Sample Menu Plan
"Let's Make a Meal!" shows you how different meal choices can add up to a healthy day.
A Sample Menu Plan for one day that meets recommendations of Canada's Food Guide:
| Meal | Meal Choice (from 7 meal choices) | Food Guide Servings* |
|---|---|---|
| Breakfast | Banana Berry Wake Up Shake (1 1/2 cups/375 mL) Pumpkin Raisin Muffin (1) | 1 serving G 2 servings VF 1 servings M |
| Beverage | Coffee (1 cup/250 mL) with cream (1 tbsp/15 mL) | 2 servings O |
| Snack | ||
| Lunch | Minestrone or Bean Soup (1 cup/250 mL) Pumpernickel Bagel (1) Cheese (50 g/ 1 1/2 oz) |
2 servings G 1 1/2servings VF 1 serving M 1/2 serving MA |
| Beverage | Water bottle (1) | |
| Snack | Fruit (1) | 1 serving VF |
| Dinner | Quick
Steamed Fish Fillets with Potatoes and Asparagus Crusty multigrain roll Butter/margarine (1 tsp/5 mL) |
2 servings G 2 servings VF 1 serving MA 1 serving O |
| Beverage | Milk (1 cup/250 mL) | 1 serving M |
| Snack | 4 Crackers, 2 tbsp (30 mL) peanut butter | 1 serving G 1 serving MA |
* Note: Serving sizes are based on servings recommended by Canada's Food Guide.
VF = Vegetables and Fruit
G = Grain Products
M = Milk and Alternatives
MA = Meat and Alternatives
O = Foods and Beverages that are not part of a food group
The “Food Guide Calculator” will show the number of servings you get for your meal choices.
Food Guide Calculator results for the sample meal plan below 
Clicking on the "Feedback" button will take you to tips on how your meal choices compare to Canada's Food Guide recommendations as well as links to recipes, menu planning and shopping tips, and links to other resources.