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 meals and 2 snacks, 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.
This plan provides a example of one way you can stay within you maximum calories for the day. This plan maps out 3 meals and 2 snacks, 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.
1,400 calories
BREAKFAST |
1 Banana
150 g cooked oatmeal 250 mL low fat milk 2 Tbsp (30 mL) nut butter |
Fresh tomato and arugula
35 g slice whole grain bread 50 g cheese 2 egg |
Fresh fruit
30 g whole grain cereal 175 g Greek yogurt 36 g roasted almonds |
1/2 avocado
35 g slice whole grain bread 250 mL of milk 75 g turkey or ham |

LUNCH
Fresh vegetables
74 g cooked rice noodles 75 g chicken, grilled ** small amount of dipping sauce |
Stir fried vegetables
83 g cooked rice 75 g stir fried beef **small amount of Stir fry sauce |
Fresh vegetables & herbs
85 g cooked couscous 75 g grilled chicken **small amount of salad dressing |
Seasonal vegetables
135 g potatoes 150 g bean and lentils |