• Menu
  • Modify the Menu
  • Grocery List
  • Action Plan

Welcome to the My Menu page!


Follow the guide to learn how to reap the most benefits.


Not now

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This is the meal plan to which you are subscribed. For some meal plans, different versions are offered. Click on this field to reveal them and select the one you want.


N.B. If you make changes to your meal plan, you will not see these options, unless you reset the meal plan (see step 13/17 below)


N.B. If you make changes to your meal plan, you will not see these options, unless you reset the meal plan (see step 11/15 below)


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Your meal plan is available for different numbers of servings. Click on this field to reveal them and select the one you want.


N.B. If you make changes to your meal plan, you will not see these options, unless you reset the meal plan (see step 13/17 below)


N.B. If you make changes to your meal plan, you will not see these options, unless you reset the meal plan (see step 11/15 below)


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This shows until when the meal plan is valid. You get a new meal plan proposal each week.


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Click on these arrow-shaped buttons to navigate between the different meal plan pages.
The button highlighted in color corresponds to the page being viewed.


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Click on this link to toggle between the tab view and the list view.


N.B. Go to the Preferences section of the My Profile page to rename the labels Day 1, Day 2, etc. with the days of the week (Monday, Tuesday, etc.) as desired.


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Click on the recipe name to open the matching recipe page.



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Hover on the loupe icon to display the recipe picture and key information.



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Click on this 'Meal Swap' button to display alternative meal suggestions that are fully compatible with your dietary profile.

Scroll down to see all meal suggestions. Click on 'See more suggestions' as desired.

The meal suggestions given here match the type of meal to be replaced (breakfast, snack, lunch or dinner) and the type of meal plan that you are subscribed to (diabetes, weight loss, etc.).

N.B. Your Grocery List will be automatically updated!


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Utilisez la barre de défilement pour voir les différentes suggestions et cliquez sur le bouton 'Voir d'autres suggestions' au besoin.


Cliquez sur la suggestion qui vous intéresse pour remplacer le repas proposé, ou cliquez sur le petit X bleu pour fermer la fenêtre.


N.B. Votre liste d'épicerie et votre guide de préparation seront automatiquement ajustés selon vos changements!


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Click on the red-coloured X icon to delete a meal from your meal plan.


N.B. Your Grocery List will be automatically updated!


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Click on this link to display the cost and nutrition info for the day.


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Click on this link to display the cost and nutrition info for the week.


The values are averaged per day and per serving.



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Click on the gear-shaped icon, and then on 'Reset this week's meal plan' to delete your changes and load the meal plan that was proposed initially to you for this week.

Don't worry, we'll never erase your meal plan without your permission.


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Click on the gear-shaped icon, and then on 'View last week's meal plan' to load the meal plan that had been proposed to you for last week. If you made changes to this week's meal plan, they will not be deleted.


To come back to this week's meal plan, click on 'See this week's meal plan'.


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Click on the gear-shaped icon, and then on 'Empty my menu and Grocery List' to build your own meal plan from scratch.


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Click on the gear-shaped icon, and then on 'Food Preferences' to modify them, if needed.


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To print your menu, click on the gear-shaped icon, and then on 'Print'.


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Click on the '?' Icon to go through this Guided Tour again later, or to watch the video tutorial.


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Your menu is actually empty.


Clic here to start to create it.


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N.B. This action may take several seconds to complete

Day 1

Breakfast:

Swap meal

    AM snack:

    Swap meal

      Lunch:

      Swap meal

        PM snack:

        Swap meal

          Dinner:

          Swap meal

          Evening snack:

          Swap meal

            Values for the day, per serving

            Servings of Canada's Food Guide

            Vegetables and Fruit: 4 servings
            Grain Products: serving
            Milk and Alternatives: ¼ serving
            Meat and Alternatives: ¾ serving

            More info

            Nutrition Facts Table

            Nutrition Facts

            Amount

            % DV*

            * DV = Daily Value

            Calories

            770

            Fat

            24 g

            36 %

            Saturated 4.5 g
            + Trans 0.2 g

            24 %

            Cholesterol

            10 mg

            Sodium

            930 mg

            39 %

            Carbohydrate

            120 g

            40 %

            Fibre

            12 g

            47 %

            Sugars

            57 g

            Net Carbs

            108 g

            Protein

            24 g

            Vitamin A

            62 %

            Vitamin C

            106 %

            Calcium

            29 %

            Iron

            34 %


            More info

            Day 2

            Breakfast:

            Swap meal

              AM snack:

              Swap meal

                Lunch:

                Swap meal

                  PM snack:

                  Swap meal

                    Dinner:

                    Swap meal

                    Evening snack:

                    Swap meal

                      Values for the day, per serving

                      Servings of Canada's Food Guide

                      Vegetables and Fruit: servings
                      Grain Products: ¼ serving
                      Milk and Alternatives: ¼ serving
                      Meat and Alternatives: serving

                      More info

                      Nutrition Facts Table

                      Nutrition Facts

                      Amount

                      % DV*

                      * DV = Daily Value

                      Calories

                      680

                      Fat

                      29 g

                      44 %

                      Saturated 13 g
                      + Trans 1 g

                      70 %

                      Cholesterol

                      105 mg

                      Sodium

                      540 mg

                      22 %

                      Carbohydrate

                      75 g

                      25 %

                      Fibre

                      9 g

                      37 %

                      Sugars

                      38 g

                      Net Carbs

                      66 g

                      Protein

                      35 g

                      Vitamin A

                      52 %

                      Vitamin C

                      131 %

                      Calcium

                      13 %

                      Iron

                      20 %


                      More info

                      Day 3

                      Breakfast:

                      Swap meal

                        AM snack:

                        Swap meal

                          Lunch:

                          Swap meal

                            PM snack:

                            Swap meal

                              Dinner:

                              Swap meal

                              Evening snack:

                              Swap meal

                                Values for the day, per serving

                                Servings of Canada's Food Guide

                                Vegetables and Fruit: servings
                                Grain Products: servings
                                Milk and Alternatives: 0 serving
                                Meat and Alternatives: serving

                                More info

                                Nutrition Facts Table

                                Nutrition Facts

                                Amount

                                % DV*

                                * DV = Daily Value

                                Calories

                                720

                                Fat

                                29 g

                                44 %

                                Saturated 9 g
                                + Trans 0.1 g

                                44 %

                                Cholesterol

                                75 mg

                                Sodium

                                1060 mg

                                44 %

                                Carbohydrate

                                82 g

                                27 %

                                Fibre

                                8 g

                                31 %

                                Sugars

                                36 g

                                Net Carbs

                                74 g

                                Protein

                                37 g

                                Vitamin A

                                115 %

                                Vitamin C

                                112 %

                                Calcium

                                17 %

                                Iron

                                44 %


                                More info

                                Day 4

                                Breakfast:

                                Swap meal

                                  AM snack:

                                  Swap meal

                                    Lunch:

                                    Swap meal

                                      PM snack:

                                      Swap meal

                                        Dinner:

                                        Swap meal

                                        Evening snack:

                                        Swap meal

                                          Values for the day, per serving

                                          Servings of Canada's Food Guide

                                          Vegetables and Fruit: servings
                                          Grain Products: servings
                                          Milk and Alternatives: ½ serving
                                          Meat and Alternatives: ¼ serving

                                          More info

                                          Nutrition Facts Table

                                          Nutrition Facts

                                          Amount

                                          % DV*

                                          * DV = Daily Value

                                          Calories

                                          770

                                          Fat

                                          31 g

                                          47 %

                                          Saturated 7 g
                                          + Trans 0 g

                                          33 %

                                          Cholesterol

                                          20 mg

                                          Sodium

                                          830 mg

                                          35 %

                                          Carbohydrate

                                          110 g

                                          37 %

                                          Fibre

                                          6 g

                                          23 %

                                          Sugars

                                          47 g

                                          Net Carbs

                                          104 g

                                          Protein

                                          18 g

                                          Vitamin A

                                          49 %

                                          Vitamin C

                                          81 %

                                          Calcium

                                          22 %

                                          Iron

                                          23 %


                                          More info

                                          Day 5

                                          Breakfast:

                                          Swap meal

                                            AM snack:

                                            Swap meal

                                              Lunch:

                                              Swap meal

                                                PM snack:

                                                Swap meal

                                                  Dinner:

                                                  Swap meal

                                                  Evening snack:

                                                  Swap meal

                                                    Values for the day, per serving

                                                    Servings of Canada's Food Guide

                                                    Vegetables and Fruit: 10¾ servings
                                                    Grain Products: 0 serving
                                                    Milk and Alternatives: ¼ serving
                                                    Meat and Alternatives: 1 serving

                                                    More info

                                                    Nutrition Facts Table

                                                    Nutrition Facts

                                                    Amount

                                                    % DV*

                                                    * DV = Daily Value

                                                    Calories

                                                    770

                                                    Fat

                                                    23 g

                                                    35 %

                                                    Saturated 10 g
                                                    + Trans 1 g

                                                    52 %

                                                    Cholesterol

                                                    90 mg

                                                    Sodium

                                                    610 mg

                                                    25 %

                                                    Carbohydrate

                                                    108 g

                                                    36 %

                                                    Fibre

                                                    14 g

                                                    57 %

                                                    Sugars

                                                    44 g

                                                    Net Carbs

                                                    94 g

                                                    Protein

                                                    34 g

                                                    Vitamin A

                                                    124 %

                                                    Vitamin C

                                                    258 %

                                                    Calcium

                                                    20 %

                                                    Iron

                                                    39 %


                                                    More info

                                                    Daily average values per serving

                                                    Servings of Canada's Food Guide

                                                    Vegetables and Fruit: servings
                                                    Grain Products: serving
                                                    Milk and Alternatives: ¼ serving
                                                    Meat and Alternatives: 1 serving

                                                    More info

                                                    Nutrition Facts Table

                                                    Nutrition Facts

                                                    Amount

                                                    % DV*

                                                    * DV = Daily Value

                                                    Calories

                                                    740

                                                    Fat

                                                    27 g

                                                    41 %

                                                    Saturated 8 g
                                                    + Trans 0.4 g

                                                    45 %

                                                    Cholesterol

                                                    60 mg

                                                    Sodium

                                                    790 mg

                                                    33 %

                                                    Carbohydrate

                                                    99 g

                                                    33 %

                                                    Fibre

                                                    10 g

                                                    39 %

                                                    Sugars

                                                    45 g

                                                    Net Carbs

                                                    89 g

                                                    Protein

                                                    30 g

                                                    Vitamin A

                                                    80 %

                                                    Vitamin C

                                                    137 %

                                                    Calcium

                                                    20 %

                                                    Iron

                                                    32 %


                                                    More info

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