Family Meal Plan 

Gluten, cow's milk, soy, and egg free 

This meal plan is designed to help you meet your family's nutritional needs, while avoiding potential allergens.   Foods and serving sizes are all based on Canada's Food Guide. This meal plan provides 3 examples of how you can meet your nutritional needs within a given day.  The daily menu examples outlines 3 meals and 2 snacks, but you can move food choices around in a way that works best for you and your family. 
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*Note: young children have small appetites and need calories for growth and development.
  • Serve small nutritious meals and snacks throughout the day.
  • Do not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups.
  • Be cautious of any foods that may pose a potential choking hazard (e.g. hard, crunchy or sticky foods, etc). 
  • Most of all....be a good role model. 

Family Meal Plan

BREAKFAST
Day 1
Oatmeal made with fortified oat milk and berries. 
​Day 2
Corn flour tortilla with nut butter,  banana, plus one serving of fortified oat milk 
Day 3 
Gluten free bread with avocado and chia seeds, plus one serving of fortified oat milk.  

​AM SNACK 
Gluten free bread with avocado, mango and fresh mint. 
Black bean dip with fresh vegetables 
Pumpkin quinoa muffin 
​and one serving of fortified oat milk 

​LUNCH
Cornflour tortilla with fresh vegetables, grilled chicken and Salsa 
Falafel with chickpeas, and fresh vegetables. 
Minestrone Soup with gluten free bread. 

​PM SNACK 
Apple slices and peanut butter, plus one serving of fortified oat millk
gluten free crackers with nut butter and fresh fruit, plus one serving of fortified oat milk. 
Hummus with fresh vegetables 
DINNER
Beef stir fry with greens and mixed vegetables served over rice. 
Grilled chicken with sweet potato and green beans 
Apple skillet pork chops, rice and brussels sprouts. 
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Fats & Oils 
Note that you should also includes a small amount of heart healthy oils and fats daily (e.g during cooking, as dressings or spreads). A few examples of heart healthy oils and fats include soft margarine (non-hydrogenated), olive oil, and canola oil.