Try this energy-boosting menu, designed to keep you alert throughout the day. To maximize your high-energy potential, keep these tips in mind:
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Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 2 slices of multi-grain toast with 1 tbsp (15 mL) of peanut butter |
Snack • ½ cup (125 mL) of toasted almonds • 3 crackers • Water |
Lunch • 1 smoked chicken sandwich with multi-grain bread: 2 slices chicken, 2 slices low-fat swiss cheese, 5 strips red bell peppers, sliced cucumber, light flavoured mayo • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of sliced cucumbers |
Snack • 1 medium banana • ½ cup (125 mL) of baby carrots |
Dinner • 1 cup (250 mL) of milk |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • ¾ cup (175 mL) of high-fibre cereal (bran, granola, etc.) |
Snack • 3 melba toasts (or crackers) with 2 slices of cheese • Water |
Lunch • 1 tuna sandwich with 2 slices of multi-grain bread: ¼ cup (50 mL) of tuna, mixed with 1 tbsp (15 mL) of light mayo, chopped celery and red bell pepper and salt and pepper to taste • ½ cup (125 mL) of celery sticks • ½ cup (125 mL) of zucchini slices • 1 small peach |
Snack • 1 cup (250 mL) of yogurt • 1 small plum |
Dinner • 1 cup (250 mL) of milk • Acton's Shanghai noodles (with beef) (make enough for Wednesday's lunch) • Green beans in garlic oil - 1 cup (250 mL) per person (make enough for Wednesday's lunch) • 1 small orange |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • ¾ cup (175 mL) of whole wheat cereal |
Snack • 1 cup (250 mL) of yogurt • Water |
Lunch • Acton's Shanghai noodles (with beef), Green beans in garlic oil (leftover from Tuesday's dinner) • 1 small apple • 1 pear |
Snack • 1 orange • Handful of pretzels |
Dinner • 1 cup (250 mL) of milk • 1 cup (250 mL) of tomato and cucumber slices; 2 tbsp (30 mL) of salad dressing to drizzle • 1 cup (250 mL) of fresh strawberries |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 1 small blueberry muffin |
Snack • 1 cup (250 mL) of orange juice • ½ cup (125 mL) of flavoured soynuts • 3 crackers |
Lunch • 1 slice of multi-grain bread • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of fresh strawberries |
Snack • ½ cup (125 mL) of dried fruit (apricots, papayas, etc.) |
Dinner • 1 cup (250 mL) of milk • Lemony chicken stir-fry (make enough for Friday's lunch) • 1 cup (250 mL) of white rice (make enough for Friday's lunch) |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 1 toasted English muffin with 1 slice each of ham and cheese |
Snack • 1 cup (250 mL) of yogurt • Water |
Lunch • Lemony chicken stir-fry on white rice (leftover from Thursday's dinner) • 1 small apple • 1 cup (250 mL) of red bell pepper and baby carrots • ¼ cup (50 mL) of salad dressing as dip |
Snack • 1 medium banana |
Dinner • 1 cup (250 mL) of milk • 1-1 ½ cups (250-375 mL) of whole-wheat pasta tossed in garlic and 1 tbsp (15 mL) of olive oil, with 2 tbsp (30 mL) of parmesan cheese • 1 cup (250 mL) of steamed broccoli • 1 plum |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 ½ cups (375 mL) yogurt smoothie: 1 cup (250 mL) of yogurt, ¼ cup (50 mL) of orange juice, ½ banana, ¼ cup (50 mL) of fresh berries, honey to taste |
Snack • ½ cup (125 mL) of roasted peanuts • 3 crackers • Water |
Lunch • ½ cup (125 mL) of baby carrots • ½ cup (125 mL) of cucumber slices • 1 pear • 1 cup (250 mL) of milk |
Dinner • Mixed greens with balsamic vinegar dressing (make enough for Sunday's lunch) • Balsamic salmon (make enough for Sunday's lunch) • 1 orange |
Snack • 1 scoop of ice cream • ½ cup (125 mL) of strawberries |
Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • Baked French toast served with 2 tbsp (30 mL) of maple syrup and 1 cup (250 mL) of mixed berries |
Snack • ½ cup (125 mL) of trail mix • Water |
Lunch • 1 cup of milk • Balsamic salmon and mixed greens (leftover from Saturday's dinner) • 1 orange |
Dinner • ½ cup (125 mL) of extra roasted red peppers on the side • 3 to 5 boiled new potatoes |
Snack • Chocolate chip muffin cookie (leftover from Friday's afternoon snack) • 1 cup (250 mL) of milk |
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