lunch/dinner calculator

How healthy is your favourite meal? Find out with our Nutrition Calculators!

lunch and dinner

Just select what you’d like to have for Lunch / Dinner from the choices below and click submit. It instantly provides the nutritional content of your Lunch / Dinner!

Select your choice of Country Harvest bread: - choose bread -   Flax [2 slices] Oat Bran [2 slices] Oat'n Honey [2 slices] Prairie Bran [2 slices] Seven Grain [2 slices] Stone Milled 100% Whole Wheat [2 slices] Sunflower Flax [2 slices] Twelve Grain [2 slices] Whole Wheat Soy [2 slices] Select up to 3 fillings: - choose filling 1 -   - vegetables - Alfalfa sprouts, raw [125 mL] Avocado, Florida, raw [1/2 avocado] Cucumber, sliced, peeled [250 mL] Lettuce, Boston, chopped [250 mL] Lettuce, iceberg, chopped [250 mL] Lettuce, looseleaf, chopped [250 mL] Lettuce, Romaine, chopped [250 mL] Mushrooms, raw [6 medium] Pickle, cucumber, dill (9.5 cm long) [1 pickle] Pickle, cucumber, sweet (7.6 cm diam.) [1 pickle] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, sun-dried [125 mL] Zucchini, raw, sliced [125 mL]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, spread (Cheez Whiz®) [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cream cheese [50 mL] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Swiss (Emmenthal) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - meat/poultry/meat substitute - Back Bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Beef, Outside (bottom) round roast, lean, roasted (11 cm x 6 cm x 0.6 cm) [2 slices] Bologna, beef and pork (0.3 cm x 10 cm diam.) [2 slices] Bologna, turkey [2 slices] Chicken, broiler, breast, meat + skin, roasted [1/2 breast] Chicken, broiler, breast, meat, roasted [1/2 breast] Chicken, flaked, canned [125 mL] Corned Beef, brisket, cooked (16 cm x 10 cm x 0.2 cm) [2 slices] Crab, imitation, made from surimi [125 mL] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL] Falafel (6 cm diam.) [1 patty] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Luncheon meat, beef, thin sliced (10 cm x 10 cm x 0.1 cm) [3 slices] Luncheon meat, mock chicken, loaved (10.2 cm x 10.2 cm x 0.1 cm) [2 slices] Pastrami, beef, thin sliced [2 slices] Pastrami, turkey [2 slices] Pate, liver, canned [50 mL] Peanut butter, chunk type, fat, sugar and salt added [30 mL] Peanut butter, smooth type, fat, sugar and salt added [30 mL] Salami, beef and pork, cooked (0.3 cm x 10 cm diam.) [2 slices] Salami, dry, pork and beef (0.2 cm x 8 cm diam.) [4 slices] Salmon, Pink (Humpback), canned, solids + bone + liquid + salt [125 mL] Salmon, smoked, lox [1 piece] Sardine, Atlantic, canned in oil, drained with bone (7.5 cm long) [4 sardines] Tofu, firm, prepared with magnesium chloride (4.5 cm x 4 cm x 4 cm) [1 piece] Tofu, regular, prepared with magnesium chloride (6 cm x 4 cm x 4 cm) [1 piece] Tuna Salad [125 mL] Tuna, light, canned in water, drained + salt [125 mL] Tuna, white, canned in oil, drained + salt [125 mL] Turkey, dark meat, roasted (8 cm x 5 cm x 0.6 cm) [3 slices] Turkey, light meat (breast), roasted (8 cm x 5 cm x 0.6 cm) [3 slices] - choose filling 2 -   - vegetables - Alfalfa sprouts, raw [125 mL] Avocado, Florida, raw [1/2 avocado] Cucumber, sliced, peeled [250 mL] Lettuce, Boston, chopped [250 mL] Lettuce, iceberg, chopped [250 mL] Lettuce, looseleaf, chopped [250 mL] Lettuce, Romaine, chopped [250 mL] Mushrooms, raw [6 medium] Pickle, cucumber, dill (9.5 cm long) [1 pickle] Pickle, cucumber, sweet (7.6 cm diam.) [1 pickle] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, sun-dried [125 mL] Zucchini, raw, sliced [125 mL]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, spread (Cheez Whiz®) [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cream cheese [50 mL] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Swiss (Emmenthal) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - meat/poultry/meat substitute - Back Bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Beef, Outside (bottom) round roast, lean, roasted (11 cm x 6 cm x 0.6 cm) [2 slices] Bologna, beef and pork (0.3 cm x 10 cm diam.) [2 slices] Bologna, turkey [2 slices] Chicken, broiler, breast, meat + skin, roasted [1/2 breast] Chicken, broiler, breast, meat, roasted [1/2 breast] Chicken, flaked, canned [125 mL] Corned Beef, brisket, cooked (16 cm x 10 cm x 0.2 cm) [2 slices] Crab, imitation, made from surimi [125 mL] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL] Falafel (6 cm diam.) [1 patty] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Luncheon meat, beef, thin sliced (10 cm x 10 cm x 0.1 cm) [3 slices] Luncheon meat, mock chicken, loaved (10.2 cm x 10.2 cm x 0.1 cm) [2 slices] Pastrami, beef, thin sliced [2 slices] Pastrami, turkey [2 slices] Pate, liver, canned [50 mL] Peanut butter, chunk type, fat, sugar and salt added [30 mL] Peanut butter, smooth type, fat, sugar and salt added [30 mL] Salami, beef and pork, cooked (0.3 cm x 10 cm diam.) [2 slices] Salami, dry, pork and beef (0.2 cm x 8 cm diam.) [4 slices] Salmon, Pink (Humpback), canned, solids + bone + liquid + salt [125 mL] Salmon, smoked, lox [1 piece] Sardine, Atlantic, canned in oil, drained with bone (7.5 cm long) [4 sardines] Tofu, firm, prepared with magnesium chloride (4.5 cm x 4 cm x 4 cm) [1 piece] Tofu, regular, prepared with magnesium chloride (6 cm x 4 cm x 4 cm) [1 piece] Tuna Salad [125 mL] Tuna, light, canned in water, drained + salt [125 mL] Tuna, white, canned in oil, drained + salt [125 mL] Turkey, dark meat, roasted (8 cm x 5 cm x 0.6 cm) [3 slices] Turkey, light meat (breast), roasted (8 cm x 5 cm x 0.6 cm) [3 slices] - choose filling 3 -   - vegetables - Alfalfa sprouts, raw [125 mL] Avocado, Florida, raw [1/2 avocado] Cucumber, sliced, peeled [250 mL] Lettuce, Boston, chopped [250 mL] Lettuce, iceberg, chopped [250 mL] Lettuce, looseleaf, chopped [250 mL] Lettuce, Romaine, chopped [250 mL] Mushrooms, raw [6 medium] Pickle, cucumber, dill (9.5 cm long) [1 pickle] Pickle, cucumber, sweet (7.6 cm diam.) [1 pickle] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, sun-dried [125 mL] Zucchini, raw, sliced [125 mL]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, spread (Cheez Whiz®) [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cream cheese [50 mL] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Swiss (Emmenthal) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - meat/poultry/meat substitute - Back Bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Beef, Outside (bottom) round roast, lean, roasted (11 cm x 6 cm x 0.6 cm) [2 slices] Bologna, beef and pork (0.3 cm x 10 cm diam.) [2 slices] Bologna, turkey [2 slices] Chicken, broiler, breast, meat + skin, roasted [1/2 breast] Chicken, broiler, breast, meat, roasted [1/2 breast] Chicken, flaked, canned [125 mL] Corned Beef, brisket, cooked (16 cm x 10 cm x 0.2 cm) [2 slices] Crab, imitation, made from surimi [125 mL] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL] Falafel (6 cm diam.) [1 patty] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Luncheon meat, beef, thin sliced (10 cm x 10 cm x 0.1 cm) [3 slices] Luncheon meat, mock chicken, loaved (10.2 cm x 10.2 cm x 0.1 cm) [2 slices] Pastrami, beef, thin sliced [2 slices] Pastrami, turkey [2 slices] Pate, liver, canned [50 mL] Peanut butter, chunk type, fat, sugar and salt added [30 mL] Peanut butter, smooth type, fat, sugar and salt added [30 mL] Salami, beef and pork, cooked (0.3 cm x 10 cm diam.) [2 slices] Salami, dry, pork and beef (0.2 cm x 8 cm diam.) [4 slices] Salmon, Pink (Humpback), canned, solids + bone + liquid + salt [125 mL] Salmon, smoked, lox [1 piece] Sardine, Atlantic, canned in oil, drained with bone (7.5 cm long) [4 sardines] Tofu, firm, prepared with magnesium chloride (4.5 cm x 4 cm x 4 cm) [1 piece] Tofu, regular, prepared with magnesium chloride (6 cm x 4 cm x 4 cm) [1 piece] Tuna Salad [125 mL] Tuna, light, canned in water, drained + salt [125 mL] Tuna, white, canned in oil, drained + salt [125 mL] Turkey, dark meat, roasted (8 cm x 5 cm x 0.6 cm) [3 slices] Turkey, light meat (breast), roasted (8 cm x 5 cm x 0.6 cm) [3 slices] Select up to 3 condiments or seasonings: - choose condiment/seasoning 1 -   Becel®, tub, canola and linola oil [5 mL] Blue Cheese salad dressing [15 mL] Butter [1 pat] Creamy Caesar (low calorie) salad dressing [15 mL] Creamy Caesar salad dressing [15 mL] Honey [15 mL] Hummus [125 mL] Italian (low calorie) salad dressing [15 mL] Italian salad dressing [15 mL] Jams and preserves [15 mL] Jelly [15 mL] Mayonnaise (reduced fat) [15 mL] Mayonnaise type (reduced fat) [15 mL] Mayonnaise type, more than 35% oil [15 mL] Mayonnaise, more than 65% oil [15 mL] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Orange Marmalade [15 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle Relish, sweet [15 mL] Ranch (low calorie) salad dressing [15 mL] Ranch salad dressing [15 mL] Salt [5 mL] Sauces, Barbecue, ready-to-serve [15 mL] Sauces, Pepper (Tabasco®), ready-to-serve [5 mL] Sauces, Salsa, ready-to-serve [15 mL] Sauces, Steak, (H.P.®, A1®), ready-to-serve [15 mL] Sesame Butter, tahini [15 mL] Thousand Island (low calorie) salad dressing [15 mL] Thousand Island salad dressing [15 mL] Tomato Ketchup [15 mL] Yellow Mustard, ready-to-serve [15 mL] - choose condiment/seasoning 2 -   Becel®, tub, canola and linola oil [5 mL] Blue Cheese salad dressing [15 mL] Butter [1 pat] Creamy Caesar (low calorie) salad dressing [15 mL] Creamy Caesar salad dressing [15 mL] Honey [15 mL] Hummus [125 mL] Italian (low calorie) salad dressing [15 mL] Italian salad dressing [15 mL] Jams and preserves [15 mL] Jelly [15 mL] Mayonnaise (reduced fat) [15 mL] Mayonnaise type (reduced fat) [15 mL] Mayonnaise type, more than 35% oil [15 mL] Mayonnaise, more than 65% oil [15 mL] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Orange Marmalade [15 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle Relish, sweet [15 mL] Ranch (low calorie) salad dressing [15 mL] Ranch salad dressing [15 mL] Salt [5 mL] Sauces, Barbecue, ready-to-serve [15 mL] Sauces, Pepper (Tabasco®), ready-to-serve [5 mL] Sauces, Salsa, ready-to-serve [15 mL] Sauces, Steak, (H.P.®, A1®), ready-to-serve [15 mL] Sesame Butter, tahini [15 mL] Thousand Island (low calorie) salad dressing [15 mL] Thousand Island salad dressing [15 mL] Tomato Ketchup [15 mL] Yellow Mustard, ready-to-serve [15 mL] - choose condiment/seasoning 3 -   Becel®, tub, canola and linola oil [5 mL] Blue Cheese salad dressing [15 mL] Butter [1 pat] Creamy Caesar (low calorie) salad dressing [15 mL] Creamy Caesar salad dressing [15 mL] Honey [15 mL] Hummus [125 mL] Italian (low calorie) salad dressing [15 mL] Italian salad dressing [15 mL] Jams and preserves [15 mL] Jelly [15 mL] Mayonnaise (reduced fat) [15 mL] Mayonnaise type (reduced fat) [15 mL] Mayonnaise type, more than 35% oil [15 mL] Mayonnaise, more than 65% oil [15 mL] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Orange Marmalade [15 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle Relish, sweet [15 mL] Ranch (low calorie) salad dressing [15 mL] Ranch salad dressing [15 mL] Salt [5 mL] Sauces, Barbecue, ready-to-serve [15 mL] Sauces, Pepper (Tabasco®), ready-to-serve [5 mL] Sauces, Salsa, ready-to-serve [15 mL] Sauces, Steak, (H.P.®, A1®), ready-to-serve [15 mL] Sesame Butter, tahini [15 mL] Thousand Island (low calorie) salad dressing [15 mL] Thousand Island salad dressing [15 mL] Tomato Ketchup [15 mL] Yellow Mustard, ready-to-serve [15 mL]