Daily Meal Plan 

This meal plan is designed to help you achieve and maintain a healthy body weight. The plan provides a example of one way you can get all the nutrients you need to stay healthy. This plan maps out 3 balanced meals and 2 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. 

1800 kcal

​BREAKFAST: To create a balanced breakfast with long lasting energy combining foods from at least 3 of the 4 food groups 

• 1​  serving of Fruit & Vegetable
• 1 serving of Grain Products 
• 1 serving of Meat or Meat Alternative 
• ​1 serving of Milk or Milk Alternative ​(fortified with Vit D)

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MID MORNING SNACK: To create a balanced snack mid morning choose

• 1 serving of Fruits and Vegetables
• 1 serving of Milk & Milk Alternatives (fortified with Vit D) 

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​LUNCH: To create a balanced lunch with a good mix of nutrients, including fibre and protein rich foods, choose 

• 2 servings of Fruit & Vegetable
• 1-2 servings of Grain Products 
• 1-2 servings of Meat or Meat Alternative 

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 AFTERNOON SNACK: To help you get through the mid afternoon energy slump choose a healthy snack that combines fruits and vegetables with a protein rich food. Choose 

• 1-2 servings of Fruits and Vegetables 
• 1 serving of Meat or Meat Alternatives 

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103 kcal
​ 135 g Vegetables
60 mL hummus (4 Tbsp)

131 kcal
135 g Blueberries & Cucumber
 75 g sliced turkey 

176 Kcal 
​Apple
 ​18 g almonds

123 Kcal
​135 g Vegetables 
​60 mL black bean dip 

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EXERCISE 

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15-30 Minutes POST WORKOUT

202 kcal 
1 Apple + 175 g yogurt 

 ~ 208 kcal 
Protein shake + 250 mL milk (1% M.F.)  

160 kcal 

189 kcal 
100 g grapes 
2 babybel

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DINNER: At dinner aim to fill half your plate vegetables. To create a balanced meal choose

• 2 servings of Fruit & Vegetable
• 1 serving of Grain Products (or starchy vegetables such as potato).
• 1 serving of Meat or Meat Alternative

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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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