1. Grade 7 Health Project:
Healthy Meal Plan
Objective:
To compile a healthy meal plan for one week (Monday through to Sunday), including
all meals and snacks. The meal plan should be based on the knowledge you gained
about the types of foods in the New Healthy Eating Pyramid.
Procedure:
You will use the lab time to find information about the various foods to help you
design your weekly food plan. A good idea is to look at food plan ideas and tips.
Then, using the information you have found, plus what has been covered in class, you
will make up your food plan for the week.
Note: The power points used in class can be viewed on the PE Blog.
Presentation:
You will need to present the Meal Plan on a single page, with the foods and dishes to
be eaten at each meal or snack for each day. It could look something like this:
Day Breakfast Snack Lunch Snack Dinner Snack
Monday
However, the format, style and look of your meal plan is up to you.
Also, an additional page/s need to accompany your meal plan where you must write
down the recipes for all dishes included in your meal plan. These should clearly show
the ingredients (healthy of course) which are needed for each recipe.
For example: Wild Salmon Salad
For salmon
• 4 Alaskan wild salmon fillets, each weighing 4 to 5 ounces
• 4 slices red onion, each ½-inch thick
• 2 tablespoons grapeseed oil
• Pinch of salt
• Pinch of black pepper
• 1 pound romaine lettuce, chopped into 1-inch pieces
• 32 pitted kalamata olives
• ¼ cup grainy mustard caper dressing (see recipe below)
• ½ cup diced tomatoes

2. For grainy mustard caper dressing
• ½ cup whole grain mustard
• 1 cup olive oil
• 3 tablespoons fresh lemon juice
• 2 tablespoons capers
• ½ teaspoon chopped parsley
• Salt and pepper to taste
VERY IMPORTANT:
All the information, recipes, ideas, pictures (if you want to include pictures you may),
materials (markers, rulers, glue, etc.) need to be prepared and brought with you to the
next Health Class (which will be in one week’s time). During this time, you will write
up your meal plan, and the additional pages with recipes, etc. ALL meal plans will be
hand written and decorated, etc. If you want to bring special paper, art supplies, etc.,
that is your choice and your responsibility. The finished meal plan must be handed in
at the end of class. You will be allowed to prepare your paper with lines and other
design before class, but ALL information and pictures and writing will only be
allowed to be completed during the class time.
A LAST WORD:
Try to make a meal plan that you yourself would eat, including those foods that you
like to eat. Don’t just copy a food plan off the internet…it’ll be very obvious it’s not
your work. Also try to tailor the plan to foods and ingredients you can get here fairly
easily. Try to vary each days foods, or combination of foods. Also, remember to allow
room for a cheat meal or cheat day where you can eat whatever you like (pizzas,
burgers, etc.), but remember to keep everything in moderation.
And remember, have fun designing what you’d like to eat each day as part of a
healthy diet!