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Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
1
Meal Planning Assignment
Most of us eat 3 meals a day; that’s 1095 meals in one year! With so many meals,
it’s a good idea to practice planning delicious and healthy meals. Your job is to
plan a week of healthy meals for one of the teenagers below. Be creative!
Instructions______________________________________________________
Part A: Week Meal Plan
Prepare a week meal plan (breakfast, lunch, dinner, and snacks) for ONE of the individuals indicated on
the attached page.
a. The week meal plan must:
i. Include breakfast, lunch, dinner, and snacks for 7 consecutive days
ii. Meet the individual’s eating requirements
iii. Have nutritional value (follow the Canadian Food Guide) and show variety
Part B: Week Shopping List
Once you have finished your week meal plan, create a shopping list of all of the items you would need to
buy and prepare the entire weeks’ worth of food.
b. The shopping list must include:
i. All foods necessary to create the week’s meal plan
ii. All staples. Consider your kitchen cupboards bare – will you need butter, salad
dressing, ketchup, etc.?
iii. Correct quantity or amount for each food
Resources__________________________________________________________
• Canada Food Guide
• The Public Health Agency of Canada:
www.phac-aspc.gc.ca
• Canadian Physical Activity Guidelines and Canadian Sedentary Behavior Guidelines (CSEP)
http://www.csep.ca/english/view.asp?x=804
• Dieticians of Canada – Meal Planning ideas
http://www.dieticians.ca/Your-Health/Plan-Shop-Cook/Plan-Well.aspx
• Dieticians of Canada – Sports Nutrition
http://www.dieticians.ca/Your-Heatlh/Nutrition-A-Z.aspx#S
Scroll down to select “Sports Nutrition [Children & Youth]”
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
2
Choose____________________________________________________________________________
Choose ONE of these individuals to create a meal plan for.
Mackenzie • Speed swimmer
• Swims 3 hours a day – 5 days a week
• Age: 15
Justin • Plays softball once a week
• Walks 5 blocks to and from school each day
• Age: 16
Nick • Video game nut
• Plays about 4 hours of video games every day of
the week
• Age: 14
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
3
Meal Plan__________________________________________________________
See instructions on page 1 to create a meal plan for one of the teenagers listed above.
Meal Plan for ___________________
MONDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
TUESDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
4
WEDNESDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
THURSDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
5
FRIDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SATURDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
6
SUNDAY
BREAKFAST
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
LUNCH
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
SNACK
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
DINNER
Check(√ ) if meal includes…
Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grain
Name: ____________________________________ Block: ______ Date: __________________________
PLANNING 10
7
Shopping List:_______________________________________________________
Item Quantity or
Amount Fruit and Vegetable
Meat and Alternative
Milk and Alternative
Grains