 minutes

Ingredients

·       4 barramundi fillets

·       2 sweet potatoes, cut into wedges

·       2 carrots, sliced

·       1 zucchini, sliced

·       1 red onion, cut into wedges

·       2 tbsp olive oil

·       1/4 cup fresh parsley, chopped

·       2 tbsp dill, chopped

·       Zest of 1 lemon

·       Black pepper

·       Rocket salad, to serve

Method

Step 1: Heat oven to 200°C.

Step 2: Toss sweet potato, carrots, zucchini and onion with olive oil.

Step 3: Roast vegetables for 20 minutes.

Step 4: Mix parsley, dill, lemon zest and black pepper.

Step 5: Coat barramundi with herb mixture.

Step 6: Add fish to the tray and bake for 12-15 minutes.

Step 7: Serve with roasted vegetables and rocket salad.

 

Why This Day Works

This day brings the week back to an Australian kitchen, where multicultural food habits and local produce can sit comfortably on the same table.

Your Brain Health Shopping List

 

How Broth + Co Bone Broth Fits Into the Week

Bone broth is used here as a cooking ingredient, not as a stand-alone solution. It helps create soups, stews, chowders, curries, sauces and grain dishes that bring vegetables, legumes, herbs, spices and protein foods together.

For product guidance, read Which Broth + Co Bone Broth Is Right for You? A Complete Comparison Guide. For broader nutrition context, read Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing.

For more soup ideas, explore The Ultimate Bone Broth Soup Guide: 30 Easy Bone Broth Soup Recipes From Around the World and Australia's Multicultural Kitchen: Traditional Recipes From Around the World Made with Australian Ingredients.

Meal Preparation Tips

·       Wash and chop vegetables at the start of the week.

·       Cook a batch of brown rice or quinoa.

·       Prepare one large soup for lunches.

·       Roast a tray of seasonal vegetables.

·       Cook extra chicken or salmon for bowls and salads.

·       Make overnight oats for the next morning.

·       Prepare a litre of Broth + Co Bone Broth for quick meals.

Even 60-90 minutes of preparation can make weekday cooking much easier. The aim is not to prepare every meal in advance; it is to make the next good choice easier.

Simple Ingredient Swaps

A meal plan becomes more useful when it can flex around real life. Use these swaps when ingredients are unavailable, out of season or not preferred in your household.

 

The pattern matters more than the exact ingredient. If the meal still includes vegetables, protein, fibre-rich foods, flavour and a cooking method you can repeat, it is doing its job.

How to Turn the Plan Into Your Normal Week

Seven days can be a starting point, but the real value comes from choosing the parts that are easiest to repeat. You might keep the yoghurt bowl as a weekday breakfast, make one soup every Sunday, cook salmon once a week, or use chickpea curry as a regular pantry meal.

Another useful approach is to choose one kitchen theme each week. One week might be Mediterranean, another Japanese, another Indian. This keeps food interesting while still relying on the same biological foundations: plants, protein, fibre, herbs, spices, healthy fats and home cooking.

Healthy eating becomes easier when it feels like a rhythm rather than a project. A few meals repeated often, a few seasonal swaps and a few reliable pantry ingredients can do more than a complicated plan that only lasts a few days.

Smart Leftovers

·       Roast vegetables can become wraps, grain bowls, salads or soup additions.

·       Chicken can become sandwiches, soups, rice bowls or salad toppers.

·       Mediterranean lentil soup makes an easy lunch the following day.

·       Japanese chicken soup freezes well in portions.

·       Chickpea curry often tastes even better the next day.

·       Cooked brown rice can be used in bowls, soups, curries or stir-fries.

 

Frequently Asked Questions

Is this a strict diet plan?

No. It is a flexible meal plan designed to inspire a week of whole-food cooking. Swap meals, adjust servings and use seasonal produce.

Can I repeat meals?

Yes. Repeating meals can make healthy eating more realistic. If you enjoy a soup, breakfast bowl or curry, use it more than once.

Can I prepare meals ahead?

Yes. Soups, stews, curries, grains, roasted vegetables and overnight oats are especially useful for meal prep.

Does every meal need bone broth?

No. Bone broth is included as a practical cooking ingredient in selected meals. Use it where it suits the recipe and your household.

How does this connect to brain health?

The plan reflects dietary patterns studied in relation to brain health, gut health and healthy ageing. It focuses on vegetables, legumes, whole grains, quality protein, healthy fats, herbs, spices and home cooking.

Can children or families eat these meals?

Many meals are family friendly. Adjust spices, salt and strong flavours to suit your household.

Summary

A healthy lifestyle is not built in seven days, but seven days is a useful place to begin. This meal plan shows how Mediterranean, MIND, Japanese, Nordic, Middle Eastern, Indian and Australian whole-food meals can bring variety, flavour and balance into everyday cooking.

The bigger lesson is simple: healthy eating does not belong to one country. Across many traditional food cultures, the same themes appear again and again: vegetables, legumes, whole grains, quality protein, herbs, spices, home cooking and shared meals.

For a broader explanation of how diet connects with the gut and brain, read The Gut–Brain Axis Explained: The Communication Network Linking Digestion and Brain Health, Brain Fog Explained: What Nutrition, Sleep, Stress & Lifestyle Can Teach Us About Mental Clarity and Artificial Intelligence & Nutrition Research: How AI Is Helping Scientists Understand Food, the Gut Microbiome & Brain Health.

For more Mediterranean context, read Mediterranean Diet & Brain Health: Why This Traditional Way of Eating Continues to Inspire Researchers and The MIND Diet Explained: A Brain-Healthy Eating Pattern Inspired by Mediterranean Traditions.