MY MEALS To help you stay

MEAL PLANNING MADE healthy and active

EASY. SIMPLE. FUN.
 Daily Calories –
MONDAY
1481

BREAKFAST-262 calories SNACKTIME – 481 calories

1 slice whole wheat toast 1 medium orange
1 egg 1 cube cheddar cheese
1 tbsp. salsa ½ cup almonds
1 banana.

DINNER – 613 calories

SNACKTIME – 35 calories
¾ cup strawberries
LUNCH – 90 calories
2 cups mixed green salad with
½ chickpea and black bean salad
½ cup cucumber
2 tbsp. red wine vinegar dressing
1 fillet salmon
1 cup steamed green beans
1 medium baked potato
1 tbsp olive oil
Water - as much as you like
Green tea with honey and lemon slice
Add a cinnamon stick for extra treat –
13 calories
TUESDAY 1100 calories

SNACKTIME – 97 calories
BREAKFAST – 292 calories 1 cup red pepper
1 cup bowl of bran cereal
2 tbsp hummus
½ cup blueberries
1 cup skim milk

SNACKTIME – 256 calories

DINNER – 292 calories
1 apple white fish fillet
¼ cup dark chocolate chips ½ cup steamed baby red potato
1 cup grilled asparagus
Sea salt and olive oil to taste
LUNCH – 243 calories
2 slices whole wheat bread
¼ cup chicken Water – as much as you like
1 tbsp hummus
1 tsp avocado Green tea with honey a lemon slice & a cinnamon stick for extra
¼ cup spinach treat – 13 calories
1 cup mixed green salad
¼ cup cucumbers
¼ red pepper
2 tbsp olive oil and balsamic dressing.
WEDNESDAY 1379 Calories

BREAKFAST – 323 calories DINNER – 523 calories

1 cup non fat plain Greek yogurt ¼ cup of quinoa
½ cup blueberries 1 cup Romaine leaves
½ tsp honey 1 cup cubed chicken
¼ cup almonds ½ cup red peppers
½ cup cucumber
¼ cup red onion
SNACKTIME – 58 calories 1 tbsp tzatziki
Carrots with hummus
Water as much as you like

Green tea with honey and lemon slice

LUNCH – 432 calories Add a cinnamon stick for extra treat - 13 calories
6 oz chicken breast
1 cup mixed greens
2 tbsp. balsamic dressing

SNACKTIME – 43 calories
1 cup strawberries
THURSDAY 1481 calories

BREAKFAST – 292 DINNER – 567 calories

1 cup Bran cereal 4 oz cod
½ cup blueberries and 1 tbsp. tartar sauce
1 cup skim milk ½ cup brown rice
1 cup green beans

SNACKTIME – 116 calories

1 medium apple

Water as much as you like

LUNCH – 420 calories
3 cups mixed green salad
½ chicken breast Green tea with honey and lemon slice
5 cherry tomatoes Add a cinnamon stick for extra treat – 13 calories
½ cup cucumber
¼ cup shredded carrots
1 tbsp. olive oil
1 tbsp balsamic vinegar
SNACKTIME – 86 calories
Orange slices
FRIDAY 1455 calories

BREAKFAST – 255 calories SNACKTIME – 58

½ cup granola ½ cup apple slices
1 cup skim milk
½ cup strawberries
1 slice whole wheat toast

DINNER - 435 calories

SNACKTIME – 77 calories
4 oz salmon
½ red pepper ¼ cup quinoa
¼ cup cucumber 1 cup asparagus
2 tbsp. hummus 1 tbsp. butter

LUNCH – 630 calories Water as much as you like

2 corn tortillas
2/3 cup black beans Green tea with honey and lemon slice and
½ red pepper
a cinnamon stick for extra treat – 13 calories
2 tbsp. cheddar cheese
2 tbsp. salsa
 MYMENU
NUTRITION INFO
1 slice whole wheat toast – 60 calories
1 egg – 63 calories
1 tbsp. salsa – 4 calories
1 banana – 105 calories
¼ cup almonds – 137 calories
¾ cup strawberries – 35 calories
2 cup mixed green salad – 15 calorie
½ cup chickpeas – 364 calories
½ cup black beans – 331 calories
½ cup cucumber – 8 calories
2 tbsp. red wine vinegar dressing – 42 calories
1 slice cheddar cheese – 113 calories
1 orange – 69 calories
1 baked potato – 129 calories
1 tsp honey - 11 calories
1 tbsp. tartar sauce – 70 calories
½ cup carrot – 23 calories
1 cup green beans – 34 calories
1 corn tortilla – 52 calories
1 tbsp. olive oil – 120 calories
4 oz salmon – 50 calories
1 tbsp. butter – 102 calories
1 cup skim milk – 90 calories
1 cup bran cereal – 160 calories
1 tbsp. hummus – 23 calories
½ cup red potato – 53 calories
¼ cup dark chocolate – 140
¼ cup chicken – 53 calories
½ cup asparagus – 27 calories
½ cup blueberries – 42 calories
1 tsp avocado – 6 calories
1 cup red pepper – 38 calories
¼ cup spinach – 2 calories
1 tbsp. tzatziki – 45 calories
½ cup brown rice – 344 calories
¼ cup quinoa – 157 calories
¼ cup tomatoes – 8 calories
THANK YOU TO ALL OF THESE SITES…

CANADA FOOD GUIDE FROM:

https://www.canada.ca/content/dam/hc-
sc/migration/hc-sc/fn-an/alt_formats/hpfb-
dgpsa/pdf/food-guide-
aliment/print_eatwell_bienmang-eng.pdf

VERYWELLFIT.COM
PINTEREST!
FOR MAKING
THIS PROJECT POSSIBLE!
BY CARRIE THOMSON
Reflection – A personal journey
Here is a little reflection on what was easy and what I found difficult about piecing this project
together.

I found it relatively easy to navigate the websites for information. They made it nice and stress-free
finding links, information, charts, and guides. I found that part very informative and interesting.

I found actually laying out and creating/searching up the meal planning both difficult and easy. I’ll
explain...

What I found easy was piecing together and finding many variations of menus and simple meal recipes.
The meals in my project aren’t difficult but they are delicious. Sites such as, PINTEREST, KRAFTCANADA,
EATINGWELL, to name a few, were pivotal to my finishing this project. Which brings me to the difficult
part.

What I found difficult was the actual calorie count of daily foods. Actually laying it out was personally
difficult because I did suffer from an eating disorder and while I’ve spent many years regaining a
healthy relationship with food, I have not had to count calories like that for some time and found it
challenging to get to a daily calorie count of 1500 because it just seemed like so much. Not to mention,
I found myself changing out foods to have less caloric intake. I also found myself avoiding foods
beyond the project, albeit briefly, because of the potential for calories. I had to check in with myself
during this project. It was a tricky project, but literally made me pause to REFLECT and reminded myself
to stay the healthy course. Thank you.