British Columbia Seven-Day Meal Plan
Canadian Made
Tips for making it affordable:
Buy in bulk — join forces with friends to make larger purchases
Shop seasonal sales and freeze/preserve for later in the year
Join CSTs and pre-purchase your food from local farmers
✅ Shopping List
Proteins: Tofu, wild salmon, halibut, Dungeness crab, spot prawns, oysters, grass-fed beef, free-range chicken, turkey, bison, eggs, lentils.
Dairy: Milk, butter, cheese, yogurt.
Grains & Legumes: BC-grown wheat, oats, barley, rye, lentils, chickpeas, quinoa.
Fruits & Vegetables: Apples, cherries, blueberries, raspberries, blackberries, pears, peaches, plums, grapes, potatoes, carrots, beets, onions, garlic, kale, squash, cabbage, mushrooms, tomatoes, cucumbers.
Nuts & Seeds: Hazelnuts, flaxseeds, hemp seeds, sunflower seeds.
Oils & Sweeteners: Butter, sunflower oil, honey, maple syrup.
Herbs & Seasonings: BC sea salt, wild foraged herbs like rosemary, thyme, and juniper berries.
Day 1
🍳 Breakfast: BC-grown oat porridge with honey, blueberries, and hazelnuts.
🥗 Lunch: Smoked salmon salad with mixed greens, cherry tomatoes, cucumbers, and a honey-mustard vinaigrette.
🍖 Dinner: Grilled bison (or beef) steak with roasted BC potatoes and sautéed mushrooms.
🍏 Snack: Sliced apples with local cheese.
Day 2
🥚 Breakfast: Scrambled eggs with caramelized onions and BC cheddar cheese.
🥣 Lunch: Lentil soup with homemade BC wheat bread.
🐟 Dinner: Pan-fried tofu with roasted beets and a kale salad (or swap halibut).
🍇 Snack: BC grapes and almonds.
Day 3
🥞 Breakfast: Whole wheat pancakes with maple syrup and raspberries.
🥪 Lunch: Roast turkey sandwich on BC rye bread with cranberry chutney.
🦐 Dinner: Spot prawn stir-fry with BC-grown barley.
🍑 Snack: Fresh peach slices with yogurt.
Day 4
🍓 Breakfast: Yogurt with blackberries, sunflower seeds, and a drizzle of honey.
🥗 Lunch: Spinach and roasted beet salad with goat cheese.
🥩 Dinner: Grass-fed beef stew with root vegetables.
🌰 Snack: Roasted hazelnuts and dried cherries.
Day 5
🍞 Breakfast: Whole wheat toast with honey and pear slices.
🍲 Lunch: Butternut squash soup with a side of BC-grown lentil crackers.
🦀 Dinner: Crispy tofu with garlic butter and sautéed kale (or Dungeness crab).
🫐 Snack: Blueberry smoothie with hemp seeds.
Day 6
🍳 Breakfast: Omelette with mushrooms, tomatoes, and BC cheddar.
🥣 Lunch: Tofu and quinoa salad with roasted hazelnuts and cranberries
🐔 Dinner: Roast chicken with crispy BC potatoes and cabbage slaw.
🍒 Snack: Fresh cherries and sunflower seeds.
Day 7
🥞 Breakfast: Flaxseed pancakes with maple syrup and raspberries.
🥗 Lunch: Miso-glazed tofu with cucumber and tomato salad (instead of quinoa salad).
🐟 Dinner: Cedar-planked wild salmon with roasted carrots and parsnips.
🍏 Snack: Apple slices with goat cheese.
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