Daily Meal Plan 

This meal plan is designed to help you achieve and maintain a healthy body weight. The plan is based on your unique calories needs, which is determined by your current body weight, height, age, gender and activity level.  

This plan provides a example of one way you can stay within you maximum calories for the day. This plan maps out 3 balanced meals and 1 snack, but maybe you like to have 3 meals and no snacks, that's ok too!  You can move food choices around in a way that works best for you. Note that this plan shows proper serving sizes, which may be smaller than you're used to. When it comes to weight loss, how much you're eating, is just as important as what you're eating. 
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1,300 calories

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BREAKFAST

1 Fruit or Vegetable       1 Grain Product       ​1​ Milk or milk alternative        1 Meat or Alternative 

415 Calories
​1 Banana (118 g) 
175 g cooked oatmeal 
250 mL Milk (1% M.F.)
15 g Almond butter (15 mL)

386 Calories
​Tomato and arugula (125 g)
35 g slice whole grain bread 
50 g Gruyere cheese 
1 poached egg 
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435 Calories
​ Apple (138 g)  
30 g whole grain cereal 
180 g yogurt (2-4% M.F)
18 g roasted almonds

 439 Calories
​Avocado (100g) 
35 g slice whole grain bread  
250 mL milk (1% M.F.)
75 g turkey or ham 

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​LUNCH

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2 Vegetables        ​1​ Grain Products           1-2 Meat or Meat Alternative 

395 Calories
​1/2 Grapefruit (123 g) 
Avocado (100 g)
35 g slice whole grain bread
2 Eggs ​

277 Calories
60 g Cucumber  
35 g slice whole grain bread
75 g smoked salmon
​**small amount of cheese spread 

356 Calories
Fresh vegetables & herbs 
85 g cooked couscous
75 g grilled chicken 
** small amount salad dressing  

386 Calories
Seasonal vegetables 
135 g potatoes 
150 g bean and lentils

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CHOOSE A SNACK 

103 Kcal
150 g Vegetables 
57 g hummus

202 Kcal
1 Apple (138 g) 
180 g yogurt 

131 Kcal
150 g Fruit & Vegetable
75 g slices turkey 

 158 Kcal  
130 g mixed fruit 
120 g cottage cheese 

209 ​Kcal 
​1 Banana 
175 mL Kefir drink

176 Kcal
​Apple (138 g)  
​18 g almonds

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DINNER

2 Vegetables                 1 Grain Product                1 Meat or Meat Alternative 

310 Calories
Salad greens 
35 g whole grain bread
1  Egg 
** small amount sauce or spread  

296 Calories 
90 g Steamed vegetables
83 g cooked rice
75 g grilled salmon 

363 Calories
 Seasonal vegetables 
 85 g cooked couscous
150 g bean and lentils

289 Calories
150 g Green beans
75 g sweet potato 
75 g oven roasted chicken
** small amount butter

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Fats & Oils 
Note that your meal plan also includes a small amount (about 25 mL) of healthy oils and fats that may be added daily (e.g during cooking, as salad dressings, dipping sauce or spreads). 

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