An Inside Look at a Dietitian’s Meal Plan and Grocery List

An Inside Look at a Dietitian’s Meal Plan and Grocery List

An Inside Look at a Dietitian’s Meal Plan and Grocery List

Profile picture of Jemma Besson

By Jemma Besson, RD CDE
Jemma Besson is a Registered Dietitian and Certified Diabetes Educator who works for Shoppers Drug Mart®.

As a dietitian, meal planning is not something new to me. Even before we were limiting our trips to the grocery store, my weekly routine involved planning a week’s worth of meals on a Saturday and then grocery shopping on the Sunday to pick up the necessary supplies. If this is something new to you it can definitely be overwhelming. My first recommendation it to write a list of all the meals and snacks you regularly cook and enjoy. Continue to add to this list when you try something new. This will be your master list of ideas when you sit down to plan the week ahead. This simple step will save you so much time as you won’t have to think about all the possible meals, simply choose from your list of favourites!

Sometimes we just need some inspiration of where to start. Here is what my meal plan and shopping list looked like last week:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Overnight oats (batch made on Sunday night) Overnight oats (batch made on Sunday night) Overnight oats (batch made on Sunday night) Toast with almond butter, sliced banana hemp hearts and 2 boiled eggs Greek yogurt, fruit and homemade granola Eggs with a sweet potato and mixed vegetable hash Open face sandwich with eggs, tomato and avocado
Lunch Cottage cheese topped with berries and nuts plus a side of cucumbers and hummus Left over falafel pita with tomato, cucumber salad Left over chicken stir fry and quinoa 2 egg omelette with mixed veggies and left over roasted sweet potato Garden salad with quinoa and flaked tuna Smoothie made with Greek yogurt, fruit, spinach and nut butter Left over bean chili and rice
Dinner Homemade falafels with tomato and cucumber salad in a whole wheat pita Chicken stir-fry and quinoa Sheet roasted salmon, broccoli, peppers and sweet potato Shrimp tacos with corn tortillas and shredded cabbage coleslaw Homemade pita pizzas topped with shredded chicken and mixed veggies Bean chili served with rice (loaded chili with diced peppers, carrots and zucchini) Cabbage rolls with roasted vegetables on the side
Snack Boiled egg and 1 toast Apple slices with almond butter Carrot slices and hummus Greek yogurt and chia seeds Toast with almond butter and hemp seed Carrot slices and hummus Homemade banana bread and handful of nuts
Snack Nuts and a fruit Carrot slices and hummus Cheese cubes and fruit Golden latte Hummus and sliced peppers Homemade banana bread and handful of nuts Greek yogurt and chia seeds

Monday

  • Breakfast
  • Overnight oats (batch made on Sunday night)
  • Lunch
  • Cottage cheese topped with berries and nuts plus a side of cucumbers and hummus
  • Dinner
  • Homemade falafels with tomato and cucumber salad in a whole wheat pita
  • Snack
  • Boiled egg and 1 toast
  • Nuts and a fruit

Tuesday

  • Breakfast
  • Overnight oats (batch made on Sunday night)
  • Lunch
  • Left over falafel pita with tomato, cucumber salad
  • Dinner
  • Chicken stir-fry and quinoa
  • Snack
  • Apple slices with almond butter
  • Carrot slices and hummus

Wednesday

  • Breakfast
  • Overnight oats (batch made on Sunday night)
  • Lunch
  • Left over chicken stir fry and quinoa
  • Dinner
  • Sheet roasted salmon, broccoli, peppers and sweet potato
  • Snack
  • Carrot slices and hummus
  • Cheese cubes and fruit

Thursday

  • Breakfast
  • Toast with almond butter, sliced banana hemp hearts and 2 boiled eggs
  • Lunch
  • 2 egg omelette with mixed veggies and left over roasted sweet potato
  • Dinner
  • Shrimp tacos with corn tortillas and shredded cabbage coleslaw
  • Snack
  • Greek yogurt and chia seeds
  • Golden latte

Friday

  • Breakfast
  • Greek yogurt, fruit and homemade granola
  • Lunch
  • Garden salad with quinoa and flaked tuna
  • Dinner
  • Homemade pita pizzas topped with shredded chicken and mixed veggies
  • Snack
  • Toast with almond butter and hemp seed
  • Hummus and sliced peppers

Saturday

  • Breakfast
  • Eggs with a sweet potato and mixed vegetable hash
  • Lunch
  • Smoothie made with Greek yogurt, fruit, spinach and nut butter
  • Dinner
  • Bean chili served with rice (loaded chili with diced peppers, carrots and zucchini)
  • Snack
  • Carrot slices and hummus
  • Homemade banana bread and handful of nuts

Sunday

  • Breakfast
  • Open face sandwich with eggs, tomato and avocado
  • Lunch
  • Left over bean chili and rice
  • Dinner
  • Cabbage rolls with roasted vegetables on the side
  • Snack
  • Homemade banana bread and handful of nuts
  • Greek yogurt and chia seeds

Shopping List

Fresh produce

  • Zucchini
  • Carrots
  • Broccoli
  • Tomatoes
  • Cucumber
  • Onions
  • Potatoes
  • Sweet Potatoes
  • Lettuce
  • Avocado
  • Peppers
  • Garlic
  • Berries
  • Apples
  • Bananas
  • Lemon/lime
  • Cabbage
  • Avocado

Frozen produce

  • Spinach
  • Broccoli
  • Fruit
  • Stir-fry mix

Proteins

  • Canned chickpeas
  • Canned light tuna
  • Frozen salmon fillets
  • Frozen shrimp
  • Frozen chicken breasts (if no fresh)
  • Frozen edamame
  • Firm tofu
  • Greek yogurt (plain)
  • Aged cheddar cheese
  • Cottage cheese
  • Milk
  • Eggs
  • If available fresh ground meat and chicken breasts
  • Nuts
  • Pumpkin seeds
  • Hemp seed
  • Chia seed
  • Hummus
  • Almond butter

Grains

  • Whole grain bread
  • Whole wheat pita
  • Rolled oats
  • Corn tortilla
  • Quinoa
  • Pasta

Others

  • Canned Tomatoes
  • Salsa
  • Chocolates
  • Flour
  • Butter
  • Any needed herbs/spices

Are you looking to help optimize your health and nutrition through what you eat and drink? Registered Dietitian services are available through Shoppers Drug Mart at shoppersdrugmart.ca/dietitians. 

The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters. Please note: Dietitian services are currently only available in Ontario. Please contact your store to learn more. ®/TM 911979 Alberta Ltd. ©2020 Shoppers Drug Mart Inc

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