Light and Lean Meal Plan

Enjoy the added health benefits of immune boosting and slimming powers that whole foods and Epicure spice blends offer. These meal plans will not only help you discover great flavour, they will also save you money and time in the kitchen.

Epicure’s Spa-style Salmon

Epicure’s Curry in a Hurry

Epicure’s Chocolate Pudding in an Instant

Meal Planner is based on 1500-1800 calories per day

WEEK 1 Tip: Drink at least 8 cups (2L) of fluids daily.

  Breakfast Snack Lunch Snack Dinner
Mon. 1 whole-grain English muffin, 2 Tbsp (30 ml) peanut butter, 1 banana, ½ cup (125 ml) skim milk 15 almonds seasoned with Epicure’s Arriba! Sansel™ Epicure’s Apple Tuna Sandwich, 1 medium apple, 1 cup (250 ml) skim milk Prepared Epicure’s Chocolate Pudding in an Instant Prepared Epicure’s Cha-Cha Chili, 2 cups (500 ml) mixed greens, 1 Tbsp (15 ml) any prepared Epicure’s Dressing
Daily: Calories 1510, Fat 45 g (Saturated 9 g, Trans 1 g), Cholesterol 95 mg, Sodium 1530 mg, Carbohydrate 198 g (Fibre 36 g, Sugars 93 g), Protein 93 g
  Breakfast Snack Lunch Snack Dinner
Tues. ¾ cup (175 ml) oatmeal, ½ cup (125 ml) skim milk, ½ tsp (2.5 ml) Epicure’s Apple Pie Spice, 1 medium apple 10 baby carrots, 2 Tbsp (30 ml) prepared Epicure’s Hummus Prepared Epicure’s Cha-Cha Chili wrapped in 1 whole-wheat tortilla, 1 orange 3 cups (750 ml) air-popped popcorn seasoned with Epicure’s Arriba! Sansel™ Epicure’s Mexican Beef and Black Beans, 1 whole-wheat tortilla, Epicure’s Cherry Tomato Salad
Daily: Calories 1520, Fat 35 g (Saturated 9 g, Trans 1 g), Cholesterol 130 mg, Sodium 1610 mg, Carbohydrate 209 g (Fibre 41 g, Sugars 65 g), Protein 91 g
  Breakfast Snack Lunch Snack Dinner
Wed. 2 Tbsp (30 ml) peanut butter, 1 banana and 2 tsp (10 ml) Epicure’s Pure Cocoa wrapped in 1 whole-wheat tortilla, 1 cup (250 ml) skim milk 1 apple, 1 tsp (5 ml) peanut butter Epicure’s Mexican Beef and Black Beans, 1 whole-wheat tortilla, Epicure’s Cherry Tomato Salad
 2 Tbsp (30 ml) prepared Epicure’s Hummus, 10 baby carrots Epicure’s Curry in a Hurry, Epicure’s Cucumber Raita
Daily: Calories 1630, Fat 52 g (Saturated 12 g, Trans 0.4 g), Cholesterol 110 mg, Sodium 1690 mg, Carbohydrate 212 g (Fibre 38 g, Sugars 71 g), Protein 95 g
  Breakfast Snack Lunch Snack Dinner
Thurs. Epicure’s Quick Breakfast Burrito, 1 cup (250 ml) skim milk, 1 banana 1 cup (250 ml) berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon (ground) and ½ cup (125 ml) prepared Epicure’s Summer Berry Fruit Dip
 Epicure’s Curry in a Hurry, Epicure’s Cucumber Raita, 1 cup (250 ml) skim milk
 3 cups (750 ml) air-popped popcorn seasoned with Epicure’s Arriba! Sansel™ Epicure’s Balsamic-glazed Chicken Breasts, Epicure’s Asparagus with Dijon Tarragon Vinaigrette, Epicure’s Lemon Herbed Rice
Daily: Calories 1580, Fat 45 g (Saturated 15 g, Trans 0 g), Cholesterol 360 mg, Sodium 1430 mg, Carbohydrate 212 g (Fibre 29 g, Sugars 79 g), Protein 96 g
  Breakfast Snack Lunch Snack Dinner
Fri. Epicure’s Banana Berry Smoothie, 1 whole-grain English muffin, 2 tsp (10 ml) margarine 15 almonds seasoned with Epicure’s Arriba! Sansel™ Epicure’s Balsamic-glazed Chicken Breasts, Epicure’s Asparagus with Dijon Tarragon Vinaigrette, Epicure’s Lemon Herbed Rice

 2 servings Epicure’s Summer Berry Granita Epicure’s Pepperoni Pizza, 2 cups (500 ml) mixed greens, 1 Tbsp (15 ml) any prepared Epicure’s Dressing, 1 cup (250 ml) skim milk
Daily: Calories 1500, Fat 67 g (Saturated 15 g, Trans 0.2 g), Cholesterol 115 mg, Sodium 1840 mg, Carbohydrate 161 g (Fibre 24 g, Sugars 63 g), Protein 74 g
  Breakfast Snack Lunch Snack Dinner
Sat. Epicure’s Whole-wheat Banana Pancakes, 1 cup (250 ml) berries, 1 cup (250 ml) skim milk 2 servings Epicure’s Summer Berry Granita Prepared Epicure’s Fisherman’s Chowder, 1 crusty roll, 1 oz (30 g) low-fat cheese Prepared Epicure’s Chocolate Pudding in an Instant,1 banana Epicure’s Easy Vegetarian Lasagna, Epicure’s Light Caesar Salad
Daily: Calories 1560, Fat 37 g (Saturated 16 g, Trans 0.2 g), Cholesterol 275 mg, Sodium 2180 mg, Carbohydrate 227 g (Fibre 26 g, Sugars 106 g), Protein 88 g
  Breakfast Snack Lunch Snack Dinner
Sun. Epicure’s Classic Scrambled Eggs, 1 sliced tomato, 1 cup (250 ml) skim milk, 2 slices whole-grain toast, 2 tsp (10 ml) margarine 1 cup (250 ml) berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon (ground), ¼ cup (60 ml) prepared Epicure’s Summer Berry Fruit Dip
 Epicure’s Easy Vegetarian Lasagna, Epicure’s Light Caesar Salad
 3 cups (750 ml) air-popped popcorn seasoned with Epicure’s Arriba! Sansel™ Prepared Epicure’s Pulled Pork, Epicure’s Garlic Mashed Potatoes, 1 cup (250 ml) steamed veggies seasoned with Epicure’s Arriba! Sansel™
Daily: Calories 1620, Fat 45 g (Saturated 15 g, Trans 0.2 g), Cholesterol 450 mg, Sodium 1750 mg, Carbohydrate 218 g (Fibre 29 g, Sugars 81 g), Protein 90 g

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Week 2 Tip: Eat 5 to 7 servings of vegetables and fruit a day.

  Breakfast Snack Lunch Snack Dinner
Mon. Epicure’s Quick Breakfast Burrito, 1 cup (250 ml) skim milk, 1 banana 15 almonds seasoned with Epicure’s Arriba! Sansel™ Prepared Epicure’s Pulled Pork on 2 whole-wheat bread slices, 1 cup (250 ml) skim milk, 1 medium apple 3 cups (750ml) airpopped popcorn seasoned with Epicure’s Arriba! Sansel™ Epicure’s Asian Chicken Stir-fry, 1 cup (250 ml) steamed brown rice
Daily: Calories 1520, Fat 38 g (Saturated 9 g, Trans 0 g), Cholesterol 375 mg, Sodium 1610 mg, Carbohydrate 210 g (Fibre 25 g, Sugars 70 g), Protein 98 g
  Breakfast Snack Lunch Snack Dinner
Tues. ¾ cup (175 ml) oatmeal, ½ cup (125 ml) skim milk, ½ tsp (2.5 ml) Epicure’s Apple Pie Spice, 1 medium apple 10 baby carrots, 2 Tbsp (30 ml) prepared Epicure’s Hummus Epicure’s Asian Chicken Stir-fry, 1 cup (250 ml) steamed brown rice, 1 cup (250 ml) skim milk 2 servings Epicure’s Summer Berry Granita Epicure’s Mexican Beef and Pasta Casserole, 2 cups (500 ml) mixed greens , 1 Tbsp (15 ml) any prepared Epicure’s Dressing
Daily: Calories 1500, Fat 44 g (Saturated 14 g, Trans 0.4 g), Cholesterol 180 mg, Sodium 1930 mg, Carbohydrate 189 g (Fibre 22 g, Sugars 58 g), Protein 91 g
  Breakfast Snack Lunch Snack Dinner
Wed. Epicure’s Cranberry Orange Muffins, 1 cup (250 ml) skim milk, 1 medium orange 1 cup (250 ml) berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon (ground), 2 Tbsp (30 ml) prepared Epicure’s Summer Berry Fruit Dip
 Epicure’s Mexican Beef and Pasta Casserole, celery sticks Prepared Epicure’s Chocolate Pudding in an Instant Epicure’s Pulled Pork Quesadillas, 2 cups (500 ml) mixed greens, 2 Tbsp (30 ml) any prepared Epicure’s Dressing
Daily: Calories 1640, Fat 59 g (Saturated 18 g, Trans 0.5 g), Cholesterol 170 mg, Sodium 1990 mg, Carbohydrate 210 g (Fibre 27 g, Sugars 101 g), Protein 81 g
  Breakfast Snack Lunch Snack Dinner
Thurs. Epicure’s Strawberry Cheesecake Morning Shake, 1 whole-grain English muffin, 1 Tbsp (15 ml) margarine 30 almonds seasoned with Epicure’s Arriba! Sansel™ Epicure’s Pulled Pork Quesadilla, 10 baby carrots, 2 celery sticks, 2 Tbsp (30 ml) prepared Epicure’s Lemon Dilly Dip 2 servings Epicure’s Summer Berry Granita Prepared Epicure’s Jambalaya, 2 cups (500 ml) mixed greens, 2 Tbsp (30 ml) any prepared Epicure’s Dressing, 1 cup (250 ml) skim milk
Daily: Calories 1600, Fat 80 g (Saturated 13 g, Trans 0.2 g), Cholesterol 75 mg, Sodium 1770 mg, Carbohydrate 165 g (Fibre 26 g, Sugars 63 g), Protein 65 g
  Breakfast Snack Lunch Snack Dinner
Fri. Epicure’s Greek Breakfast Wrap, 1 cup (250 ml) skim milk, 1 ½ cups (375 ml) berries 1 cup (250 ml) berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon (ground) and 2 Tbsp (30 ml) prepared Epicure’s Summer Berry Fruit Dip
 Prepared Epicure’s Jambalaya, 2 cups (500 ml) mixed greens, 2 Tbsp (30 ml) any prepared Epicure’s Dressing
 3 cups (750ml) air-popped popcorn seasoned with Epicure’s Arriba! Sansel™ Epicure’s Spa-style Salmon, 1 cup (250 ml) steamed veggies
Daily Calories 1690, Fat 53 g (Saturated 13 g, Trans 0.2 g), Cholesterol 315 mg, Sodium 1110 mg, Carbohydrate 249 g (Fibre 32 g, Sugars 150 g), Protein 66 g
  Breakfast Snack Lunch Snack Dinner
Sat. 3 Sylvie’s Cauliflower Pancakes, 1 cup (250 ml) skim milk, 2 tomatoes 20 baby carrots, ¼ cup (60 ml) prepared Epicure’s Hummus Prepared Epicure’s Tortilla Soup, Epicure’s 3 Bean Salad, 1 cup (250 ml) skim milk
 Prepared Epicure’s Chocolate Pudding in an Instant Epicure’s Bean Burritos, 2 cups (500 ml) mixed greens, 1 Tbsp (15 ml) any prepared Epicure’s Dressing
Daily: Calories1500, Fat 42 g (Saturated 10 g, Trans 0.1 g), Cholesterol 175 mg, Sodium 1780 mg, Carbohydrate 220 g (Fibre 42 g, Sugars 88 g), Protein 73 g
  Breakfast Snack Lunch Snack Dinner
Sun. Epicure’s Mexican Deep Dish Huevos Rancheros, 1 tomato 1 cup (250 ml) berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon (ground) and 2 Tbsp (30 ml) prepared Epicure’s Summer Berry Fruit Dip
 Epicure’s Pulled Pork Nachos, 1 cup (250 ml) veggies, 2 Tbsp (30 ml) any prepared Epicure’s Dip
 Epicure’s Cranberry Crumble Epicure’s Zippy Cauliflower and Cheese Soup, 1 whole-wheat crusty roll, 1 grilled chicken breast seasoned with Epicure’s Arriba! Sansel™
Daily: Calories 1539, Fat 59 g (Saturated 21 g, Trans 0.1 g), Cholesterol 415 mg, Sodium 1780 mg, Carbohydrate 180 g (Fibre 26 g, Sugars 78 g), Protein 79 g

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