7 day meal plan

Click on each of the days below or Click here to view and print the whole menu.

1/2 cup (125 ml) orange juice 1/2 cup (125 ml) oatmeal 1 tbsp (15 ml) ground flax seeds (add to oatmeal) 1 slice Country Harvest Seven Grain bread, toasted 1 tbsp (15 ml) almond butter 1/2 cup (125 ml) your choice of yogurt (0% M.F.) 1/2 cup (125 ml) mixed strawberries and blueberries 1 cup (250 ml) milk (2% fat or less) 1/2 cup (125 ml) low sodium (salt) vegetable juice 1 Country Harvest Twelve Grain bagel with All-grown Up Garden Tuna Salad 1 cup (250 ml) broccoli, red pepper and onion salad with dressing: 2 tsp (10 ml) olive oil, 1 tsp (5 ml) wine vinegar and ½ tsp (2.5 ml) lemon juice 1/2 cup (125 ml) fresh fruit salad 2 tea cookies Crispy Spicy Bagel Chips with Country Harvest Flax bagels Vegetarian Stir-Fry: sauté 1 cup (250 ml) your choice of vegetables and combine with 1 cup (250 ml) whole-wheat pasta and 1/2 cup (125 ml) firm tofu (marinated in balsamic vinegar, Dijon mustard and fresh ginger to taste, then cut into cubes) 1 pear 1/2 cup (125 ml) store-bought soy pudding, your choice of flavour *Optional Each day provides you with approximately 2,000 calories and includes no more than 30% of calories from fat.