Canada 
Alberta 
British Columbia 
Manitoba
New Brunswick 
Newfoundland Labrador 
Nova Scotia 
Ontario 
Prince Edward Island 
Quebec 
Saskatchewan 
United States 
Belgium
France 
Italy 
Switzerland
Elsewhere
Elsewhere
×
Elsewhere
Elsewhere
Knowing what to eat day after day can be a hassle for your patients or even your employees. Everything is easier with customised, easy-to-prepare meal plans.
Trustworthy & Helpful
Based on the Mediterranean Diet
- Varied, complete, and balanced weekly meal plans
- Making the most of local, fresh seasonal produce
- Approved by our team of dietitians
Fully Customisable
- Adapted to your allergies, intolerances, and food preferences to please the whole family
- Optimised to take advantage of real bargains from preferred supermarkets (Canada only)
And more…
- Grocery list with the right amounts so you won’t forget or waste anything
- An Action Plan to save time in the kitchen
Available Meal Plans
Lifestyle
Description
Our “Healthy” Meal Plans have been created for primary and secondary prevention of chronic conditions. They facilitate the adoption of healthy eating habits for people who do not present with any illness in particular. They’re based on the Mediterranean Diet.
Scientific Evidence / Therapeutic Effectiveness
“The PREDIMED study results demonstrate that a high-unsaturated fat and antioxidant-rich dietary pattern such as the Mediterranean Diet is a useful tool in the prevention of Cardiovascular Disease [and other chronic diseases].” – Ros, Emilio, et al. “Mediterranean diet and cardiovascular health: Teachings of the PREDIMED study. Advances in Nutrition 5.3 (2014): 330S-336S.
Recommendations and References
Our “Healthy” Meal Plans fully comply with all recommendations from the following bodies:
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
- Health Canada Dietary Reference Intake Tables
- USDA (USA), ChooseMyPlate.gov, accessed on may 18, 2020
- National Health Service (NHS) – UK, The Eatwell Guide
- Academy of nutrition and dietetics, Food, accessed on may 18, 2020
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Vegan” Meal Plans are designed to allow anyone to folow a vegan diet without rish of nutritional deficiencies. They are based on the Mediterranean diet and tailored to exclude all animal products (meats, poultry, fish and seafood, dairy products, eggs, honey).
Scientific Evidence / Therapeutic Effectiveness
« […] appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. » – American Dietetic Association. (2009). Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc; 109(7): 1266-82
Recommendations and References
Our “Vegan” Meal Plans fully comply with all recommendations from the following bodies:
- Davis, Brenda, and Vesanto Melina. Becoming Vegan: The Complete Reference to Plant-Base Nutrition
- Melina, Vesanto, Winston Craig, and Susan Levin. “Position of the academy of nutrition and dietetics: vegetarian diets.”Journal of the Academy of Nutrition and Dietetics 116.12 (2016): 1970-1980.
- Vegetarian Resource Group (USA), Veganism in a Nutshell,, accessed March 18, 2020
- Mayo Clinic. Vegetarian diet: How to get the best nutrition, july 2019
- Academy of Nutrition and Dietetics (American Dietetic Association) (USA) : Vegetarian and special Diets, accessed March 18, 2020
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
- Health Canada Dietary Reference Intake Tables
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Lacto-Ovo-Vegetarian” Meal Plans are designed to allow anyone to follow a vegetarian diet without risk of nutritional deficiencies. They are based on the Mediterranean diet and tailored to exclude meat, fish, seafood, and poultry, while allowing the consumption of dairy products and eggs.
Recommendations and References
Our “Lacto-Ovo-Vegetarian” Meal Plans fully comply with all recommendations from the following bodies:
- Dietitians of Canada. Eating Guidelines for Lacto-Ovo Vegetarians, September 1st 2010
- USDA, Tips for Vegetarians, accessed February 15, 2021
- Mayo Clinic. Vegetarian diet: How to get the best nutrition, july 2019
- Melina, Vesanto, Winston Craig, and Susan Levin. “Position of the academy of nutrition and dietetics: vegetarian diets.”Journal of the Academy of Nutrition and Dietetics 116.12 (2016): 1970-1980.
- Danielle Lamontagne, Vegetarian Food Guide
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
- Health Canada Dietary Reference Intake Tables
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Weight Loss
Description
Our “Weight Loss” Meal Plans are designed to allow for gradual weight loss that is safe and sustainable, through the adoption of healthy eating habits and learning to control portion size. They are based on the Mediterranean diet and contain enough protein and fiber to be satiating while controlling daily caloric intake. They are available for different calorie levels.
Scientific Evidence / Therapeutic Effectiveness
“Meta-analyses of RCTs found that Mediterranean diets with energy restrictions are either as effective or more effective in achieving weight loss than other dietary interventions (low carbohydrate and low fat diets with or without energy restrictions) among overweight or obese adults when followed for at least six months. Thus, the Mediterranean diet can be considered by overweight or obese individuals interested in weight loss, if the eating plan is compatible with their health status, dietary preference and budget.”– PEN Nutrition, 2015 – GRADE of Evidence B
Recommendations and References
Our “Weight Loss” Meal Plans fully comply with all recommendations from the following bodies:
- Dietitians of Canada. Weight Management, accessed on August 2015
- American Dietetic Association (USA). Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults, 2016
- American College of Cardiology, American Heart Association and The obesity Society (USA). 2013 AHA/ACC/TOS A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society, 2013
- Yumuk et coll. (2015) European Guidelines for Obesity Management in Adults: Obes Facts; 8(6): 402–424.
- The Society of Obstetricians and Gynaecologists of Canada (CA) Canadian consensus on female nutrition :Adolescence,reproduction,menopause, and Beyond, (2016)
- Health Canada, Eating well with Canada’s Food guide , january 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Women/Moments in Life
Description
Our menus “Pregnancy” Meal Plans are designed to meet the nutritional needs of pregnant women, during all three trimestres, including an increasing calorie level. They are based on the Mediterranean diet tailored to exclude or limit any unsuitable foods and include specifically recommended foods. They are also structured to prevent and help manage gestational diabetes.
Recommendations and References
Our “Pregnancy” Meal Plans fully comply with all recommendations from the following bodies:
- The Society of Obstetricians and Gynaecologists of Canada (CA).Canadian consensus on female nutrition :Adolescence, reproduction, menopause, and Beyond, (2016)
- Prenatal Nutrition Guidelines for Health Professionals – Background on Canada’s Food Guide, HEALTH CANADA, January 2010.
- Nutrients of Special Concern for a Healthy Pregnancy: Folate, HEALTH CANADA, April 2008.
- Canadian Gestational Weight Gain Recommendations, HEALTH CANADA, January 2010
- U.S. Department of Health and Human Services / Office on Women’s Health
- Weight Gain during Pregnancy : Reexamining the guidelines , INSTITUTE OF MEDICINE, may 2009
- Wallace et Fulgoni (2017) Usual Choline Intakes Are Associated with Egg and Protein Food Consumption in the United States. Nutrients; 9(8): 839
- Moore et coll. (2019) Diet in Early Pregnancy: Focus on Folate, Vitamin B12, Vitamin D, and Choline. Can J Diet Pract Res.
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Breastfeeding” Meal Plans are designed to ensure optimal nutrition during breastfeeding for both mother and baby. They are based on the Mediterranean diet tailored to exclude or limit any unsuitable foods and include specifically recommended foods.
Recommendations and References
Our “Breastfeeding” Meal Plans fully comply with all recommendations from the following bodies:
- The Society of Obstetricians and Gynaecologists of Canada (CA). Canadian consensus on female nutrition :Adolescence,reproduction,menopause, and Beyond, (2016)
- Institut national de santé publique – Québec, From Tiny Tot to Toddler: a practical guide for parents from pregnancy to age two , March 2011
- United States Department of Agriculture (USDA), Daily Food Plans for Pregnancy & Breastfeeding , February 2011
- EXTENSO (in French), Quoi manger quand on allaite?, January 2010
- NaitreEtGrandir.com (in French), L’alimentation pendant l’allaitement , March 2011
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Menopause” Meal Plans are designed to help alleviate the discomforts and symptoms and reduce the risk of osteoporosis and cardiovascular disease. They are based on the Mediterranean diet and adapted according to the applicable specific recommendations. In addition, they are available for different calorie levels to facilitate weight control.
Scientific Evidence / Therapeutic Effectiveness
“To maintain good heart health, all [menopausal] women should be advised to adopt the dietary and lifestyle strategies recommended for the general population.” – PEN Nutrition, 2009 – GRADE of Evidence B
Recommendations and References
Our “Menopause” Meal Plans fully comply with all recommendations from the following bodies:
- Osteoporosis Canada, Nutrition, 2023
- The Society of Obstetricians and Gynaecologists of Canada (CA). Canadian consensus on female nutrition :Adolescence,reproduction,menopause, and Beyond, (2016)
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Gastrointestinal Conditions
Description
Our “Gluten-Free” Meal Plans are designed to allow people diagnosed with Celiac Disease or non-celiac gluten sensitivity, to safely follow a gluten-free diet that is healthy and balanced and without the risk of nutritional deficiencies. They are based on the Mediterranean diet tailored to exclude all foods and products containing gluten.
Scientific Evidence / Therapeutic Effectiveness
“Lifelong gluten-free diet (GFD) is the only effective treatment to alleviate the symptoms, normalize antibodies and the intestinal mucosa in patients with CD.” – Rubio-Tapia, Alberto, et al. “Mucosal recovery and mortality in adults with celiac disease after treatment with a gluten-free diet.” The American journal of gastroenterology 105.6 (2010): 1412.
Recommendations and References
Our “Gluten-Free” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Gastrointestinal Society, Celiac Disease, accessed on May 22nd 2012
- Canadian Celiac Association, The GF Diet, accessed on December 14th 2012
- Canadien Digestive Health Foundation (CDHF), Celiac Disease, accessed on November 29th, 2012
- World Gastroenterology Organisation (WGO), Global Guidelines: Celiac disease, April 2012, p.17-20
- Mayo Clinic, Gluten-free diet: What’s allowed, what’s not, December 20th, 2011
- Ordre professionnel des diététistes du Québec (OPDQ), La maladie cœliaque, Manuel de nutrition clinique, reviewed in 2009 (in French)
- Extenso, Department of Nutrition, University of Montreal, L’intolérance au gluten, November 28th, 2012 (in French)
- Coeliaque Quebec, Livret des ingrédients permis et à éviter, 2018 (in French)
- Association Française des Intolérants Au Gluten (AFDIAG), Produits généraux autorisés/interdits dans un régime sans gluten, accessed on November 1st, 2012 (in French)
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Low FODMAP” Meal Plans are designed to enable people with a diagnosis of irritable bowel syndrome (IBS), to identify which fermentable carbohydrates are responsible for their symptoms (bloating, gas, diarrhea or constipation, etc.) and at what dose, via a structured and proven method. This is done over a period of several months. The menus are based on the Mediterranean diet tailored to limit the different FODMAPs in short of tolerable thresholds.
Scientific Evidence / Therapeutic Effectiveness
“Data from several short-term controlled clinical trials suggests that a low FODMAP diet can reduce gastrointestinal symptoms (i.e. abdominal pain, bloating, excessive flatus), compared to no dietary intervention in up to 75% of individuals with IBS.” – PEN Nutrition, 2015 – GRADE of Evidence B
Recommendations and References
Our “Low FODMAP” Meal Plans fully comply with all recommendations from the following bodies:
- Chey, W. D., Kurlander, J., & Eswaran, S. (2015). Irritable Bowel Syndrome – A Clinical Review. Journal of the American Medical Association, 313(9), 949.
- Gibson, P. R. and Shepherd, S. J. (2010), Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25: 252–258. retrieved from http://onlinelibrary.wiley.com/doi/10.1111/j.1440-1746.2009.06149.x/full
- Monash University. (2015). The Monash University Low FODMAP Diet (Version 1.4) [Mobile application software]. Retrieved from http://itunes.apple.com
- Shepherd, S. & Gibson, P. (2013). The Complete Low-FODMAP Diet. Australia : The Experiment.
- PEN Nutrition, Gastrointestinal System-Irritable Bowel Syndrome: Key Practice Points, consulté le 13 mars 2015 (en anglais)
- Santé Canada, Bien manger avec le Guide alimentaire canadien, mars 2015
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Diverticulitis and Diverticulosis” Meal Plans help, firstly, to prevent inflammation and diverticulitis in people with diverticulosis and, secondly, to promote the treatment of diverticulitis. The structured and proven method allows the patient to benefit from the appropriate diet for his individual situation. For example, following hospitalization with a liquid diet, the patient will follow the restricted fiber meal plan for 3 weeks, and add transition meal plans to gradually increase dietary fiber in 3 weeks. Then the patient will follow a maintainance meal plan rich in fiber, which minimizes the risk of recurrence. All these meal plans are based on the Mediterranean diet tailored to the daily intake of dietary fiber as explained here.
Scientific Evidence / Therapeutic Effectiveness
“Data from a large prospective cohort study suggests a benefit of a high fibre diet (particularly cellulose fibre) on decreasing the risk of developing diverticular disease. […] A diet that meets the adequate intake (AI) for fibre, with particular emphasis on vegetable and fruit sources may be beneficial in preventing diverticula from forming and does not produce adverse effects on existing symptoms of diverticular disease.” – PEN Nutrition, 2009 – GRADE of Evidence C.
Recommendations and References
Our “Diverticulitis and Diverticulosis” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Society of Intestinal Research, Diverticular Disease, accessed on August 10th, 2011
- Canadian Digestive Health Foundation, Diverticular Disease, accessed on September 19th, 2011
- Dieticians of Canada and HealthLink BC, Eating Guidelines for Diverticular Disease, October 2009
- UCSF Nutrition Counseling Center (USA), Diverticular Disease and Diet , February 2011
- Mayo Clinic (USA), Diverticulitis diet, July 2009
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “GERD” Meal Plans are designed to allow the relief of discomfort associated with gastroesophageal reflux. They are based on the Mediterranean diet tailored to exclude or limit, as appropriate, irritating foods that promote acidity. Also available in lower calorie version to promote weight loss when necessary.
Scientific Evidence / Therapeutic Effectiveness
“Many guidelines for the treatment of mild gastroesophageal reflux disease (GERD) recommend an initial trial of lifestyle modification combined with over-the-counter medications, […]. Although there are limited studies done in individuals with GERD to demonstrate the effectiveness of lifestyle recommendations on GERD symptoms, these strategies may have additional health benefits in addition to any improvement in GERD.” – PEN Nutrition, 2008 – GRADE of Evidence C
Recommendations and References
Our “GERD” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Digestive Health Foundation. GERD , accessed on August 18th, 2011
- International Foundation for Functional Gastrointestinal Disorders. Treatment of GERD , February 7th, 2010
- National Digestive Diseases Information Clearinghouse (USA). Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD) , May 2007
- Mayo Clinic (USA). Heartburn: Lifestyle and home remedies , May 21st, 2011
- Société Nationale Française de Gastroentérologie. Oesophage: Reflux gastro-oesophagien , September 1999 (in French)
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “IBD” Meal Plans are designed to prolong the periods of remission through a balanced and varied diet. They are based on the Mediterranean diet tailored to offer smaller meals and snacks to aid digestion and reduce discomfort. They aim at reducing inflammation, which is why they’re high in omega-3s, soluble fiber, fruits, vegetables, and low in saturated fat and added sugars. They encourage the diversification of diet (variety) while meeting the patient’s needs.
For more details, see our article “What To Eat When You Have Inflammatory Bowel Disease?”.
Recommendations and References
Our “IBD” Meal Plans fully comply with all recommendations from the following bodies:
- Crohn’s and Colitis Foundation of Canada, Diet and nutrition, accessed october 2020
- Godny (2020) Adherence to the Mediterranean diet is associated with decreased fecal calprotectin in patients with ulcerative colitis after pouch surgery. Eur J Nutr;59(7):3183-3190.
- PENnutrition, Gastrointestinal System – Inflammatory Bowel Disease. 2018
- Canadian society of intestinal research, Inflammatory Bowel Disease and the Balanced Dinner Plate. 2012
- Sang, L.-X., Chang, B., Zhang, W.-L., Wu, X.-M., Li, X.-H., & Jiang, M. (2010). Remission induction and maintenance effect of probiotics on ulcerative colitis: A meta-analysis. World Journal of Gastroenterology : WJG, 16(15), 1908–1915.
- Levine et coll. (2000) Dietary Guidance From the International Organization for the Study of Inflammatory Bowel Diseases. Clin Gastroenterol Hepatol; 18(6):1381-1392.
- Fritsch et coll. (2000) Low-Fat, High-Fiber Diet Reduces Markers of Inflammation and Dysbiosis and Improves Quality of Life in Patients With Ulcerative Colitis. Clin Gastroenterol Hepatol; S1542-3565(20)30685-6. https://www.cghjournal.org/action/showPdf?pii=S1542-3565%2820%2930685-6
- Gearry et coll. (2009) Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease-a pilot study. Crohns Colitis;3(1):8-14.
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Constipation” Meal Plans are designed to promote intestinal transit and relieve constipation. They are based on the Mediterranean diet and adapted to gradually increase fiber intake, to reduce discomfort.
Scientific Evidence / Therapeutic Effectiveness
Recommendations and References
Our “Constipation” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Society of Intestinal Research, Constipation and Diet, accessed on August 1st, 2012
- Canadian Digestive Health Foundation, Living with Constipation, accessed on August 1st, 2012
- American Dietetic Association (USA), Nutrition Therapy for Constipation, accessed on August 1st, 2012
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Metabolic and Cardiovascular Conditions
Description
Our “Diabetes” Meal Plans are designed to help control blood sugar, blood pressure, and blood lipid levels and to achieve and maintain a healthy weight. They are based on the Mediterranean diet tailored to ensure even distribution of carbohydrates between meals of the day. In addition, they are low in saturated fat and added sugars. Various calorie levels available.
Scientific Evidence / Therapeutic Effectiveness
Individuals who have pre-diabetes or diabetes should receive individualized nutrition therapy; […] Clinical trials/outcome studies have reported decreases in HbA1c (A1C) of […] and 1–2% in type 2 diabetes. […] Meta-analysis and expert committees also support a role for lifestyle modification in treating hypertension.” – Diabetes Care, 2008.
“Adults and adolescents with diabetes who use a web-based care management tool, in addition to standard care, may exhibit significantly better glucose control compared to individuals participating in standard self-management diabetes education. – PEN Nutrition, 2016 – GRADE of Evidence B
“Adults and older adolescents with diabetes who use a web-based care management tool, in addition to standard care, display better health-related quality of life characteristics compared to individuals only participating in standard self-management diabetes education.” – PEN Nutrition, 2013 – GRADE of Evidence C
Recommendations and References
Our “Diabetes” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Diabetes Association (CDA), 2018 Clinical Practice Guidelines Committees, 2018
- Evert, Alison B., et al., “Nutrition therapy for adults with diabetes or prediabetes: a consensus report.”, Diabetes Care 42.5 (2019): 731-754. (en anglais)
- Health Canada Dietary Reference Intake Tables, accessed on january 21th, 2020
- Diabetes Canada, Meal Planning
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
- American Diabetes Association (USA), Nutrition, accessed on january 21th, 2020
- International diabetes federation, Type 2 diabetes, accessed on january 21th, 2020
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
- The CHUM has prescribed our Diabetes Meal Planssince 2012 to diabetic patients of their Preventive Cardiology Center.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Prediabetes” Meal Plans are designed to help control blood sugar levels and achieve and maintain a healthy weight. They are based on the Mediterranean diet tailored to ensure even distribution of carbohydrates between meals of the day. In addition, they are low in saturated fat and added sugars. Various calorie levels available. They are very similar to the “Diabetes” Meal Plans, but have a greater tolerance on the nutritional targets.
Scientific Evidence / Therapeutic Effectiveness
“In patients with prediabetes, the rate of progression to diabetes within 3 years can be decreased by approximately 58% with lifestyle modifications. These include weight loss through exercise (30 minutes or more of moderate physical activity on most, preferably all, days of the week) and menury modifications.” – Mayans, L. “Metabolic syndrome: insulin resistance and prediabetes.” FP essentials 435 (2015): 11-16.
Recommendations and References
Our “Prediabetes” Meal Plans fully comply with all recommendations from the following bodies:
- Canadian Diabetes Association (CDA), 2018 Clinical Practice Guidelines Committees, 2018
- Evert, Alison B., et al., “Nutrition therapy for adults with diabetes or prediabetes: a consensus report.”, Diabetes Care 42.5 (2019): 731-754. (en anglais)
- Health Canada Dietary Reference Intake Tables, accessed on january 21th, 2020
- Health Canada, Eating Well with Canada’s Food Guide, January 2019
- Health Canada, Pre-diabetes, updated on november 14th, 2008
- Diabetes Québec, Prediabetes , updated on november 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Hypoglycemia” Meal Plans are designed to help control blood sugar in people with reactive hypoglycemia (postprandial). They are based on the Mediterranean diet and consist of 3 meals and 3 snacks per day for optimal glycemic control.
Scientific Evidence / Therapeutic Effectiveness
“Limited dietary intervention trials have been conducted in individuals with reactive hypoglycemia. [The] interventions [that slow glucose absorption and reduced insulin response] consist of: consuming frequent small meals, limiting or avoiding high glycemic index (GI) foods, including soluble fibres and limiting mixed alcoholic beverages.” – PEN Nutrition, 2015 GRADE of Evidence C
Recommendations and References
Our “Hypoglycemia” Meal Plans fully comply with all recommendations from the following bodies:
- Mayo clinic (USA). Reactive hypoglycemia: What can I do?, consulté le 30 janvier 2020
- Dietitian Services at HealthLinkBC, Eating Guidelines for Reactive Hypoglycemia, , updated on june 2015
- Hypoglycemia Support Foundation (USA). Diet for Hypoglycemia, consulté le 30 janvier 2020 (en anglais)
- Health Canada, Dietary Reference Intakes Tables
- Health Canada, Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
These “Low Carb High Fat (LCHF)” meal plans have a maximum of 100 g/day of net carbohydrates (‘liberal LCHF’). They are designed to allow those who need to follow a low carb diet to do so under the best possible nutritional conditions. They use good fats and assure that all dietary reference intakes are met, with no risk of nutritional deficiencies.
Scientific Evidence / Therapeutic Effectiveness
«[…] The current evidence suggests that low-carb diets can be safe and effective for people with type 2 diabetes. They can help with weight loss and glucose management, and reduce the risk of cardiovascular disease.» – Diabetes UK (2017). Position statement of the British Diabetic Association: Low-carb diets position statement for professionals.
Recommendations and References
Our “Low Carb Healthy Fat (LCHF)” Meal Plans fully comply with the recommendations of the experts in the field, the main ones being:
- Barnes, Tracy, “Diabetes Canada Position Statement on Low Carbohydrate Diets for Adults with Diabetes: A Rapid Review.” Canadian Journal of Diabetes (2020).
- American Diabetes Association (2019), Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care;42:731–754
- British Diabetic Association (mai 2017), Low-Carb Diets for People with Diabetes.
- Swedish Agency for Health Technology Assessment and Assessment of Social Services. (23 septembre 2013). Dietary treatment of obesity.
- Saslow, Laura R., et al “Outcomes of a digitally delivered low-carbohydrate type 2 diabetes self-management program: 1-year results of a single-arm longitudinal study.” JMIR diabetes 3.3 (2018): e12.
Professional Prescribers and Testimonials
- The EPIC Center of the Montreal Heart Institute prescribes these meal plans to those patients who must follow a LCHF diet.
- The Centre médico-sportif Axis (Axis Medical Fitness Center) prescribes these meal plans to those patients who must follow a LCHF diet.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “ketogenic” meal plans are designed to allow those who need to follow a strict ketogenic diet (~ 20 g / day of net carbohydrates) to do so under the best possible nutritional conditions. These meal plans use good fats, minimize nutritional deficiencies and provide 15-20g/day of dietary fiber to nourish the microbiota and facilitate intestinal transit.
The potential risks of the ketogenic diet in the short, medium and long term are highlighted up front to would-be users, and we ask them to secure the agreement of their physician or dietitian before embarking on the diet.
Scientific Evidence / Therapeutic Effectiveness
«[…] Nutritional ketosis has been found to improve metabolic and inflammatory markers, including lipids, HbA1c, high-sensitivity CRP, fasting insulin and glucose levels, and aid in weight management.» – Gershuni, Victoria M., Stephanie L. Yan, and Valentina Medici. “Nutritional ketosis for weight management and reversal of metabolic syndrome.” Current nutrition reports 7.3 (2018): 97-106.
In the absence of a widely recognized source of recommendations, the meal plans are designed to meet the following criteria:
- 22 g / day maximum of net carbohydrates (total carbohydrates minus dietary fiber) from all sources
- 5 g / day mininimum of dietary fiber
- Health Canada, Dietary Reference Intakes Tables, accessed on April 2nd 2013
Professional Prescribers and Testimonials
- The EPIC Center of the Montreal Heart Institute prescribes these meal plans to those patients who must follow a ketogenic diet.
- The Centre médico-sportif Axis (Axis Medical Fitness Center) prescribes these meal plans to those patients who must follow a ketogenic diet.
Important Advice for Patients
Description
Our “Heart Healthy” Meal Plans are designed to help reduce the risk of developing cardiovascular disease. They are based on the Mediterranean diet and also meet the criteria of the DASH diet.
Scientific Evidence / Therapeutic Effectiveness
“The PREDIMED study results demonstrate that a high-unsaturated fat and antioxidant-rich dietary pattern such as the Mediterranean Diet is a useful tool in the prevention of Cardiovascular Disease [and other chronic diseases]. […] The traditional MeDiet (Mediterranean Diet) protects against CVD and confirmed that it beneficially influences classical and emergent cardiovascular risk factors. […] it is never too late to change dietary habits to improve cardiovascular health.” – Ros, Emilio, et al. “Mediterranean diet and cardiovascular health: Teachings of the PREDIMED study.” Advances in Nutrition 5.3 (2014): 330S-336S.
“Among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.” – Estruch, R. et al. (4 avril 2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl J Med; 368:1279-1290.
Recommendations and References
Our “Heart Healthy” Meal Plans fully comply with all recommendations from the following bodies:
- Hypertension Canada, Hypertension Canada’s 2020 Comprehensive Guidelines
- Nerenberg, Kara A., et al. “Hypertension Canada’s 2018 guidelines for diagnosis, risk assessment, prevention, and treatment of hypertension in adults and children.” ,Canadian Journal of Cardiology 34.5 (2018): 506-525.
- Hypertension Canada, Recommandations 2017
- Heart and Stroke Foundation Canada, Healthy eating, accessed on january 2020
- American Heart Association, Eat smart, accessed on january 2020
- U.S. Department of Health and Human Services. Your Guide to Lowering Your Blood Pressure With DASH , National Institutes of Health, National Heart, Lung, and Blood Institute, originally printed 1998, revised April 2006
- Health Canada’s Dietary Reference Intakes Tables
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
- The CHUM has prescribed our Diabetes Meal Planssince 2012 to diabetic patients of their Preventive Cardiology Center.
- The Centre médico-sportif Axis (Axis Medical Fitness Center) recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Other Health Problems
Description
Our “Immune System” Meal Plans are designed to maximize immune defenses through a balanced diet that is optimized to adequately nourish the intestinal microbiota. They are based on the Mediterranean diet and adapted to prevent nutritional deficiencies, especially those in vitamins A, C, E, zinc, selenium, iron, copper and folic acid, which would weaken immune defenses.
Scientific Evidence / Therapeutic Effectiveness
“… deficiencies in specific micronutrients impairs the immune system, suppressing immune functions that are fundamental to host protection” – Marcos A, Nova E, Montero A. “Changes in the immune system are conditioned by nutrition.”, European journal of clinical nutrition 57.1 (2003): S66-S69.
“…the synergistic effects of bioactive food constituents and improving immune system seem to explain the overall diet quality value [… ] of MD [… ] the Mediterranean diet seems to be an excellent choice to achieve significant health benefits.” – Azzini, Elena, et al. “Mediterranean diet effect: an Italian picture.”, Nutrition journal 10.1 (2011): 125.
Recommendations and References
Our “Immune System” Meal Plans fully comply with all recommendations from the following bodies:
- Marcos et al., Changes in the immune system are conditioned by nutrition. European journal of clinical nutrition 57.1 (2003): S66-S69.
- Azzini, Elena, et al. “Mediterranean diet effect: an Italian picture.”, Nutrition journal 10.1 (2011): 125.
- Health Canada, Eating Well with Canada’s Food Guide, January 2019
- Health Canada, Dietary Reference Intake Tables
- USDA, ChooseMyPlate, juin 2011 (USA; En anglais)
- National Health Service (NHS) – UK, The Eatwell Guide
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Alzheimer’s Prevention” Meal Plans have been created for prevention of Alzheimer and other neurodegenerative disorders. They facilitate the adoption of healthy eating habits for people who wish to prevent cognitive disorders associated with aging. They are based on the Mediterranean and MIND Diet.
Scientific Evidence / Therapeutic Effectiveness
“Limited data from observational studies suggests that the consumption of a Mediterranean diet and consumption of vegetables decreases the risk of cognitive decline in healthy older adults.” – PEN Nutrition, 2012 – GRADE of Evidence C
“… around a third of Alzheimer’s disease cases worldwide might be attributable to potentially modifiable risk factors. Alzheimer’s disease incidence might be reduced through improved access to education and use of effective methods targeted at reducing the prevalence of vascular risk factors (eg, physical inactivity, smoking, midlife hypertension, midlife obesity, and diabetes) and depression.” – Norton, Sam, et al. “Potential for primary prevention of Alzheimer’s disease: an analysis of population-based data.” The Lancet Neurology 13.8 (2014): 788-794.
Recommendations and References
Our “Alzheimer’s Prevention” Meal Plans fully comply with all recommendations from the following bodies:
- World Health Organization (WHO) 2019. Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines, 80 pages
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease. Alzheimer’s & Dementia : The Journal of the Alzheimer’s Association, 11(9), 1007–1014.
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia : The Journal of the Alzheimer’s Association, 11(9), 1015–1022.
- PEN Nutrition, Mental Health Disorders – Dementia: Practice Questions
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Rheumatoid Arthritis” Meal Plans are designed to help reduce pain and inflammation and strengthen the immune system via a healthy diet. They are based on the Mediterranean diet tailored to meet the specific needs of vitamins and minerals.
Scientific Evidence / Therapeutic Effectiveness
“A Mediterranean diet may improve some symptoms in individuals with rheumatoid arthritis (RA); […] The Mediterranean diet may have beneficial effects on cardiovascular risk factors, which are prevalent in individuals with RA. Individuals with RA could therefore be encouraged to follow a Mediterranean dietary pattern. “ – PEN Nutrition, 2012 – GRADE of Evidence C
Recommendations and References
Our “Rheumatoid Arthritis” Meal Plans fully comply with all recommendations from the following bodies:
- The Arthritis Society (Canada), Nutrition & Arthritis , September 2008
- Arthritis Foundation (USA), High Cooking Temperature and Inflammation , Arthritistoday.org, accessed on March 27th, 2011
- Johns Hopkins Arthritis Center (USA), Nutrition & Rheumatoid Arthritis , accessed on March 27th, 2011
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Chronic inflammation” Meal Plans are designed to relieve the inflammation of chronic diseases. They are based on the Mediterranean diet and adapted, firstly, to exclude gluten, dairy and maize and, secondly, to avoid the high temperature cooking of animal protein, according to studies Dr. Jean Seignalet, MD. The meal plans ensure no nutritional deficiencies, despite the exclusion of the aforementioned foods.
Scientific Evidence / Therapeutic Effectiveness
Although the evidence may not be available for the Scientific Evidence / Therapeutic Effectiveness of this diet for chronic inflammatory diseases, several clinical observations as well as self-reported data indicate that it may alleviate symptoms associated with this disease in some individuals.
Recommendations and References
Our “Chronic Inflammation” Meal Plans fully comply with all recommendations from the following bodies:
- Jacqueline Lagacé Ph.D., Comment j’ai vaincu la douleur et l’inflammation chronique par l’alimentation (literally How I turned off the pain with an anti-inflammatory diet). Available shortly in English.
- Jean Seignalet, L’Alimentation ou la troisième médecine, Édition du rocher, réédité en 2012 (In French)
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
- ANSES (France), Actualisation des repères du PNNS : élaboration des références nutritionnelles, december 2016 (In French)
Summary of Nutritional Recommendations
Important Advice for Patients
Description
Our “Bone Healthy” Meal Plans are designed for the prevention and control of osteoporosis. They are based on the Mediterranean diet tailored to slow bone loss by ensuring adequate intake of specifically recommended foods and limiting unsuitable foods.
Scientific Evidence / Therapeutic Effectiveness
“Postmenopausal women with and without osteoporotic fracture should meet 1200 mg/day of calcium and 800 IU-2000 IU /day of vitamin D; however, diet (including supplements) is not sufficient treatment for osteoporosis and there is a range of medications to be considered. Natural calcium-rich foods are the preferred source of calcium since these foods provide a variety of necessary nutrients that are not present in calcium supplements.” – PEN Nutrition, 2014 GRADE of Evidence A
“Eat a healthy diet to keep your bones strong and lower your chances of developing osteoporosis. Use Canada’s Food Guide to plan your meals and snacks. Focus on getting enough calcium and vitamin D every day” – PEN Nutrition and Dietitians of Canada, Eating Guidelines to Prevent Osteoporosis It’s Never Too Late! Updated: 2018-10-11
Recommendations and References
Our “Bone Healthy” Meal Plans fully comply with all recommendations from the following bodies:
- Morin et al. (2023) Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. CMAJ;195 (39) E1333-E1348.
- Osteoporosis Canada. Nutrition, accessed on October 29th, 2020
- International Osteoporosis Foundation (IOF). Nutrition, accessed on October 29th, 2020
- National Osteoporosis Foundation (NOF)(USA). Food and Your Bones — Osteoporosis Nutrition Guidelines, accessed on October 29th, 2020
- Health Canada’s Eating Well with Canada’s Food Guide, January 2019
Professional Prescribers and Testimonials
- The Montreal Heart Institute’s Centre for Preventive Medicine recommends the mediterranean diet to its patients.
Summary of Nutritional Recommendations
Important Advice for Patients
Sports
Description
Our “Endurance Sports” Meal Plans are designed to maximize the muscle and liver glycogen stores to help endurance athletes to improve their performance.
Scientific Evidence / Therapeutic Effectiveness
“In research studies, intakes of carbohydrate (CHO) in the range of 8-11 g/kg/day for one to three days before competition have been shown to increase muscle glycogen concentrations among athletes more than intakes below this level (such as 2-6 g/kg/day). [This] is beneficial when exercise is prolonged (longer than 90 minutes).” – PEN Nutrition, 2016 – GRADE of Evidence A & B
Recommendations and References
Our “Endurance Sports” Meal Plans fully comply with all recommendations from the following bodies:
- Burke, L.M., Hawley, J.A., Wong, S.H., Jeukendrup, A.E. (2011) Carbohydrates for training and competition. J Sports Sci, 29 Suppl 1:S17-27
Summary of Nutritional Recommendations
Important Advice for Patients
Allergies, Intolerances, and Preferences
All of the above Meal Plans are customisable according to your allergies, intolerances, and food preferences.
Here are the pre-defined possibilities*:
Food Exclusions
- Bovine protein
- Corn
- Dairy products
- Eggs
- Fish
- Gluten
- Lactose
- Legumes
- Mustard
- Nuts
- Peanuts
- Pork
- Seafood
- Sesame
- Soy
- Red Meat
Low FODMAP
- Low fructans
- Low fructose in excess of glucose
- Low galacto-oligosaccharides
- Low lactose
- Low mannitol
- Low sorbitol
* You may also specify individual foods to exclude. Plus, all of the Meal Plans can be adapted for children.
Need help choosing?
514-564-0971 (Montreal) / 1-877-570-1035 (toll-free / 33 1 7890 0333 (France)
Why do so many people choose SOSCuisine?
Unique Technology
SOSCuisine has developed a system to make decisions based on your nutritional needs in order to generate a personalised Meal Plan for YOU.
A Specialised Team
All our Meal Plans are verified by our team of registered dietitians, under the direction of our head dietitian, Danielle Lamontagne.
A Nutritional Reference
Many organisations and health professionals use our services to complete their treatment regimens and help their patients achieve better health.
SOSCuisine is recommended by:
Frequently Asked Questions
What are the benefits of these Meal Plans?
All of our Meal Plans are based on the Mediterranean Diet, which has been proven to be one of the best ways to eat. The Meal Plans are then adapted to each situation according to specific recommendations. They maximise the use of natural (unprocessed or mostly unprocessed) ingredients and are renewed every week in order to make the most of seasonal produce and flyer specials for a healthy diet without breaking the bank.
How can these Meal Plans help me improve my health?
For every type of Meal Plan (Diabetes, Pregnancy, Vegetarian, etc.), our nutrition team utilises official organisations, known experts, as well as their own expertise as criteria for recommendations in order to validate and approve the Meal Plans we offer.
Why not just recipes?
Nutritional recommendations are for daily and weekly intakes. That’s why it is essential to take into account an entire day or week, and not just one recipe at a time.
Can I rely on the Meal Plans?
All of the nutritional content of the website and the Meal Plans are revised and approved by our nutrition team, under the direction of our head Registered Dietitian.
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.