WEEK # 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Morning Snack TOTAL REQUIRED ACCORDING TO CANADA S FOOD GUIDE

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1 WEEK # 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Cheerio s Multigrain Pollock Fish Fillets Baked Sweet Potato Fries Diced Turnip Vegetables (green & red peppers & cucumbers) Ranch Dip Whole Wheat Mini Pitas Homemade Banana Bread Chilli Con Carne (lean ground bef, diced tomatoe, chopped celery, kidney beans, mushrooms, blend of spices) Whole Grain Rice Vegetarian Chili (no meat) added chickpeas for protein Whole Wheat Mini Croissants with real marble cheese sticks Whole Wheat mini bagels with cream cheese Turkey Quesadillas (whole wheat tortilla, lean ground turkey, shredded cheddar cheese, diced red and green pepper) Cooked Mixed Vegetables Seasonal Vegetables Tofu in the quesadilla Arrowroot Cookies Unsweetened applesauce Plain Yogurt with fresh sliced strawberries, blueberries Sloppy Joe Pizza (whole wheat pita, lean ground beef mixture, shredded mozzarella cheese and baked) Caesar Salad Vegetarian Meatless Ground Beef Sloppy Joe Pizza Blueberry Nutrigrain Bars Orange Wedges Whole Wheat Toast Strawberry Preserves Chicken Teriyaki Stir Fry(seasoned chicken pieces, mixed medley of vegetables, over noodles) Tofu Teriyaki Stir Fry Trail Mix( shreddies, multi grain cheerio s, cornflakes & dried apricots) Pineapple Juice Grain Products and Alternatives

2 WEEK # 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Rice Krispies Whole Wheat Croissants Butter Homemade Apple Cinnamon Muffin Whole Wheat Toast with Apple Butter Whole Wheat Blueberry Waffles with Syrup Homemade 3 Cheese Quiche with Turkey (seasoned diced cooked turkey, eggs, cheddar cheese, ricotta cheese, mozzarella cheese with broccoli florets in a flakey crust) Whole wheat dinner roll Tofu with Broccoli and Rice Melba Toast with homemade bruschetta Spaghetti with Tomato Sauce and beef meatballs Caesar Salad Garlic Bread Spaghetti with Tomato sauce and vegetarian ground meat Vegetables (snow peas, tomato wedges & cucumbers) Creamy dill dip Whole Grain Vegetable Thins Tuna Casserole (egg noodles, tuna, shredded cheddar cheese and cream of mushroom soup, baked) Cooked Carrots Meatless Chicken Casserole Freshly made bagel bites (tomato sauce and cheese) Homemade Chicken Noodle Soup (diced chicken, celery, carrots, diced green onion, fusili noodles, spices and seasonings) Cheese sandwiches on a submarine bun Vegetable soup with vegetarian broth, Cheese sandwich Homemade Banana Pudding with cut up banana slices Homemade Beef Meatloaf Freshly mashed potatoes Corn Vegetarian Breaded Mediterranean style pita with salsa Red, green pepper rings Grain Products and Alternatives

3 WEEK # 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Shreddies Homemade Beef Stew (onion, potato, carrots, tomato, peas, turnip, parsley and spices in beef stock) Whole Wheat Dinner Roll Meatless Stew (chickpeas added for protein) Granola Bars Pear Slices Whole Wheat Mini Bagels with Cinnamon Spread Haddock Fish Fillets Parisienne Potatoes baked in rosemary, basil and a dash of salt Cooked Green Beans in a light vinaigrette (balsamic vinegar, parsley, basil) Nuggets Vegetarian Jamaican Patties Plain Yogurt with Fresh Strawberries and Blueberries Chicken Fajitas (diced chicken, red, green peppers, diced tomato wrapped in a whole wheat tortilla) served with sour cream and salsa, Garden Salad (romaine lettuce) Fajitas made with vegetarian meatless chicken Apple Crisp (baked apples with cinnamon, topped with oats, brown sugar and a little bit of melted butter) homemade Orange juice Homemade Oatmeal Strawberry Muffins Homemade Beef Lasagne Casserole Garlic Bread Diced Squash Vegetarian ground meat lasagne casserole Sliced Cucumber with cheese cubes and whole grain crackers Buttermilk Pancakes with strawberry yogurt sauce Sweet Chicken Tenders (chicken pieces tossed in Italian dressing, honey & lime juice and baked) Vegetable whole wheat couscous Melba Toast Pineapple Cream Cheese Grain Products and Alternatives

4 WEEK # 4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Multigrain Cheerio s Homemade Minestrone Soup (baby shell pasta, kidney beans, chick peas, celery, peas, carrots, spices, seasoning) served with unsalted soda crackers Garden Salad (romaine lettuce) Plain Yogurt with Cubed Honey Dew Melon Florentine Style Sole Fillet (Sole topped with grated carrots, sautéed onions, shredded cheddar cheese and baked) Served with Spanish Rice (whole grain rice, chicken broth, tomato sauce, garlic and parsley to taste) Cauliflower Whole Wheat English Muffins Raspberry Preserves Homemade Shepherds Pie (lean ground beef, corn, mashed potatoes layered) Side serving of peas Same as above As Above Vegetarian ground meat in place of beef for Vegetables (red & yellow peppers, cucumbers) Cucumber Dip Breton Multi grain Crackers Plaintain Chips Clementines shepherds pie Real cheese sticks Apple Wedges Homemade Pumpkin Muffins Alfredo Pasta with diced chicken and broccoli florets Garden Salad Alfredo Pasta with Tofu and broccoli florets Rice Cakes Pineapple Tidbits French Toast with blueberry yogurt sauce Homemade Macaroni and Cheese Chickpea and Tomato Salad As Above Strawberry Nutrigrain Bars Peach Slices Grain Products and Alternatives

5

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