Meal Plans and Recipes tailored to your needs

Eat better and reach your goals the easy way!

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With our PREMIUM Plan, you can access all meal plans below, and much more!

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Choose Your Meal Plan and Enjoy!

Lifestyle

Healthy

healthy with Pleasure Meal Plans

Maintain your health and keep chronic illnesses at bay. The best choice for those with no specific need.

Budget

Budget Savvy

Eating well and easy on a shoestring
1 meal/day – $3/meal

Vegan

Vegan Meal Plans

Meal Plans without any animal product. Veganism without worry.

Vegetarian

Vegetarian Meal Plans

Meal Plans without meat, fish, or seafood. Vegetarianism without worry.

Pescetarian

Pescetarian Meal Plans

Meal Plans without meat, but with fish and seafood.

Semi-vegetarian

Semi vegetarian Meal Plans

Meal Plans without red meat, with several fully vegetarian meals. For beginner vegetarians.

Weight Loss

Which one to choose?

Mediterranean Diet
(Balanced)

Weight Loss Meal Plans

Lose weight by eating healthy food of all kinds while controlling quantity.

Low Carb High Fat
(Liberal LCHF)

Low Carb High Fat (LCHF) Meal Plans

Lose weight by eating good fats and few carbs.

Ketogenic
(Strict LCHF)

Ketogenic Meal Plans

Lose weight by eating good fats and very little carbs.

Women / Moments in life

Pregnancy

Pregnancy Meal Plans

Meal Plans for a beautiful, healthy baby! Also recommended for preventing and controlling gestational diabetes.

Breastfeeding

Breastfeeding Meal Plans

Meal Plans for nursing mothers, for their wellbeing as well as their baby’s.

Menopause

Menopause Meal Plans

Stay beautiful and healthy! Reduce discomfort and the risk of osteoporosis and cardiovascular disease.

Gastrointestinal Conditions

Celiac Disease and Gluten Sensitivity

Gluten-Free Meal Plans

Gluten-Free Meal Plans without worry. Also recommended for those with non-celiac gluten sensitivity.

Irritable Bowel Syndrome (IBS)

Low FODMAP Meal Plans

End abdominal pain with our Low-FODMAP Meal Plans. Also recommended for functional gut disorders.

Diverticulitis / Diverticulosis

Diverticulosis & Diverticulitis Meal Plans

Meal Plans in three stages to treat and prevent recurrences of diverticulitis.

Gastroesophageal Reflux Disease (GERD)

GERD

Alleviate symptoms and prevent heartburn and acid reflux. Also recommended for hiatus (hiatal) hernia.

Crohn’s Disease and Ulcerative Colitis (IBD)

Menus MII

Experience longer periods of remission for Inflammatory Bowel Disease (IBD): Crohn’s and Ulcerative Colitis.

Constipation

Constipation Meal Plans

Regulate your bowel movements for good.

Metabolic and Cardiovascular Conditions

What Type of Diabetes Meal Plan Is Best for Me?

Prediabetes

Glucose Intolerance Meal Plans

Prevent the onset of diabetes with these meal plans for Impaired Glucose Tolerance (IGT).

Diabetes

Diabetes Meal Plans

Control your blood sugar and maintain a healthy weight with ease.

Hypoglycemia

Hypoglycemia Meal Plans

Manage reactive (postprandial) hypoglycemia with ease.

Low Carb High Fat
(Liberal LCHF)

Low Carb High Fat (LCHF) Meal Plans

Control your blood sugar and lose weight by eating good fats and few carbs.

Ketogenic
(Strict LCHF)

Ketogenic Meal Plans

Put diabetes in remission and lose weight by eating good fats and very little carbs.

Cardiovascular Conditions

Heart-Healthy Meal Plans

Reduce the risk of stroke, heart disease and relapses. Also recommended if you take anticoagulants.

Other Health Conditions

IMMUNE SYSTEM

Immune System's Meal Plans

Fight viral infections and other aggressions effectively.

Rheumatoid Arthritis

Rheumatoid Arthritis Meal Plans

Relieve pain, reduce inflammation and boost your immune system.
(Official Recommendations)

Chronic Inflammation

Chronic Inflammation Meal Plans

Reduce pain and chronic inflammation with the hypotoxic diet.
(Seignalet/Legacé Recommendations)

Alzheimer’s Prevention

Alzheimer's Disease Meal Plans

Reduce your risk of developing Alzheimer’s with these meal plans and recipes.

Osteoporosis

Osteoporosis Meal Plans

Prevent and slow down osteoporosis, even after bone loss has begun.

Sports

SPORTS
(ACTIVE FAMILIES)

Sports & Active Family Meal Plans

Find out WHAT, WHEN and HOW MUCH to eat BEFORE, DURING and AFTER sport. For families of 1 to 6 people.

ENDURANCE SPORTS
(Carb-loading)

Carb-loading Meal Plans

3-day pre-competition meal plan.
Improve your performance by maximising your carb reserves.

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

  • Corn
  • Dairy products
  • Eggs
  • Fish
  • Gluten
  • Histamine
  • Lactose
  • Legumes
  • Mustard
  • Nuts
  • Peanuts
  • Pork
  • Seafood
  • Sesame
  • Soy
  • Sulfites
  • Red Meat
  • Wheat

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 / 07 64 08 03 14 (France)

SOSCuisine is recommended by:

Médecins francophones du Canada
EPIC Center
chum

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.

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SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.