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. 
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1,400 calories

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BREAKFAST

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

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 

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​SNACK 

1 Fruit or Vegetable             1 Milk or Milk Alternative 

1 Apple 
150 g yogurt, low fat 

 Fresh fruit 
180g cottage cheese, low fat

1 Banana 
Natural Yogurt Drink 

20 grapes 
50 g cheese 

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​LUNCH

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

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

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SNACK 

2 Fruit or Vegetable         ​   1 Meat or Meat Alternative 

Fresh vegetables 
57 g hummus (60 mL)

Grapefruit and avocado 
2 boiled eggs 

Fresh fruit or vegetables 
75 g slices turkey 

Apple slices 
​36 g almonds 

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DINNER

2 Vegetables                 1 Grain Product                1 Meat or Meat Alternative 

Salad greens 
35 g whole grain bread
2  Eggs 

Steamed broccoli 
83 g cooked rice
75 g grilled salmon 

 Seasonal vegetables 
85 g cooked pasta 
​60 mL pecans 

Green beans
75 g sweet potato 
75 g oven roasted chicken

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Fats & Oils 
Note that your meal plan also includes a small amount 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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