British Columbia Seven-Day Meal Plan

SustainabilityCanada
Written By Shara Cooper

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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Further reading

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Shara Cooper

Shara Cooper is the founder of Recipes & Roots. She is the mother of two teenage daughters, one dog, and one cat. She lives in the Kootenays in BC, Canada. At times, Shara isn’t sure if she’s an introverted extrovert or an extroverted introvert.

https://www.shara.ca
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