Introduction
Starting a weight loss journey can feel overwhelming, especially when it comes to planning what to eat. That’s why we’ve created a simple, effective weight loss meal plan for Canadians, approved by Dr. Saima Khan of Modest Medix. Whether you’re new to healthy eating or just need a structured reset, this 7-day beginner plan includes balanced, doctor-approved meals and a complete grocery list tailored to Canadian stores.
The 3 Core Principles of This Meal Plan
This isn’t about crash dieting or food guilt. This meal plan follows three core principles designed to support sustainable fat loss while keeping you energised and nourished.
1. Prioritise Protein
Protein helps preserve lean muscle while you’re losing weight and keeps you fuller for longer. This plan includes high-quality proteins like chicken, eggs, Greek yogurt, lentils, and fish — making it easier to manage cravings.
2. Fill Up on Fibre
Fibre slows digestion, supports gut health, and helps regulate appetite. That’s why each day includes vegetables, legumes, oats, and fruits like berries or apples to keep digestion smooth and blood sugar steady.
3. Hydrate Intelligently
Water is essential for fat metabolism, energy, and digestion. This plan encourages 2–3 litres of water daily and limits sugary drinks. Herbal teas, sparkling water, and black coffee (in moderation) are also included.
The Complete Canadian Weight Loss Grocery List
Here’s a printable and screenshot-friendly list you can take to your local grocery store.
Proteins
- Chicken breast
- Extra-lean ground turkey
- Salmon or cod fillets
- Eggs
- Greek yogurt (plain, 0–2%)
- Tofu
- Canned lentils and chickpeas
Vegetables
- Baby spinach
- Broccoli
- Cauliflower
- Zucchini
- Bell peppers
- Carrots
- Sweet potatoes
- Cucumber
Fruits
- Apples
- Bananas
- Blueberries or raspberries
- Avocados
- Lemons
Healthy Fats & Pantry Staples
- Olive oil
- Natural peanut butter
- Almonds or walnuts
- Chia seeds
- Oats
- Brown rice or quinoa
- Whole grain wraps or bread
- Spices: cinnamon, turmeric, paprika, garlic powder
Your 7-Day Kickstart Meal Plan
This beginner-friendly meal plan uses ingredients from the list above. It balances protein, fibre, and healthy fats to keep you full and fuelled.
Note: Swap based on preferences or allergies. This is just a guide, not a prescription.
This is a Great Start. A Personalised Plan is Even Better.
If you’ve followed this plan, you’ve already taken a powerful first step. But remember — sustainable weight loss isn’t one-size-fits-all.
A personalised plan from a medical weight loss team considers much more than calories. It takes into account your hormonal health, metabolism, stress levels, and more. That’s why many people who have “tried everything” see real progress when they finally get tailored support.
How Modest Medix Can Help You
At Modest Medix Weight Management Centre in Mississauga, Ontario, we don’t believe in one-size-fits-all plans.
Our team includes medical doctors, registered dietitians, social workers, health educators, and coaches — all working together to figure out what’s really going on with your weight, your hunger, and your health.
We offer:
- Personalised nutrition coaching using our Nutriconscious approach
- Mindful eating and behaviour support
- Genetic testing to understand how your body responds to food
- ACT-based therapy to help manage emotional eating, stress, and self-criticism
- Medication support if biology is blocking progress
- OPTIFAST for patients who need structured meal replacement options
We don’t push a program.
We build a plan — around you.
Written by the Modest Medix Clinic Team | Reviewed by Dr. Saima Khan (Dr. Eskay)
