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.
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.
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 |
351 Calories
37 g raisins 175 g cooked oatmeal 125 mL milk (1% M.F.) 13 g pecans 351 Calories 110+ 100 + 54+ 87 |
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 |
338 kcal
1 Banana 180 g plain yogurt (2-4% M.F.) 18 g almonds 130 +104+104 |
331 kcal
Avocado (100g) 35 g slice whole grain bread 75 g turkey or ham 331 Calories 161 + 86 +84 |
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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 |
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 |
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 |
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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421kcal
fresh vegetables 1 whole wheat tortilla 75 g chicken 25 g feta cheese 30 mL Hummus (2 Tbsp) 30+159+119 +47+ 66 |
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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
5 apricots
18 g pistachios, shelled 111+104 = 215 |
202 Calories
1 Apple (138 g) 180 g plain yogurt (2-4% M.F.) 202= 72+130 
100 g grapes
2 babybel 69+ 60+60=189 
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 
1 pear
Natural Yogurt Drink 140+ 96 =256 |
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DINNER
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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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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
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
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). |