Description: Grilled chicken breast on a bed of romaine lettuce with light Caesar dressing, whole-wheat croutons, and parmesan cheese. Ingredients: Grilled chicken, romaine lettuce, whole-wheat croutons, parmesan cheese, light Caesar dressing. Nutrition (Approximate): Calories: 450, Protein: 40g, Carbs: 30g, Fat: 18g, Fiber: 5g Suitable For: General health, heart health, weight management. Restaurant Choices: Swiss Chalet(45 mins), Quiznos(30 mins), Chopped Leaf(25 mins) Delivery Time: See restaurant choices Price Range: $12 - $18

$12

Vegetarian Chili with Whole Grain Bun (Vegetarian, Gluten-Free Option)

Description: Hearty vegetarian chili made with beans, vegetables, and spices. Served with a whole grain bun. (Gluten-free bun available). Ingredients: Beans, diced tomatoes, corn, peppers, onions, spices, whole grain bun (or gluten-free bun). Nutrition (Approximate): Calories: 500, Protein: 25g, Carbs: 70g, Fat: 15g, Fiber: 15g Suitable For: Vegetarians, those needing more fiber, gluten-free individuals (with GF bun). Restaurant Choices: Harvey's(35 mins), Quesada Burritos & Tacos(20 mins), Smoke's Poutinerie(30 mins) Delivery Time: See restaurant choices Price Range: $10 - $15

$10

Salmon Teriyaki with Brown Rice and Steamed Broccoli (Omega-3 Rich)

Description: Baked salmon glazed with teriyaki sauce, served with brown rice and steamed broccoli. Ingredients: Salmon, teriyaki sauce (low-sodium), brown rice, broccoli. Nutrition (Approximate): Calories: 550, Protein: 40g, Carbs: 50g, Fat: 25g, Fiber: 6g Suitable For: Brain health, heart health, those needing more omega-3s. Restaurant Choices: Edo Japan(25 mins), Joey's Seafood Restaurant(50 mins), Miku Restaurant(60 mins) Delivery Time: See restaurant choices Price Range: $18 - $25

$18

Turkey and Avocado Wrap with Sweet Potato Fries (High Protein, Healthy Fats)

Description: Whole wheat wrap filled with sliced turkey breast, avocado, lettuce, tomato, and a light vinaigrette. Served with baked sweet potato fries. Ingredients: Whole wheat wrap, turkey breast, avocado, lettuce, tomato, vinaigrette, sweet potato fries. Nutrition (Approximate): Calories: 600, Protein: 35g, Carbs: 60g, Fat: 30g, Fiber: 10g Suitable For: Active individuals, those needing more protein and healthy fats. Restaurant Choices: Mucho Burrito Fresh Mexican Grill(35 mins), Freshii(20 mins), Pita Pit(30 mins) Delivery Time: See restaurant choices Price Range: $14 - $20

$14

Lentil Soup with Multigrain Bread (High Fiber, Vegan)

Description: A flavorful and nutritious lentil soup served with a slice of multigrain bread. Ingredients: Lentils, vegetable broth, carrots, celery, onions, spices, multigrain bread. Nutrition (Approximate): Calories: 400, Protein: 20g, Carbs: 60g, Fat: 10g, Fiber: 20g Suitable For: Vegans, those needing more fiber, digestive health. Restaurant Choices: Panera Bread(40 mins), Soup Sisters(25 mins), The Soup Kettle(30 mins) Delivery Time: See restaurant choices Price Range: $9 - $14

Chicken Stir-Fry with Quinoa (Gluten-Free, Customizable Veggies)

Description: Chicken stir-fry with a variety of vegetables in a light sauce, served over quinoa. (Customize vegetable selection). Ingredients: Chicken, quinoa, broccoli, bell peppers, carrots, snow peas, soy sauce (low-sodium), ginger, garlic. Nutrition (Approximate): Calories: 520, Protein: 38g, Carbs: 55g, Fat: 20g, Fiber: 8g Suitable For: Gluten-free, customizable for picky eaters, balanced nutrition. Restaurant Choices: Wok Box(20 mins), Thai Express(30 mins), Teriyaki Experience(25 mins) Delivery Time: See restaurant choices Price Range: $15 - $22

$15

Mini Meatballs with Whole Wheat Pasta and Marinara Sauce (Kid-Friendly, Iron-Rich)

Description: Mini meatballs made with lean ground beef, served with whole wheat pasta and marinara sauce. Ingredients: Lean ground beef, whole wheat pasta, marinara sauce, breadcrumbs (whole wheat). Nutrition (Approximate): Calories: 480, Protein: 30g, Carbs: 65g, Fat: 15g, Fiber: 7g Suitable For: Children, those needing more iron, picky eaters. Restaurant Choices: East Side Mario's(45 mins), Boston Pizza(50 mins), Pizza Pizza(30 mins) Delivery Time: See restaurant choices Price Range: $12 - $17

$12

Black Bean Burgers on Whole Wheat Buns with a Side Salad (Vegetarian, High Protein)

Description: Homemade black bean burgers on whole wheat buns with lettuce, tomato, and a light sauce, served with a side salad. Ingredients: Black beans, whole wheat buns, lettuce, tomato, sauce (low-fat), side salad (mixed greens, vinaigrette). Nutrition (Approximate): Calories: 550, Protein: 28g, Carbs: 70g, Fat: 20g, Fiber: 15g Suitable For: Vegetarians, those needing more protein and fiber. Restaurant Choices: Burger Priest(40 mins), The WORKS Gourmet Burger Bistro(50 mins), Hero Certified Burgers(35 mins) Delivery Time: See restaurant choices Price Range: $14 - $19

$14

Chicken Noodle Soup (Comfort Food, Cold & Flu Recovery)

Description: Classic chicken noodle soup with shredded chicken, vegetables, and whole wheat noodles. Ingredients: Chicken broth (low-sodium), shredded chicken, carrots, celery, onions, whole wheat noodles. Nutrition (Approximate): Calories: 300, Protein: 25g, Carbs: 35g, Fat: 8g, Fiber: 4g Suitable For: Cold and flu recovery, comfort food, easy digestion. Restaurant Choices: Scaddabush Italian Kitchen & Bar(60 mins), Montana's BBQ & Bar(55 mins), Milestones(50 mins) Delivery Time: See restaurant choices Price Range: $8 - $13

Breakfast Smoothie (Quick Breakfast/Snack, Customizable)

Description: A blended smoothie with fruit, yogurt (or dairy-free alternative), and spinach. (Customize fruit options). Ingredients: Banana, berries, spinach, Greek yogurt (or soy yogurt), milk (or almond milk), protein powder(optional). Nutrition (Approximate): Calories: 350, Protein: 20g, Carbs: 50g, Fat: 8g, Fiber: 8g Suitable For: Quick breakfast, snack, pre/post-workout, customizable for preferences. Restaurant Choices: Booster Juice(20 mins), Jugo Juice(25 mins), McDonald's(30 mins) Delivery Time: See restaurant choices Price Range: $6 - $10

Shepherd's Pie with Sweet Potato Topping (Iron-Rich, Comfort Food)

Description: A comforting Shepherd's Pie made with lean ground beef and vegetables, topped with a mashed sweet potato crust. Ingredients: Lean ground beef, peas, carrots, corn, gravy (low-sodium), sweet potato. Nutrition (Approximate): Calories: 580, Protein: 35g, Carbs: 65g, Fat: 25g, Fiber: 10g Suitable For: Those needing more iron, comfort food, picky eaters (hidden veggies). Restaurant Choices: Fionn MacCool's(55 mins), Elephant & Castle(50 mins), The Irish Embassy Pub & Grill(60 mins) Delivery Time: See restaurant choices Price Range: $16 - $22

$16

Tofu Scramble with Whole Wheat Toast and Avocado (Vegan, High Protein)

Description: Tofu scramble seasoned with turmeric and vegetables, served with whole wheat toast and avocado slices. Ingredients: Tofu, turmeric, onions, peppers, spinach, whole wheat toast, avocado. Nutrition (Approximate): Calories: 450, Protein: 25g, Carbs: 40g, Fat: 25g, Fiber: 8g Suitable For: Vegans, vegetarians, those needing more protein. Restaurant Choices: Copper Branch(30 mins), Planta(60 mins), Fresh Restaurants(45 mins) Delivery Time: See restaurant choices Price Range: $13 - $18

$13

Baked Cod with Roasted Vegetables (Low-Fat, Heart Healthy)

Description: Baked cod seasoned with herbs and spices, served with a medley of roasted vegetables. Ingredients: Cod, olive oil, herbs, spices, broccoli, bell peppers, carrots, zucchini. Nutrition (Approximate): Calories: 400, Protein: 35g, Carbs: 30g, Fat: 15g, Fiber: 7g Suitable For: Heart health, low-fat diets, general health. Restaurant Choices: The Captain's Boil(60 mins), Red Lobster(55 mins), Fishbone Bistro(50 mins) Delivery Time: See restaurant choices Price Range: $17 - $24

$17

Chicken Fajita Bowl with Brown Rice (Gluten-Free, Customizable)

Description: Chicken fajitas served in a bowl with brown rice, peppers, onions, salsa, and a dollop of Greek yogurt (optional). Ingredients: Chicken, brown rice, bell peppers, onions, salsa, Greek yogurt (optional). Nutrition (Approximate): Calories: 500, Protein: 40g, Carbs: 50g, Fat: 18g, Fiber: 8g Suitable For: Gluten-free, customizable spice level, high protein. Restaurant Choices: Bar Burrito(25 mins), Mucho Burrito Fresh Mexican Grill(35 mins), Chipotle Mexican Grill(30 mins) Delivery Time: See restaurant choices Price Range: $14 - $20

$14

Turkey Meatloaf with Mashed Cauliflower (Low-Carb, High Protein)

Description: Lean turkey meatloaf served with mashed cauliflower instead of mashed potatoes. Ingredients: Lean ground turkey, eggs, breadcrumbs (whole wheat), vegetables, mashed cauliflower, gravy (low-sodium). Nutrition (Approximate): Calories: 450, Protein: 35g, Carbs: 30g, Fat: 20g, Fiber: 6g Suitable For: Low-carb diets, high protein, managing blood sugar. Restaurant Choices: Symposium Cafe Restaurant & Lounge(50 mins), Jack Astor's Bar & Grill(60 mins), The Keg Steakhouse + Bar(55 mins) Delivery Time: See restaurant choices Price Range: $16 - $22

$16

Cottage Cheese and Fruit Plate (High Protein Snack/Light Meal)

Description: A plate of cottage cheese served with a variety of fresh fruits like berries, melon, and grapes. Ingredients: Cottage cheese (low-fat), berries, melon, grapes. Nutrition (Approximate): Calories: 250, Protein: 25g, Carbs: 30g, Fat: 5g, Fiber: 5g Suitable For: Quick snack, light meal, high protein, weight management. Restaurant Choices: Tim Hortons(20 mins), McDonald's(30 mins), Starbucks(25 mins) Delivery Time: See restaurant choices Price Range: $7 - $11

Roasted Chickpea Salad Sandwich on Whole Wheat (Vegan, High Fiber)

Description: A sandwich made with a mashed roasted chickpea salad on whole wheat bread, with lettuce and tomato. Ingredients: Chickpeas, tahini, lemon juice, olive oil, spices, whole wheat bread, lettuce, tomato. Nutrition (Approximate): Calories: 480, Protein: 20g, Carbs: 60g, Fat: 22g, Fiber: 12g Suitable For: Vegans, high fiber, vegetarian Restaurant Choices: Subway(30 mins), Panera Bread(40 mins), Quiznos(35 mins) Delivery Time: See restaurant choices Price Range: $11 - $16

$11

Pea Soup with Ham and Rye Bread (Winter Warmth)

Description: Traditional Canadian pea soup with smoked ham, served with a slice of rye bread. Ingredients: Yellow split peas, smoked ham, carrots, celery, onion, vegetable broth, rye bread. Nutrition (Approximate): Calories: 420, Protein: 25g, Carbs: 55g, Fat: 12g, Fiber: 15g Suitable For: Traditional Canadian food, winter comfort, good source of fiber. Restaurant Choices: Bagel Nash(25 mins), St-Viateur Bagel(30 mins), Schwartz's Deli(40 mins) Delivery Time: See restaurant choices Price Range: $9 - $14

Ground Beef Tacos with Whole Wheat Tortillas (Customizable, Family Friendly)

Description: Tacos made with seasoned ground beef, shredded lettuce, diced tomatoes, cheese (optional), and salsa in whole wheat tortillas. Ingredients: Lean ground beef, taco seasoning, whole wheat tortillas, shredded lettuce, diced tomatoes, cheese (optional), salsa. Nutrition (Approximate): Calories: 450, Protein: 30g, Carbs: 45g, Fat: 20g, Fiber: 8g Suitable For: Family friendly, customizable toppings, good source of protein. Restaurant Choices: Taco Bell(25 mins), Quesada Burritos & Tacos(20 mins), Bar Burrito(25 mins) Delivery Time: See restaurant choices Price Range: $13 - $18 (for 2-3 tacos)

$13

Baked Potato with Toppings (Customizable, Budget-Friendly)

Description: A baked potato topped with your choice of healthy fillings. Ingredients: Baked potato, choose from: chili, steamed broccoli, cheese, greek yogurt, salsa, beans Nutrition (Approximate): Calories: Varies significantly depending on toppings. Start at around 250-300 for the potato itself and adjust accordingly. Suitable For: Customizable, vegetarian options, budget friendly, easy to meet dietary needs Restaurant Choices: McDonald's(30 mins), Wendy's(35 mins), Harvey's(35 mins) Delivery Time: See restaurant choices Price Range: $8 - $14 (depending on toppings)

Bannock Burger (Indigenous Inspired, Cultural)

Description: A burger served on bannock bread instead of a traditional bun. Can be beef, chicken, or vegetarian. Ingredients: Bannock bread, burger patty (beef, chicken, or vegetarian), lettuce, tomato, onion, sauce. Nutrition (Approximate): Calories: Varies significantly depending on ingredients. Bannock is generally higher in carbohydrates. Suitable For: Exploring indigenous cuisine, those interested in cultural foods, those needing more calories (depending on the filling). Restaurant Choices: Tea N Bannock(60 mins), Ku-kum Kitchen(70 mins), Pow Wow Cafe(65 mins) Delivery Time: See restaurant choices Price Range: $15 - $22

$15

Salads

Green Pasta Salad

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$9.99

Chicken Salad

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$9.99

Chickpea Couscous Salad

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$9.99

Vegan

Organic

Roasted squash & Quinoa Salad

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$9.99

Vegan

Main Dishes

Sweet & Spicy Salmon

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$9.99

Mild

Organic Roast Chicken

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300 gr

15.00

400 gr

17.00

Organic

Gluten free

Vegetarian Tacos

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$9.99

Vegetarian

Spaghetti & Meatballs

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$9.99

Daily Specials

★ Green Tomato Quiche

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$9.99

Vegetarian

★ Chicken Curry

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$9.99

★ Farmers Market Salad

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$9.99

Spicy Veggie Noodles

$9.99

Mild