Meal Plan


Meal planning is planning what you are going to serve for a certain amount of time, weekly, Bi-weekly, Monthly or Yearly plans, You organizing the ingredients & recipes.           

Main Objectives                                 

– To make a cheap and easy meal’s

– To make  Nutritious Meal‘s

– To make a meal suitable for all of the family

– To make meals in advance that can be frozen  

To make a meal that has each of the Main Food Groups in it

Step-by-Step Instructions for Simple Meal Planning for Beginners

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Main Food Groups

Bread & Cereals


Milk & Dairy ProductsMeat & Alternatives
Canada’s Food Guide

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When you plan your meals. This will help you meet your daily protein needs. Canada’s Food Guide Suggests that each day you aim for:

  • 7 – 10 servings of vegetables and fruits: one serving is equal to a medium sized vegetable or fruit, or 125 mL (1/2 cup);
  • 6 – 8 servings of grain products: one serving is equal to/could be 1 slice (35 g) of bread or 125 mL (½ cup) cooked pasta or rice;
  • 2 – 3 servings of milk and alternatives: one serving could be 250 mL (1 cup) of milk or 175 mL (¾ cup) of yogurt or 250 mL (1 cup) of soy beverage; and
  • 2 – 3 servings of meat and alternatives: one serving could be 75 g (2 ½ oz) of meat or 175 mL (¾ cup) cooked legumes or tofu.


To estimate the amount of protein in your diet, keep a food record for one or two days, recording what you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below.

FoodPortionProtein (g)(approx)
Meat, fish or poultry, cooked75 g (2 ½ oz) / 125 mL (½ cup)21
Firm tofu150 g / 175 mL (¾ cup)12
Egg, chicken2 large12
Cheese50 g (1 ½ oz)12
Cottage cheese125 mL (1/2 cup)13
Fortified soy beverage250 mL (1 cup)7-8
Dried beans, peas or lentils, cooked175 mL (¾ cup)12
Cow’s milk250 mL (1 cup)9
Yogurt175 mL (¾ cup)7
Yogurt, Greek style175 mL (3/4 cup)14
Peanut butter or other nut/seed spreads30 mL (2 Tbsp)4
Nuts or seeds60 mL (¼ cup)3-8
Bread1 slice (35 g)4
Cereals, cold30 g3
Cereals, hot175 mL (¾ cup)4
Pasta or rice, cooked125 mL (½ cup)3
Quinoa, cooked125 mL (1/2 cup)4
Vegetables125 mL (½ cup) or 250 mL (1 cup) lettuce2
Fruit1 fruit or 125 mL (½ cup)1

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