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SECTION 9: SAMPLE MENUS

These sample menus follow the SNP Nutrition Guidelines. You may choose to use the sample menus as shown or you may use them to create your own menus to meet your local needs. Meals and snacks should be nutritious, well-balanced and varied. The sample menus provide some food ideas from the foods to “Serve” lists and include:

The Mix-and-Match Menu gives you food options for SNPs run in sites that have limited food preparation space or equipment (e.g., no stove, toaster, and/or microwave). The menu can be changed depending on the equipment that you have (e.g., if a toaster oven is available, toasted bagels or melts may be offered). The Mix-and-Match Menu can be used for breakfast, morning meals, snacks, lunches and grab-and-go or bin programs.

Your local public health unit can help you develop the menu for your program. They can also provide more information, education and resources.

SEASONAL FOODS

Seasonal refers to vegetables and fruits that are available at certain times of the year (e.g., asparagus and strawberries in the spring, beans and peaches in the summer, corn and grapes in the fall). Some Ontario grown vegetables and fruits (e.g., tomatoes and cucumbers) are available from greenhouses throughout most of the year and many vegetables and fruits are available (e.g., apples, carrots, potatoes, turnip and squash) from storage all winter.

FOOD GUIDE SERVINGS

Use the Canada Food Guide serving sizes in Section 4: Nutrition Tips when planning your menus.

MIX AND MATCH SAMPLE MENU

VEGETABLES

FRUITS

GRAINS

MILK & ALTERNATIVES

MEAT & ALTERNATIVES

*Good for Grab and Go
(e.g., individual wrapped/single serving containers, easy prep)

GRAB AND GO/BIN PROGRAM SAMPLE MENU

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Fruit Cocktail

Cereal

Milk

Banana

Milk

Boiled egg

Applesauce

Crackers

Cheese String

Peach

Yogurt cup

Seed medley

Baby carrots and cherry tomatoes

Granola bar

Milk

Hummus

BREAKFAST OR MORNING MEAL SAMPLE MENU

DAY WEEK 1 WEEK 2 WEEK 3
1

Cold Cereal

  • Whole grain cereal and milk

Fruit

  • Banana

Fruit Smoothie

  • Mango, strawberries, milk and yogurt

Bran Muffin

Mini Pizza

  • Tomato sauce, whole wheat English muffin, mozzarella cheese

Fruit

  • Honeydew
2

Breakfast Burrito

  • Yellow pepper strips,whole wheat naan, monterey jack cheese

Fruit

  • Orange slices

Grilled Cheese Sandwich

  • Whole grain bread, marble cheese

Vegetable

  • Cucumber slices

Whole Wheat Waffles

Fruit

  • Apple slices

Milk

3

Whole Wheat Pancakes

Fruit

  • Applesauce

Milk

Banana Wrap

  • Banana, whole wheat tortilla, pea or roasted soybean butter

Milk

Fruit Kabobs

  • Fruit chunks (grapes, cantaloupe and strawberries)

Whole Grain Bannock

Milk

4

Hot Cereal

  • Oatmeal, milk

Fruit

  • Grapes

Muffin Quiches

  • Broccoli
  • Eggs
  • Swiss cheese, milk

Breakfast Pita

  • Whole grain pita
  • Yogurt

Fruit

  • Pineapple
5

Yogurt & Fruit Parfait

  • Mixed berries
  • Granola
  • Yogurt

Continental

  • Pear
  • Whole wheat bagel
  • Yogurt

Quesadilla

  • Diced tomato and green pepper
  • Whole wheat tortilla
  • Shredded cheddar cheese
  • Black beans

SNACK SAMPLE MENU

DAY WEEK 1 WEEK 2 WEEK 3
1
  • Sliced peaches
  • Yogurt or kefir
  • Cucumber slices
  • Whole wheat English muffin
  • Egg salad
  • Sliced pears
  • Cheddar cheese cubes
2
  • Carrot and celery sticks
  • Whole wheat breadsticks
  • Hummus dip
  • Pear
  • Carrot Bran muffinK
  • Sugar snap peas, grape tomatoes
  • Brown rice cakes
  • Cottage cheese
3
  • Grapes
  • Whole wheat crackers
  • Swiss cheese
  • Cauliflower and broccoli florets
  • Whole wheat Melba toast
  • Yogurt tzatziki dip
  • Pineapple
  • Roasted chickpeas (or mixed nuts)L
4
  • Guacamole
  • Whole wheat pita wedges
  • Banana
  • Whole wheat bagel
  • Peanut/peaL butter
  • Salsa
  • Tortilla chips
  • Black bean dip
5
  • Apple
  • Oatmeal raisin sconeK
  • Cantaloupe chunks
  • Cottage cheese or kefir
  • Fruit salad
  • Plain popcorn

Good to know!

Consider additional toppings for rice cakes such as egg or tuna salad, hummus, guacamole, cheese, peanutL butter (or pea butter).

LUNCH SAMPLE MENU

DAY WEEK 1 WEEK 2
1

Vegetarian Chili

  • Diced tomatoes, corn, green pepper, red kidney beans, chickpeas

Cornmeal Muffin

Milk

Burger

  • Romaine lettuce, tomato slices, onion, whole grain bun, havarti cheese slices, lean ground turkey

Milk

2

Soup

  • Tomato, spinach, onion

Sandwich

  • Tomato, whole wheat bread, tuna salad

Milk

Tofu & Vegetable Curry on Brown Rice

  • Green peas, carrots, red pepper, brown rice, tofu

Milk

3

Vegetable & Hummus Wrap

  • Lettuce, orange pepper, cucumber, chapatti, hummus

Milk

Soup

  • Onion, celery, carrot, diced tomatoes, lentils

Sandwich

  • Red pepper slices, cucumber, whole grain bread, cheddar cheese, grilled chicken

Milk

4

Pork Stir Fry on Brown Rice

  • Red peppers strips, broccoli, snow peas, brown rice, pork loin

Milk

Pasta Bolognese

  • Tomato sauce, mushrooms, green pepper, whole wheat pasta, lean ground beef

Milk

5

Chicken Pasta Salad

  • Grated carrot, cucumber, cherry tomatoes, whole wheat pasta, feta cheese, chunks of roasted chicken

Milk

Egg Salad Wrap

  • Sliced tomato, spinach, whole wheat pita, egg salad

Milk

Good to know!

Menus can be easily adapted by using different fillings for sandwiches, wraps or burgers including: chicken, beef, turkey, salmon, tofu, beans, egg salad, or roasted vegetables. Depending on your supplies at hand, alternate through different Meat and Alternative options.

What about fruit?

Adding fruit to your lunch is the best way to be sure that one full serving from the Vegetables and Fruit food group is offered.

MEAL PLANNING CHECKLIST

After you have completed your menu, be sure that it meets each of the following requirements:

  REQUIREMENTS YES
1

All meals contain 1 serving from three out of the four food groups of Canada's Food Guide. Meals must contain:

  • 1 serving from the Vegetables and Fruit food group and;
  • 1 serving from the Milk and Alternatives food group.
 
2

Snacks contain:

  • 1 serving from the Vegetables and Fruit food group and;
  • 1 serving from another food group from Canada’s Food Guide.
 
3

All foods that are offered meet the SNP Nutrition Guidelines for all food groups, specifically:

  • Whole grain, whole wheat or bran is first on ingredient list for grain products.
  • Sugar ≤ 8 g per 30 g serving for baked goods, cereal or granola bars, and hot/cold cereals.
 
4 All main ingredients in mixed dishes meet the SNP Nutrition Guidelines for all food groups.  
5 Food items identified as “Do Not Serve” in the SNP Nutrition Guidelines are not included in the menu.  
6 Foods listed as minor ingredients in the SNP Nutrition Guidelines are used in small amounts.  
7 Drinking water is always available and offered to children and youth.