Published: 2026 Oct 9
This meal plan provides a practical framework for building a week of balanced meals.
Each breakfast, lunch and dinner includes a serving of protein-rich foods, a serving of “starchy” foods and two servings of “non-starchy” vegetables and fruit.
Serving Size Guide
- Meat and fish: 75 g cooked, approximately the size of your palm.
- Legumes: 0.75 cup
- Yogurt: 0.75 cup
- Rice and pasta: 0.5 cup cooked
- Bread: 1 slice
- Vegetables: 0.5 cup fresh, frozen or cooked vegetables; or 1 cup leafy vegetables.
- Fruit: 0.5 cup cut-up fruit or 1 whole fruit, approximately the size of your fist.
| Day / Meal | Protein-rich | “Starches” | Vegetables and Fruit |
|---|---|---|---|
| Monday | |||
| Breakfast | Greek yogurt (0.75 cup) | Rolled oats (30 g dry) | Blueberries (1 cup) |
| Lunch | Chicken (75 g cooked) | Quinoa (0.5 cup cooked) | Cucumber (0.5 cup) Tomatoes (0.5 cup) |
| Dinner | Salmon (75 g cooked) | Brown rice (0.5 cup cooked) | Broccoli (0.5 cup) Asparagus (0.5 cup) |
| Tuesday | |||
| Breakfast | Eggs (2) | Whole-grain toast (1 slice) | Strawberries (1 cup) |
| Lunch | Tuna (75 g) | Whole-grain wrap (1 small) | Lettuce (1 cup) Cucumber (0.5 cup) |
| Dinner | Firm tofu (approximately 100 g) | Brown rice (0.5 cup cooked) | Broccoli (0.5 cup) Bell peppers (0.5 cup) |
| Wednesday | |||
| Breakfast | Cottage cheese (0.75 cup) | Whole-grain toast (1 slice) | Raspberries (0.5 cup) |
| Lunch | Chickpeas (0.75 cup) | Quinoa (0.5 cup cooked) | Spinach (1 cup) Red pepper (0.5 cup) |
| Dinner | Chicken (75 g cooked) | Sweet potato (0.5 cup cooked) | Green beans (0.5 cup) Carrots (0.5 cup) |
| Thursday | |||
| Breakfast | Greek yogurt (0.75 cup) | Rolled oats (30 g dry) | Blueberries (1 cup) |
| Lunch | Turkey breast (75 g) | Whole-grain bread (1 slice) | Lettuce (1 cup) Carrot sticks (0.5 cup) |
| Dinner | Cod (75 g cooked) | Potato (0.5 cup cooked) | Zucchini (0.5 cup) Green beans (0.5 cup) |
| Friday | |||
| Breakfast | Eggs (2) | Whole-grain toast (1 slice) | Strawberries (1 cup) |
| Lunch | Chicken (75 g cooked) | Brown rice (0.5 cup cooked) | Cabbage (1 cup) Carrots (0.5 cup) |
| Dinner | Lean ground turkey (75 g cooked) | Whole-wheat pasta (0.5 cup cooked) | Mushrooms (0.5 cup) Spinach (1 cup) |
| Saturday | |||
| Breakfast | Greek yogurt (0.75 cup) | Whole-grain pancake (palm-sized) | Raspberries (1 cup) |
| Lunch | Salmon (75 g cooked) | Quinoa (0.5 cup cooked) | Arugula (1 cup) Cucumber (0.5 cup) |
| Dinner | Lean beef (75 g cooked) | Brown rice (0.5 cup cooked) | Bell peppers (0.5 cup) Onions (0.5 cup) |
| Sunday | |||
| Breakfast | Eggs (2) | Whole-grain toast (1 slice) | Banana (1 medium) |
| Lunch | Lentils (0.75 cup) | Whole-grain bread (1 slice) | Carrots (0.5 cup) Celery (0.5 cup) |
| Dinner | Chicken (75 g cooked) | Quinoa (0.5 cup cooked) | Brussels sprouts (0.5 cup) Cauliflower (0.5 cup) |
Tips for Following the Plan
- Choose whole grains most often, including oats, quinoa, brown rice and whole-wheat pasta.
- Include healthy fats such as olive oil, nuts, seeds and avocado.
- Drink water throughout the day.
- Adjust portions according to your appetite, activity level and nutritional needs.
- Prepare grains, proteins and vegetables in batches to simplify weekday meals. Consider preparing double meals at dinner and having left-overs as a “balanced lunch”.
References
Harvard T.H. Chan School of Public Health. The Nutrition Source [Internet]. Boston (MA): Harvard T.H. Chan School of Public Health; [cited 2026 Oct 9]. Available from: https://nutritionsource.hsph.harvard.edu/.
Dietitians of Canada. Handy guide to serving sizes [Internet]. Toronto (ON): Dietitians of Canada; 2018 Jul [cited 2026 Oct 9]. Available from: https://www.unlockfood.ca/EatRightOntario/media/PDFs-new-website/Portions%20Toolkit/Handy-Servings-Guide-EN-v04a-Jul.