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Meal Planning Resources

Lack of time often stands in the way of making healthy eating a priority. The best way to overcome the time-crunch is to plan ahead so that you don't have to think about what to make at the last minute. Being stuck without a plan is when we are most vulnerable to ordering in or going through a drive-thru. That's why HSF in Manitoba has developed some downloadable meal planning tools that will help support your efforts to eat healthy.

Meal Planning Made Easy (PDF) - This meal planning tool follows the 2, 3, 4 Rule: 2 food groups at snack, 3 food groups at breakfast and 4 food groups at lunch and dinner. Mix-and-match these meal ideas to customize your own weekly meal plan on the blank meal planning template provided or simply print it off and post it on your fridge for quick meal ideas.

Sample Meal Plan (PDF) - Use this sample meal plan as an example for the type of meal plan you can create for planning your weekly meals ahead of time using the blank weekly meal planning template.

Blank "My Weekly Meal Plan" Template (MS Word) - Use this customizable meal planning template to type in your meal choices for the week or simply print it off and write in the boxes provided. You will need Microsoft Word to download this template.

Grocery Shopping List and Nutrition Facts Guide (PDF)
Download and print off the Grocery Shopping List which includes a few heart-healthy tips and suggestions to help you live well.

Time-saving tips and strategies for nutritious cooking (PDF) - Click to download our time-saving tips and healthy-cooking strategies.

To help you plan and prepare recipes the whole family will love, be sure to download:



Quick and Healthy cookbook - Kids' Edition!

Get your FREE copy by calling (204) 949-2000 or toll-free 1-888-473-4636 or
Download the PDF (2 MB).





Quick and Healthy Cookbook , Vol. 4


Also available for download:
Quick and Healthy Cookbook, Vol. 3

Quick and Healthy Cookbook, Vol. 2

Quick and Healthy Cookbook, Vol. 1

Meal Planning for One or Two (2 MB PDF)
Download this healthy living booklet created by the Heart and Stroke Foundation in Manitoba to help make heart-healthy eating quick and easy for anyone.

For a free hard copy of this resource (which includes free Granny's Poultry recipe cards and a Grocery Shopping List), please contact the Heart and Stroke Foundation office at 204.949.2000 (toll-free 1.888.473.4636) and ask for the Meal Planning for One or Two booklet




Heart Smart Home Cooking!

Watch how easy it is to prepare some of our recipes from the new Quick & Healthy cookbook, Vol 4. in this year's Heart Smart Home Cooking Series with HSF Nutrition Managers Christine Houde and Amanda Nash.

Also, watch our 60-second Nutrition Month commercial featuring the making of our Chicken and Sweet Potato Quesadilla's recipe, airing throughout the month of March. Click here to watch.


Meal Planning for One or Two was sponsored in part by Granny's Poultry, Your Local Farmers Cooperative. The Heart and Stroke Foundation of Manitoba thanks Granny’s Poultry for providing the funds to help make this resource possible.







       Great Taste, Healthy Living