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 2 small homemade low fat pancakes made with whole wheat flour and topped with ½ cup (125 ml) mixed berries and 3/4 cup (175 ml) your choice of yogurt (0% M.F.) 1 tbsp (15 ml) ground flax seeds (add to pancake mix) 2 fresh dates 1 tbsp (15 ml) roasted soybean seeds 1 All-veggie Sandwich with Country Harvest Whole Wheat Soy bread Multicoloured Salad: combine 1/2 cup (125 ml) mixed beans and ½ cup (125 ml) fresh vegetables. Whisk together 2 tsp (10 ml) olive oil, 1 tsp (5 ml) wine vinegar and ½ tsp (2.5 ml) lemon juice, then pour over salad. 1 apple 1 milk or soy milk beverage Santa Fe Chicken Salad Bagels 1 roasted salmon steak cooked in aluminium foil with sliced onion, pepper, lemon and fresh herbs 1 oven-baked potato topped with 1 tsp (5 ml) light sour cream Sunny Salad: combine 1 cup (250 ml) spinach with clementines, bean sprouts, green grapes and green onions. Whisk together 1 tsp (5 ml) orange juice, 2 tsp (10 ml) olive oil, 1 tsp (5 ml) light soy sauce and garlic to taste, then pour over salad. 1 sliced banana sprinkled with a touch of maple syrup 1/2 cup (125 ml) store-bought soy pudding, your choice of flavour 2 tea cookies *Optional Each day provides you with approximately 2,000 calories and includes no more than 30% of calories from fat.