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.  Serving sizes are all based on Canada's Food Guide. 

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'd 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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2,100 calories

BREAKFAST

1 Fruit (1 serving) 

3 Grain product (1 serving) 

1 Milk or milk alternative (1 serving) 

1 Meat or alternatives (1 serving) 

Examples
125 mL fresh berries 
90 g of breakfast cereal 
250 mL milk, low fat 
60 mL almonds , sliced 

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​SNACK 

1 Fruit (1 serving) ​

1 Milk or milk alternative (1 serving)

1 apple 
175 g yogurt, low fat 

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​LUNCH

4 Vegetable (1 serving) 

2 Grain Products (1 serving) 

2 Meat or meat alternatives (1 serving) 

2 cup, chopped vegetables
1 whole wheat tortilla (70 g)
140 g chicken, grilled 
Salsa (2 Tbsp) 

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​SNACK 

2 Fruit or Vegetable  (1 serving) ​​

1 Meat or meat alternatives (1 serving) ​

250 mL fresh vegetables 
175 mL hummus  
 

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DINNER

2 Grain Products (1 serving) ​

2 Vegetable (1 serving) ​

2 Meat or meat alternatives (1 serving) ​

250 mL potato 
​250 mL vegetables 
140 g grilled salmon 

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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 dressings or spreads). This is equivalent to approximately 7 teaspoons (35 mL) of healthy fats and oils daily. 

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