One Week Menu BY THE PUBLIC HEALTH NUTRITIONISTS, OTTAWA-CARLETON HEALTH DEPARTMENT

This menu has been included to show you how easy menu planning is. Of course your menu would be different from this one as it would be planned according to your family's taste and needs. Sample One Week Menu

	Breakfast	Lunch	Supper	Snack
Sunday	Fresh fruit in season Scrambled egg Wholegrain toast Milk	Vegetable soup Salmon sandwich Orange Milk	Chuck pot roast* Roast potatoes Carrots Wholegrain bread Chocolate pudding	Toast Apple
	Breakfast	Lunch	Supper	Snack
Monday	Apple juice Cold whole grain cereal, with milk Toast	Beef sandwich Coleslaw Fresh fruit in season	Baked beans Tomato slices Whole wheat bread Pears with vanilla pudding	Whole grain crackers Apple
	Breakfast	Lunch	Supper	Snack
Tuesday	½ grapefruit Wholegrain toast Cheddar cheese	Tomato soup Peanut butter and banana on toast Milk	Meat loaf Cabbage Mashed potatoes Wholegrain bread Apple crisp	Cereal and milk
	Breakfast	Lunch	Supper	Snack
Wednesday	Orange juice Hot oatmeal made with milk Wholegrain toast	Split pea soup Wholegrain bread Carrot sticks Milk	Roast Chicken* Baked potatoes Green beans Whole wheat bread Yogourt	Crackers Applesauce
	Breakfast	Lunch	Supper	Snack
Thursday	Fresh fruit in season Peanut butter on wholegrain toast Milk	Macaroni & cheese Lettuce , Tomato Apple juice	Stir fried chicken & vegetables Rice Oatmeal cookies Fresh fruit in season	Cereal and milk
	Breakfast	Lunch	Supper	Snack
Friday	Orange Boiled egg Wholegrain toast Milk	Tuna casserole Carrot sticks Banana Milk	Spaghetti with meat and tomato sauce whole wheat bread Canned pineapple	Cheese and crackers
	Breakfast	Lunch	Supper	Snack
Saturday	Orange juice Cold whole grain cereal with milk Peanut butter on Toast	Vegetable omelet Wholegrain bread Canned peaches Milk	Take out pizza Tossed salad Frozen yogurt	Apple and sunflower seeds

Menu Planning Hints Used

• Left overs from Sunday's Chuck roast are used to make sandwiches for Monday noon.
• Baked beans, pea soup, eggs and peanut butter are used to keep meat costs down.
• Chicken left over from Wednesday evening makes a delicious stir-fried dish on Thursday.
• Some seasonal fresh fruits and vegetables are a bargain at certain times of the year. At other times, frozen or canned are cheaper.
• This menu would be good for a week when the newspaper adverties roasting chickens and ground beef are "On sale".

Produced by Public Health Nutritionists, Ottawa-Carleton Health Department

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