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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. 

Balanced Meals
To create a balanced meal, simply combine foods from a minimum of 3 of the 4 food groups at each meal. At lunch and dinner aim to have your plate fill with vegetables. 
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1,300 calories

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​BREAKFAST
Create a balanced breakfast for long lasting energy and satiety by combining foods from at least 3 of the 4 food groups. Enjoy whole grains breads, oatmeal, and cereals.
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318 Calories
30 g whole grain cereal 
180 g yogurt (2-4% M.F)
15 mL honey (1 Tbsp) 


318 =123 + 129+66 
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351 Calories
37 g raisins ​

175 g cooked oatmeal 
125 mL milk (1% M.F.)
13 g pecans 


351 Calories
110+ 100 + 54+ 87

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213 Calories
​
Tomato and arugula (125 g)
35 g slice whole grain bread 

1 poached egg 
5 mL butter on toast 


213 Calories 22+ 86   +74 +
34
​
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338 kcal 
​1 Banana
180 g plain yogurt (2-4% M.F.)
​
18 g almonds

​
130 +104+104
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 331 kcal 
​
Avocado (100g) 
35 g slice whole grain bread  

75 g turkey or ham 

331 Calories 
​161 + 86  +84 
​
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386 kcal 
77 g blueberries (125mL)​
30 g whole grain cereal ​
​250 mL Milk (1% M.F.)
18 g sliced almonds

386 kcal = ​44+ 130 +108+104
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400 kcal ​
​Strawberries & banana  (150 g)
35 g slice whole grain bread
2 Egg, scrambled 
5 mL butter for toast 

401 = 27 + 104+ 86+74 74 +34
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459 Calories
​
 Pear  (166 g)  
30 g whole grain cereal 
180 g yogurt (2-4% M.F)

18 g roasted almonds

459 Calories 96 + 130  + 129+ 104 
​
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286 calories 
​1 banana 
35 g slice of whole grain bread 
15 mL peanut butter (1 Tbsp)
286 = 104+86 + 96 
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334 kcal 
​125 mL blueberries (77 g) 
1/2 banana 
30 g whole grain cereal 
250 mL milk (1% M.F.) 
 334 kcal = ​44+ 130 +108+52

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​125 mL blueberries (77 g) 
1/2 banana 
​30 g museli 
1 Tbsp chia sees (15 g) 
150 g soft tofu 


44+52123 + 69+ 83= 371 
​

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​LUNCH

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395 Kcal
​
1/2 Grapefruit (123 g) 
Avocado (100 g)

35 g slice whole grain bread
2 Eggs 


395 Calories = 52 + 161 + 74 + 74 +86 
347 Kcal
60 g Cucumber  
35 g slice whole grain bread
75 g smoked salmon
​30 mL light cream cheese 

277+ 86+3+88+ 100+70 
400 Kcal
160 g vegetables  
75 g cooked pasta
75 g grilled salmon 
** 10 mL of butter or olive oil  
Calories = 60 +105  +155+80
354 Kcal
Seasonal vegetables 
35 g slice bread  

500 mL soup 

354 Calories = 86+ ​268 

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Stir fried vegetables 
83 g cooked rice 
60 g Shrimp (12 medium) 
​Stir fry sauce (125 kcal)

100+ 83+ 60+125 = 368 
Roasted Vegetables
135 g potatoes
​75 g grilled salmon 
15 mL oil 


100 + 84+ 155 ​+ 73= 412
​
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356 Kcal
fresh vegetables 
2  slices whole grain bread
75 g sliced turkey 
15 mL spread (e.g mayonnaise)
356 = 86+86 + 84+100 
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421kcal
fresh vegetables 
1 whole wheat tortilla 
75 g chicken 
25 g feta cheese 

30 mL Hummus (2 Tbsp)  
30+159+119 ​+47+ 66
397 kcal 
​Vegetarian Curry with Rice 

83 g cooked rice (125 mL)
300 g vegetarian curry with lentils 

=109+170 +100
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 SNACK: For long lasting energy, combine fruits and vegetables with a food from one other food group to create a balanced snack.
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103 Calories
​
Carrots (80 g)
Cucumber (60 g)  
3 ​Radishes (14 g)

60 mL hummus (57 g)


103 Calories
​
 = 94 +3 + 3 +3

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125 mL Blueberries (77 g)
180 g plain yogurt (2-4% M.F.)

174= 44+130 
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5 Apricots 
18 g almonds 
1 babybel (20 g) 
​
111+104+60=
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5 apricots 
18 g pistachios, shelled 
111+104 =
​215 
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202 Calories
1 Apple (138 g) 
180 g plain yogurt (2-4% M.F.)


202= 72+130
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100 g grapes
​2 babybel 

​69+ 60+60=189 
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108 kcal
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131 Calories
125 mL Blueberries (77 g)
Cucumber (60 g)  

75 g slices turkey 

131 Calories = 44 + 3+ 84 
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1 pear 
Natural Yogurt Drink 

​140+ 96 =256
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 158 Calories  125 mL mixed fruit (128 g) 
120 g cottage cheese (1% M.F.)
 158 Calories = ​86 +73

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209 ​Calories
​
1 Banana 
175 mL Kefir drink

 209= 104 + 105 
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176 Calories
​Apple (138 g)  
​18 g almonds

176 Calories = ​72 + 104  
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1 tomato (123 g) 
1/2 avocado (100 g)
120 g Cottage Cheese (1% M.F.) 

22+ 160+86 = 188+80=268
1 tomato (123 g)
50 g mozzarella 
fresh basil 
​10 mL balsamic vinegar

​163 =22+ 131 + 10  

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DINNER
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340 Kcal 
Salad greens 
35 g whole grain bread
1  Egg 
1 slice 
prosciutto
** small amount sauce or spread  
310 Calories = 
​100+ 86 + ​74+50+30
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296 Kcal
90 g Steamed broccoli 
83 g cooked rice
75 g grilled salmon 

296 = 32 +109+155
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363 Kcal
 Seasonal vegetables 
 85 g cooked couscous

150 g bean and lentils

363 = 100+ 93 +170 
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289 Kcal 
150 g Green beans
75 g sweet potato 
75 g oven roasted chicken

10 mL butter

289= 44+ ​57 +120 +34+34
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350 kcal
500 mL homemade chicken vegetable soup 

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373 kcal
Salad greens & roasted vegetables 
135 g potatoes  
75 g white fish 
15 mL salad dressing 
100 + 84+ 116 ​+ 73 


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160 g seasonal vegetables 
83 g cooked rice (125 mL) (109 kcal)
150 g soft tofu  (83 kcal)
teriyaki sauce (15 kcal for 4*15 mL) 

​342 =60 + 109+83+60


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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). 

Nutrition Counseling and weight management programs. The information on this site is intended to inform, not prescribe.      
​For diagnosis and treatment medical and health related concerns, please seek the advice of a qualified physician. 


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