The Department of Health recommends three servings of dairy for adults between 19 and 65 years.
Getting three recommended daily servings of dairy across the week can be easier than it seems, especially when considering ingredients in dishes like lasagne or baking.
This infographic will aid conversations with patients around how to incorporate dairy into meals seven days a week (click on it to download pdf). While the table below it breaks down the dairy servings.
Find these recipes and others in our Recipe Inspiration section.
| Day | Meals | Dairy Details (how servings are met) |
| Monday | Breakfast: Strawberry chia pudding
Lunch: Cheesy chicken quesadilla Dinner: Creamy garlic pasta |
Chia pudding (200ml milk = 1 serving)
Quesadilla (25g cheese = 1 serving) Pasta sauce (~150ml milk + cheese topping= 1 serving) |
| Tuesday | Breakfast: Milk & cereal
Lunch: Baked sweet potato with herbed yogurt Dinner: Ham & cheddar quiche |
Milk (200ml = 1 serving)
Yogurt (125g = 1 serving) Quiche (cheese + milk ≈ 1serving) |
| Wednesday | Breakfast: Mango smoothie
Snack: Cheese & crackers Dinner: Lasagne |
Smoothie (125g yogurt = 1serving)
Cheese (25g = 1 serving) Lasagne (béchamel + cheese ≈ 1serving) |
| Thursday | Breakfast: Porridge
Lunch: Pitta bread pizza Dinner: Tikka masala with coriander yogurt |
Porridge (200ml milk = 1 serving)
Pizza (25g cheese = 1 serving) Yogurt (125g = 1 serving) |
| Friday | Breakfast: Yogurt, granola & berries
Lunch: Grilled chicken salad with grated cheddar Snack: Creamy Cheese Seafood Pie |
Yogurt breakfast (125g = 1 serving)
Salad with grated cheese (Cheese 25g = 1 serving) Creamy Cheese Seafood Pie (200mls milk in sauce + 25g cheese = 2 servings) |
| Saturday | Breakfast: Overnight oats
Snack: Latte + yogurt Dinner: Cheese, tomato & spinach pasta shells |
Oats (200ml milk = 1 serving)
Latte (~150/200ml milk = 1serving ) + yogurt (125g = 1 serving) Pasta (milk in sauce and cheese = 1 serving) |
| Sunday | Breakfast: Pancakes with yogurt
Lunch: Ham and Cheese Toastie Dinner: Yogurt-marinated salmon |
Pancakes (milk within + yoghurt topping= 1 serving)
Cheese (25g = 1 serving) Salmon marinade (125g yogurt = 1 serving) |