Meal plans are in PDF format. You'll need Adobe Acrobat Reader to open the meal plan PDF. If you don't have Adobe Acrobat Reader you can download it for free.
Planning tips
Choose the right plan for you
Meal plans are available in different calorie levels to help you achieve your goal. Have a look at our calorie guide for help choosing a meal plan.
Take it slow
If your goal is to lose weight, the best strategy is to moderately decrease calorie intake and gradually increase physical activity. Plan to lose no more than 1 to 2 pounds per week. Although this may seem small compared to other diet plans, greater weight loss is usually just water loss – and that will soon be regained. So be patient, it may take a few weeks for your body to adjust to your new eating and active living routine. Don't give up!
Variety is healthy
A wholesome diet includes a wide variety of foods representing all food groups. In our Nutrition section you can find advice on eating different foods to eat healthy. You can also check out Canada's Food Guide for more information.
Know thyself
Here's one of the secrets to success: keep a journal of what and how much you eat after every meal or snack. (Don't wait until the end of the day – it's too easy to forget something.) Also write down why you eat certain foods. How does this help? Well, many people eat unhealthy foods for emotional or social reasons. By recording such moments in your journal, you'll be more aware of your relationship to food.
Gradually increase your calorie intake
As you get closer to achieving your goal, consider increasing your calorie intake per day. You can move to the 2000 calories/day meal plan. It's also a good idea to adjust the meal plans to support your activity level. For example, eat more on days you're especially active, and less on days you're not.
Getting good nutrition
Our meal plans are designed to give you the recommended number of daily servings for adults:
| Vegetables and Fruit |
7 to 10 |
| Grain Products |
6 to 8 |
| Milk and Alternatives |
2 to 3 |
| Meat and Alternatives |
2 to 3 |
They also give you the acceptable daily distribution of macronutrients for adults:
| Protein |
10 - 35 % |
| Carbohydrates |
45 - 65 % |
| Fat |
20 - 35 % |
|
Nutritional Disclaimer:
Consult your physician in all matters relating to health before making any significant lifestyle or dietary changes. The information contained in, or made available through, this site is intended to help you make informed decisions about your health, not to replace or substitute for the personalized services of health professionals.
The nutrition information provided for each recipe is determined by a database analysis using the ESHA Genesis R&D program. Nutrition information is based on the ingredients and cooking techniques as listed in the recipe, and does not include optional ingredients or garnishes. Nutritional values represented are composite averages and may vary according to freshness, variety or differences in preparation. Altering cooking methods or substituting any ingredients may change the posted nutrition information significantly.
