Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Week Two MenuLEGEND* recipes are providedWW whole wheatCFG Canada’s Food Guidec cuptbsp tablespoonFood Group SymbolsVegetables & Fruit Food GroupGrain Products Food GroupMilk & Alternatives Food GroupMeat & Alternatives Food GroupFor information on serving sizes, see The Hand Guide to Food Guide Servings on page 52.Note: Menus allow for a small amount(2-3 tbsp) of unsaturated fat each day.This includes oil used for cooking,salad dressings, margarine andmayonnaise. Use condiments (jam,mustard, ketchup, etc.) as required.BREAKFASTLUNCHDINNERSNACKCFG ServingsDay 1Day 2Day 3Day 4Pancakes (2)Syrup (2 tbsp)Banana (1)Milk (½ c)Bran flakes (1 c)Banana bread*(1 slice)Grapefruit (1)Milk (½ c)Oatmeal (¾ c)Bannock* (1)Banana (1)Milk (½ c)WW English muffin(1)Hard cooked egg* (1)Apple (1)Milk (½ c)Split pea soup* (1 c)Bannock* (1)Tossed salad* (1 c) withdressingApple (1)Milk (½ c)Chicken salad* (using 75 gbaked chicken thighs) in aWW pita (1) with tomato &lettuceCream of mushroom soup(made with milk) (1 c)WW crackers (10)Apple (1)Milk (½ c)Ham (75 g) & cheese (25 g)on a whole grain bagel withlettuce & tomatoCarrot sticks (½ c)Orange (1)Milk (1 c)Split pea soup* (1 c)WW dinner roll (1)Carrot sticks (½ c)Banana (1)Milk (1 c)Baked chicken thighs* (75 g)Brown rice (1 c)Steamed carrots (½ c)Coleslaw* (½ c)Grapefruit (1)Milk (½ c)Meatloaf* (75 g)Baked potato* (1)Mixed bean salad* (¾ c)Steamed broccoli (½ c)Banana (1)Milk (½ c)Grilled chicken breast* (75 g)Baked potato* (1)Stir fried vegetables* (1 c)WW dinner roll (1)Milk (½ c)Tuna casserole* (1½ c)Tossed salad* (1 c) withdressingSteamed broccoli (½ c)WW bread (1 slice)Orange (1)Milk (½ c)Banana bread*(1 slice)Pears, canned (½ c)Milk (½ c)Bran muffin* (1)Dried apricots (3)Milk (½ c)Orange (1)Oatmeal cookies (2)Banana bread*(1 slice)Pears, canned (½ c)Day 5Bannock* (2)Peanut butter (1 tbsp)Orange (1)Milk (½ c)Grilled cheese (2 slicescheese) sandwich on WWbread (2 slices)Coleslaw* (½ c)Pears, canned (½ c)Baked pork chop* (75 g)Baked potato* (1)Green peas (½ c)WW dinner roll (1)Pineapple, canned (½ c)Yogurt (¾ c)Stir-fried vegetables* (1 c)with leftover pork (75 g)Brown rice (1 c)Milk (½ c)Bran flakes (1 c)Dried apricots (3)Milk (½ c)Nuts (¼ c)Day 6Poached egg* (1)WW toast (2 slices)Pineapple, canned(½ c)Milk (1 c)Tuna casserole* (1½ c)Steamed broccoli (½ c)Steamed carrots (½ c)Apple (1)WW toast (1 slice)Banana (1)Milk (½ c)Day 7Whole grain cereal(1 c)Banana bread*(1 slice)Orange (1)Milk (1 c)Split pea soup* (1 c)WW crackers (10)Tossed salad* (1 c) withdressingPineapple, canned (½ c)Yogurt (¾ c)Hamburger patty (75 g) ona WW bun (1) with tomato,lettuce & onionHomemade French fries* (½ c)Apple crisp* (¾ c)Frozen yogurt (½ c)Apple (1)Nuts (¼ c)22