Meal Plan: COOK FOR ONE for 1

Tutorial

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Day 1

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

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Values for the day, per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	4½	servings
Grain Products:	¼	serving
Milk and Alternatives:	0	serving
Meat and Alternatives:	2	servings

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

640

Fat

34 g

52 %

Saturated 10 g
+ Trans 0.5 g

54 %

Cholesterol

110 mg

Sodium

660 mg

27 %

Carbohydrate

51 g

17 %

Fibre

6 g

26 %

Sugars

33 g

Protein

36 g

Vitamin A

25 %

Vitamin C

50 %

Calcium

15 %

Iron

15 %

More info

Day 2

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Tomato and Avocado Salad
Summer Milanese Veal and Glazed Small Onions (repeated)
Strawberries with Lemon and Balsamic

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	5¼	servings
Grain Products:	¼	serving
Milk and Alternatives:	0	serving
Meat and Alternatives:	1	serving

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

690

Fat

42 g

64 %

Saturated 8 g
+ Trans 0.4 g

44 %

Cholesterol

260 mg

Sodium

200 mg

8 %

Carbohydrate

49 g

16 %

Fibre

11 g

45 %

Sugars

28 g

Protein

33 g

Vitamin A

70 %

Vitamin C

200 %

Calcium

10 %

Iron

25 %

More info

Day 3

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	4½	servings
Grain Products:	0	serving
Milk and Alternatives:	½	serving
Meat and Alternatives:	1½	serving

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

730

Fat

33 g

50 %

Saturated 10 g
+ Trans 0.3 g

51 %

Cholesterol

100 mg

Sodium

530 mg

22 %

Carbohydrate

72 g

24 %

Fibre

10 g

39 %

Sugars

29 g

Protein

42 g

Vitamin A

35 %

Vitamin C

70 %

Calcium

15 %

Iron

35 %

More info

Day 4

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	2¼	servings
Grain Products:	2¾	servings
Milk and Alternatives:	0	serving
Meat and Alternatives:	¾	serving

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

800

Fat

43 g

66 %

Saturated 7 g
+ Trans 0 g

33 %

Cholesterol

15 mg

Sodium

470 mg

20 %

Carbohydrate

77 g

26 %

Fibre

11 g

44 %

Sugars

11 g

Protein

29 g

Vitamin A

6 %

Vitamin C

160 %

Calcium

10 %

Iron

25 %

More info

Day 5

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Silky Onion Soup [Light] (repeated)
Beef Stew en Papillote (repeated) and Baked Potatoes
Strawberries with Lemon and Balsamic

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	4½	servings
Grain Products:	¼	serving
Milk and Alternatives:	0	serving
Meat and Alternatives:	1¼	serving

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

670

Fat

23 g

36 %

Saturated 9 g
+ Trans 0.5 g

46 %

Cholesterol

100 mg

Sodium

780 mg

32 %

Carbohydrate

77 g

26 %

Fibre

10 g

40 %

Sugars

21 g

Protein

41 g

Vitamin A

40 %

Vitamin C

190 %

Calcium

15 %

Iron

50 %

More info

Daily average values per serving

Servings of Canada's Food Guide

Vegetables and Fruit:	4¼	servings
Grain Products:	¾	serving
Milk and Alternatives:	0	serving
Meat and Alternatives:	1¼	serving

More info

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

710

Fat

35 g

54 %

Saturated 9 g
+ Trans 0.4 g

46 %

Cholesterol

115 mg

Sodium

530 mg

22 %

Carbohydrate

65 g

22 %

Fibre

10 g

39 %

Sugars

24 g

Protein

36 g

Vitamin A

35 %

Vitamin C

140 %

Calcium

15 %

Iron

30 %

More info

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Meal Plan: COOK FOR ONE for 1

Day 1MondayTuesdayWednesdayThursdayFridaySaturdaySunday<input type="submit" value="OK" />Day 1

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Values for the day, per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

Day 2

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Values for the day, per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

Day 3

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Values for the day, per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

Day 4

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Values for the day, per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

Day 5

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Values for the day, per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

Daily average values per serving

Servings of Canada's Food Guide

Nutrition Facts Table

Nutrition Facts

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Day 1