Looking to switch things up after a week on the challenge? Here, Dr. Joey Shulman provides a list of options for your breakfasts, lunches, dinners and snacks.
Breakfast
- Toast with natural peanut butter
- Protein smoothie
- Scrambled eggs (or egg substitute) with cheese
- A poached egg on whole grain bread
- Yogurt with fruit and nuts
- Protein powder mixed into slow-cooking oatmeal
Snacks
- Yogurt
- Apple, applesauce, peach, pear, plum, berries
- Hummus (chickpea dip) with carrots (2 tbsp. of hummus maximum)
- Protein smoothie
- 1 ounce of low-fat cheese with carrots and celery
- 10 nuts (almonds or walnuts) or 1/2 handful of pumpkin or sunflower seeds
Lunch
- Turkey slices with veggies and cheese in a sandwich or wrap
- Tuna, turkey or chicken wrap with slice of low-fat cheese
- Chicken, salmon or tuna salad
- Cottage cheese and fruit
- Spinach salad with chicken and mandarin oranges
- Sliced chicken breast over garden medley salad
Dinner
- Baked or grilled fish (salmon, tuna, tilapia, sole, cod, haddock, halibut etc.)
- Turkey, chicken or veggie burger + bowl of vegetable soup
- Stir-fried tofu or chicken with veggies
- BBQ chicken breast + grilled vegetables
- Salmon patties + salad
- Chicken, lean beef, turkey or soy meat chili
All information and recipes courtesy Dr. Joey Shulman
www.dr.joey.com
www.shulmanweightloss.com