Weekly Meal Plan Page 2
Download a blank fillable Weekly Meal Plan in PDF format just by clicking the "DOWNLOAD PDF" button.
Open the file in any PDF-viewing software. Adobe Reader or any alternative for Windows or MacOS are required to access and complete fillable content.
Complete Weekly Meal Plan with your personal data - all interactive fields are highlighted in places where you should type, access drop-down lists or select multiple-choice options.
Some fillable PDF-files have the option of saving the completed form that contains your own data for later use or sending it out straight away.
ADVERTISEMENT
1
2Meal Planning Tips
Source: Quoting from Health Canada and Canada’s Food Guide
Vegetables and Fruit:
Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce and spinach.
• Go for orange vegetables such as carrots, sweet potatoes and winter squash.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
Have vegetables and fruit more often than juice.
Grain Products:
Make at least half of your grain products whole grain each day.
• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
• Enjoy whole grain breads, oatmeal or whole wheat pasta.
Choose grain products that are lower in fat, sugar or salt.
• Compare the Nutrition Facts table on labels to make wise choices.
• Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
Milk and Alternatives:
Drink skim, 1%, or 2% milk each day.
• Have 500 mL (2 cups) of milk every day for adequate vitamin D.
• Drink fortified soy beverages if you do not drink milk.
Select lower fat milk alternatives.
• Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.
Meat and Alternatives:
Have meat alternatives such as beans, lentils and tofu often.
Eat at least two Food Guide Servings of fish each week. *
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
Select lean meat and alternatives prepared with little or no added fat or salt.
• Trim the visible fat from meats. Remove the skin on poultry.
• Use cooking methods such as roasting, baking or poaching that require little or no added fat.
• If you eat luncheon meats, sausages or packaged meats, choose those lower in salt (sodium) and fat.
Source: Eating Well With Canada’s Food Guide
* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to for the latest information.
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Life