Meal Planning Assignment

Instructions

● Complete a two-day meal plan for a fictitious individual (or yourself)

● Each day must include: breakfast, lunch, dinner, and snacks

● Each day must meet the guidelines laid out in the Canadian Dietary Guidelines
document and should depict a healthy eating plan
o http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
● Meals should show variety and should appear appetizing to the extent that the
individual would want to eat it!
● Each day should also include a form of exercise dependent on the age of the
individual and the physical activity guidelines
o https://csepguidelines.ca/

● For each of the two days you must provide one paragraph explaining why you
made the food and exercise choices that you did and the positive benefits of
these choices.

Character Age: 15 year old girl/boy

Day 1

Meal Foods List the Food Groups

and Servings met in
this Meal:

Food groups met

Breakfast DAY 1 -
BREAKFAST
Fruits: are Fruits,
● Sliced Apples Protein/Nuts, and
● Blueberries
Protein - Nuts:
Grains.
● Peanuts
● Almonds
 1 Serving of Fruits
● Cashews
Grains:
● Whole Grain
15 Grams of
Bread (Toasted)
Protein

1 Servings of

Grains

Food groups met

Lunch LUNCH
Veg:
● Salad - Arugula are Veggies,
Including: Bell Protein, and
Peppers, Carrots ‘
Protein:
Grains.
● Chicken
(Added to 2 Servings of
Salad) Veggies
Grain: A Side of
Baked Pita Chips
20 Grams of

Protein

1 Serving of Grains

Food groups met

Dinner Dinner
Vegetables:
● Stir Fried are Vegetables,
Chinese Proteins, and
Broccoli
 Grains.
● Roasted Sweet
Potatoes

2 Servings of
Proteins:
● Grilled Beef Veggies
(Steak)
30 Grams of
Grains:
Protein
● Steamed
Quinoa
3 Servings of

Grains

Food Groups met

Snacks

SNACK #1
● Yogurt Cup are Fruits/ Veggies,
● More Fruit - Protein, and Dairy.
Banana
SNACK #2
1 Cup of Dairy
● Celery Sticks
● Hard Boiled
1 Serving of Fruits
Eggs

1 Serving of

Veggies

15 Grams of

Protein

Exercise EXERCISE:
 Take a Walk - At least 30 minutes

Eating healthy offers a lot of positive benefits that contribute to overall

well-being. Firstly, a nutritious diet provides essential nutrients, vitamins,
and minerals necessary for optimal bodily functions, such as a
strengthened immune system, improved digestion, and increased energy
levels. A balanced diet rich in fruits, vegetables, whole grains, and lean
proteins as well helps to maintain a healthy weight and reduce the risk of
chronic diseases. Exercising also contributes to this as taking walks
during the day for 30 minutes will make you feel better and more
motivated. You will feel more energized and feeling good throughout the
week. Healthy eating habits will also promote a better mentality and a
much better sleep. By nourishing the body with wholesome foods,
individuals can experience better sleep patterns, improved skin health,
and an overall increased quality of life. It will make you feel better
physically and emotionally.

Day 2

Meal Foods List the Food Groups

and Servings met in
this Meal:

Food groups met

Breakfast DAY 2 -
BREAKFAST
Fruits: are Fruits, Protein,
● Banana and Grains.
Protein:
● Peanut Butter
1 Serving of Fruit
Grain:
 10 Grams of
● Toast (Whole
Grain)
Protein

1 Serving of Grains

Food groups met

Lunch LUNCH
Vegetable
● Cabbage are Veggies,
Salad - Carrots, Protein, and
Butternut
Squash, Bell
Grains.
Peppers
Protein: 2 Servings of
● Steak Bites Veggies
(Grilled)
Grain
20 Grams of
● Barley (Oats)
Protein

1 Serving of Grains

Food groups met

Dinner DINNER
Vegetable
● Roasted are Veggies,
Carrots Protein, and
● Stir Fried
Broccoli
Grains.
Protein
● Grilled Salmon 2 Serving of
and Shrimp
 Veggies
Grains
● Whole Grain
Brown Rice
20 Grams of

Protein

2 Servings of

Grains

Food groups met

Snacks SNACK #1
● Fruit Salad -
Orange, are Fruits, and
Peach, Apple, Grains.
Strawberries,

2 Servings of Fruits
SNACK #2

● Pear

Exercise EXERCISE
● Take a Bike around your neighborhood
(20-45 minutes)

Eating these foods such as an apple or even grilled salmon will help
your overall well being. The nutrients in the foods will power the body
and make you feel better about yourself. The most important thing is
consistency. Physical health is enhanced through regular exercise,
which strengthens muscles, and increases overall stamina and
endurance. Optimal health also positively impacts mental and emotional
well-being. Regular exercise such as biking releases the "feel-good"
hormones, which alleviate stress, anxiety, and depression..

RUBRIC:

Outcomes Requirements Scores

P6. Determine practices The student has met the

and behaviors that food group requirements
contribute to optimal for the age and gender of /16
physical well-being the character.

The student has met the

physical exercise
requirements for the age /4
group and gender of the
character.

The student has displayed

creativity and variance in
choosing the meals and
foods.
/5

The student has written a

paragraph for each day
clearly outlining the /10
method behind their
choices and the positive
benefits of these choices.