Start with Canada's plate

Half vegetables and fruits, a quarter whole grains, a quarter protein. Water as the drink of choice.

Save without losing quality

  • Frozen vegetables are picked at peak ripeness, last weeks, and cost less than fresh.
  • Eggs, lentils, canned beans, tofu, oats — cheap, nutritious staples.
  • Buy whole chickens and use the carcass for stock.
  • Shop the perimeter of the grocery store first.

Meal-prep one afternoon a week

Cook a grain (rice, quinoa, pasta), a protein, and two vegetables. Mix and match through the week with different sauces.

Resources at the clinic

If you'd like a free 30-minute consult with our team to plan meals around a medical condition (diabetes, hypertension, kidney disease), just ask at reception.