Alberta’s Seven-Day Meal Plan

Canadian Made

Fried perogies.

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

🥩 Meat & Fish

✅ Bison (roasts, stew meat, ground)
✅ Beef (ribs, steak, ground beef)
✅ Elk (stew meat or roast)
✅ Wild boar sausage
✅ Chicken (whole or breast/thighs)
✅ Trout (smoked and fresh)
✅ Walleye (fresh or frozen)

🥚 Dairy & Eggs

✅ Eggs (free-range Alberta eggs)
✅ Butter (grass-fed, unsalted)
✅ Buttermilk
✅ Yogurt (plain, full-fat)
✅ Cheese (Alberta cheddar, goat cheese)
✅ Sour cream

🌾 Grains, Legumes & Bread

✅ Barley (whole or pearl)
✅ Wild rice
✅ Buckwheat flour
✅ Rye bread
✅ Wheat flour
✅ Cornmeal
✅ Lentils

🥦 Vegetables

✅ Potatoes
✅ Carrots
✅ Beets
✅ Cabbage
✅ Squash (butternut, acorn, or pumpkin)
✅ Onions (yellow, white, or green)
✅ Garlic
✅ Corn (fresh or frozen)
✅ Beans (dry or fresh, for Three Sisters Salad)
✅ Greens (spinach, kale, or wild greens)

🍏 Fruits

✅ Apples
✅ Pears
✅ Peaches
✅ Raspberries
✅ Blueberries
✅ Saskatoon berries (fresh or dried)
✅ Chokecherries (dried)

🌰 Nuts, Seeds & Dried Goods

✅ Sunflower seeds (raw or roasted)
✅ Hemp seeds
✅ Chokecherries (dried)
✅ Pemmican (or ingredients to make it: dried bison, tallow, berries)

🍯 Pantry Staples

✅ Honey
✅ Maple syrup
✅ Apple cider vinegar
✅ Salt
✅ Black pepper
✅ Fresh herbs (chives, parsley, thyme)

🔥 Optional Ingredients

✅ Sun-dried tomatoes
✅ Homemade preserves (like chokecherry syrup or Saskatoon jam)
✅ Tallow or lard

Day 1

🍳 Breakfast: Scrambled eggs with smoked trout and roasted potatoes.
🥗 Lunch: Three Sisters Salad (corn, beans, squash) with buttermilk dressing.
🥩 Dinner: Alberta beef ribs with barley risotto and roasted carrots.
🍏 Snack: Apple slices with Alberta cheddar.

Day 2

🥞 Breakfast: Buckwheat pancakes with maple syrup and raspberries.
🍲 Lunch: Bison bone broth soup with wild rice and root vegetables.
🐖 Dinner: Wild boar sausage with braised cabbage and mashed potatoes.
🫐 Snack: Dried Saskatoon berries with sunflower seeds.

Day 3

🍞 Breakfast: Bannock with butter and honey.
🥟 Lunch: Potato and cheese perogies (pan-fried in butter) with sour cream.
🐟 Dinner: Pan-fried walleye with a wild herb butter sauce and roasted squash.
🌰 Snack: Roasted sunflower seeds and dried chokecherries.

Day 4

🍳 Breakfast: Steak and eggs with roasted potatoes.
🥗 Lunch: Smoked bison salad with roasted sunflower seeds and cranberries.
🍲 Dinner: Pemmican stew (bison, berries, and root veggies slow-cooked in broth).
🧀 Snack: Fresh peach slices with yogurt.

Day 5

🥞 Breakfast: Wild rice pancakes with maple syrup.
🍲 Lunch: Ukrainian borscht with sour cream and sourdough.
🍗 Dinner: Roast chicken with wild rice pilaf and sautéed greens.
🍏 Snack: Apple slices with goat cheese.

Day 6

🍞 Breakfast: Rye toast with butter and honey.
🍛 Lunch: Bison and lentil chili with homemade cornbread.
🥩 Dinner: Slow-cooked elk stew with carrots and barley.
🫐 Snack: Blueberry yogurt with hemp seeds.

Day 7

🍳 Breakfast: Frybread with butter and honey.
🥗 Lunch: Grilled trout with quinoa and beet salad.
🥪 Dinner: Beef-on-a-bun with caramelized onions and roasted potatoes.
🍖 Snack: Saskatoon berry pemmican (bison + dried berries + tallow).