Cityline 2015 Weight Loss Challenge 7-day meal plan #1

You won't feel hungry when following along with Dr. Joey Shulman's healthy and delicious 7-day meal plan. Read on for meal suggestions and recipes!


Day one:

Breakfast:

Peanut butter and banana smoothie

  • 1 cup unsweetened almond milk or coconut milk
  • 1/2 banana, frozen or fresh
  • 1/2 tbsp of natural peanut butter
  • 1 tbsp of ground flax seeds
  • 1 tbsp of cocoa powder
  • 2-3 ice cubes

Morning snack (optional):

Baby carrots and hummus

Lunch:

Quinoa and chickpea salad

  • 1/2 cup quinoa, cooked
  • 1/4 cup chickpeas
  • 1/2 cup tomatoes, chopped
  • Handful of shredded carrots
  • 1/2 cup cucumbers, chopped

Dressing:

  • 1 tbsp extra virgin olive oil + 1/2 tbsp balsamic vinegar
  • Fresh lemon juice
  • Salt and pepper to taste

Afternoon snack (recommended):

Apple with light Babybel cheese

Dinner (serves 2):

Fish baked in parchment paper

  • 2 5-ounce fish fillets
  • 2 rosemary sprigs
  • 10 cherry tomatoes, halved
  • 2 tbsp extra virgin olive oil
  • Salt and pepper to taste
  • 1 lemon

Method: Cut two large pieces of parchment paper. Put a rosemary sprig on each piece of parchment paper and lay the fish fillet on top. Put 5 tomatoes with each piece of fish and drizzle with 1 Tablespoon of olive oil. Tightly wrap each piece of fish up so steam cannot escape. Bake for 15 minutes at 450F. Before serving, squeeze fresh lemon juice on top of each piece of fish. Serves 2.

 

Day two

Breakfast:

Easy egg white omelette

  • 3-4 egg whites
  • Chopped veggies (peppers, onions, baby spinach)
  • 1 oz. goat’s cheese or feta cheese

Morning snack (optional):

2 clementines with 10 almonds

Lunch:

Dill tuna wrap

  • 1 small whole grain wrap
  • 1 can of flaked light tuna, drained
  • 1/2 tbsp low fat mayonnaise
  • 1/2 tsp dried or fresh dill
  • Sprouts, diced cucumber, and sliced tomatoes if desired

Afternoon snack (recommended):

1 small Greek yogurt – flavour of choice

Dinner: 

Delicious turkey meatballs (see recipe at end of meal plan)

Steamed broccoli

 

Day three

Breakfast:

Crunchy yogurt parfait

  • 1/2 cup 1% Greek yogurt
  • 1 tbsp hemp hearts or ground flaxseeds
  • 1/4 cup All-Bran Buds
  • 1/2 cup blueberries

Morning snack (optional):

1 hard boiled egg with apple slices

Lunch:

1 cup of minestrone soup (see recipe at end of meal plan)

Afternoon snack (recommended):

Bar of choice (i.e. Simply Bar, Kashi bar)

Dinner:

Chicken Greek salad

  • 3-5 oz of grilled chicken breast, cubed
  • 1/2 cucumber
  • 1 tomato
  • 2 tbsp onion
  • 1 tbsp feta cheese
  • 5-6 olives
  • 1 tbsp Greek dressing

 

Day four

Breakfast:

2 poached eggs

1 slice of sprouted grain toast with light cream cheese

1/2 cup cubed watermelon

Morning snack (optional):

1 small unsweetened applesauce

Lunch:

Open-faced turkey and avocado sandwich 

  • 1 slice of sprouted grain toast
  • 4 oz. of nitrate-free turkey slices
  • Lettuce, tomato slices
  • Thinly sliced avocado
  • 1 tbsp light mayonnaise
  • 1/2 tbsp mustard

Afternoon snack (recommended):

1 small handful of “energy” trail mix (see recipes below)

Dinner:

Pasta-less pasta with meat sauce (Serves 2-3)

  • 1 lb of ground lean turkey or chicken
  • Onion, chopped
  • 2 garlic cloves, crushed (or frozen garlic cubes)
  • Basil, finely chopped (or frozen basil cubes)
  • Jar of tomato sauce
  • 4 ounces of zucchini noodles

Method: Sauté ground chicken or turkey until cooked. Add onions, garlic, basil, and tomato sauce. Simmer for 1 hour. Serve over zucchini noodles.

 

Day five

Breakfast:

Quick and easy breakfast smoothie

  • Protein source = 1 scoop protein powder or 3 tbsp hemp hearts or 1/2 cup Greek yogurt
  • 1/4 banana, frozen
  • 1/2 cup of frozen mixed berries
  • 1 cup coconut water
  • Handful of baby spinach

Morning snack (optional):

1/2 cup green grapes

Lunch:

Chopped salad

  • 2 hard boiled eggs, chopped
  • 1/4 avocado, cubed
  • Diced tomatoes, cucumbers, peppers, onions, celery
  • 2 oz. grilled chicken, cubed
  • 1 tbsp extra virgin olive oil + freshly squeezed lemon + 1/4 tbsp Dijon mustard + salt and pepper

Afternoon snack (recommended):

8-10 Mary’s Crackers + 1 oz of cubed cheese

Dinner:

Bun-less burger

  • BBQ or baked burger (beef, turkey, chicken, veggie)
  • Boston lettuce
  • 1/2 tbsp ketchup
  • 1/2 tbsp mustard
  • Pickle slices, tomato slices

Method: Put burger in lettuce leaf. Add ingredients. Wrap up and enjoy.

 

Day six

Breakfast:

Muffin in a mug

  • 1/4 cup of ground flax seeds
  • 1 teaspoon of baking powder
  • 2 tsp of cinnamon
  • 1 1/2 tsp apple sauce
  • 1 egg

Method: Place all the ingredients in a mug, stir and put in microwave for 50 seconds, allow to cool. Flip mug over, muffin will drop out. Enjoy!

Morning snack (optional): 

Celery and carrot sticks with hummus

Lunch:

Whole grain bagel with lox

  • Whole wheat bagel or 2 slices of sprouted grain bread
  • 3 oz. lox
  • 1 tbsp light cream cheese
  • Capers

Afternoon snack (recommended):

1/2 cup Greek yogurt + fruit of choice

Dinner:

Turkey chili (see recipe at end of meal plan)

 

Day seven

Breakfast: 

Mango strawberry cottage cheese crunch 

  • 3/4 cup cottage cheese (2% fat)
  • 1/3 mango
  • 1/3 cup strawberries
  • 1 1/2 tbsp chopped dried walnuts

Enjoy cottage cheese mixed with mango and strawberries. Sprinkle nuts on top.

Morning snack (optional):

Dr. Joey’s free soup (see recipe at end) 

Lunch:

Baked falafel ball salad 

  • 4 falafel balls (see recipe at end of meal plan)
  • Arugula
  • Cut up tomatoes + onions
  • 1 tbsp garlic hummus
  • 1/2 tbsp tzatziki

Afternoon snack (recommended): 

20 low-sodium pistachios + small plum

Dinner:

1-2-3 protein stir fry

#1 protein — Choose 4 oz. of chicken or tofu

#2 veggies — Wash and chop bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots.

#3 dressings —  2 tbsp of low-sodium teriyaki sauce or soy sauce

Method: Add tofu and chicken to skillet and sauté until cooked thru. Add vegetables and 2 tbsp of sauce, sauté 2-5 minutes.

 

Recipes

Delicious turkey meatballs

Ingredients:

  • 1 1/2 lb ground turkey
  • 1/4 cup whole wheat breadcrumbs
  • 1 egg
  • 1/4 cup parsley, finely chopped
  • 1-2 garlic cloves, crushed
  • 1/4 cup grated Parmesan cheese (optional)
  • Pinch of sea salt and pepper
  • 1 can of low sodium tomato sauce

Method:

In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic, cheese and salt.

Mix ingredients well and form small balls. In a saucepan, add a can of low sodium tomato sauce and let it come to a boil. Once it has come to a boil, put prepared meatballs into sauce, and allow to simmer for 2 hours. Occasionally move meatballs around to allow even cooking and prevent sticking.

Serves 4

 

Minestrone soup

Ingredients:

  • 5 cups low-sodium chicken or vegetable broth
  • 1 medium cooking onion, chopped finely
  • 4 medium sized cloves garlic, chopped
  • 2-3 stalks of celery, diced (about 1/2 cup)
  • 3 carrots, peeled and diced into 1/4-inch pieces
  • 2 cups finely chopped kale
  • 1 15-oz can diced tomatoes
  • 1 Tbsp dried Italian herbs
  • 1/2 tbsp dried oregano
  • 1 can navy beans, rinsed and drained very well
  • 1 can chickpeas, rinsed and drained well
  • Salt and black pepper to taste

Method:

Heat 1 tbsp broth in medium soup pot. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.

Add remaining broth and remainder of ingredients with the exception of the beans and salt and pepper.

Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.

Add navy beans and chickpeas, cook for another 2-5 minutes, season with salt and pepper, and serve.

Serves 6

 

Turkey chili

Ingredients: 

  • 1 1/2 lb ground turkey (or you can use ground chicken or beef)
  • 1 tsp chili powder
  • 1-2 garlic cloves, crushed
  • 1 onion, chopped
  • 1 package of fresh mushrooms, washed well
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 can low sodium tomato soup
  • 1 can (19oz/540mL) kidney beans, drained and rinsed

Method:

Sauté turkey (or chicken or beef) until cooked. Add chili powder and garlic.

Add prepared onions, mushrooms, and peppers and sauté for 5 minutes, or until tender.

Add tomato soup and kidney beans and allow to simmer for 40 minutes – 1.5 hours. If needed, add 1/2 cup water.

Please note: This is a good recipe to freeze and have on hand for grab and go meal options.

Serves 4

 

Baked falafel balls

Ingredients:

  • 1 15-oz can chickpeas, well drained and rinsed
  • 1 red onion, finely chopped
  • 1/4 cup whole wheat breadcrumbs
  • 3 tbsp finely chopped fresh parsley
  • 2 garlic cloves, crushed
  • 1 tsp cumin
  • 1/2 tsp baking powder
  • 1/4 tsp lemon juice
  • 1/8 tsp paprika

Method:

Preheat oven to 375F.

Place all ingredients in a food processor and pulse.

Add baking powder and mix.

Place parchment paper on a baking tray. Form 20 balls.

Bake for 15 minutes. Remove from oven, and carefully turn each ball over. Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool for 5 minutes.

Serves 6

 

Energy trail mix

Ingredients:

  • 1/2 cup raw almonds
  • 1/2 cup raisins
  • 1/2 cup of cup sunflower seeds
  • 1/4 cup of walnuts
  • 1/2 cup of dried organic apples
  • 1/2 cup of mini dark chocolate chips
  • 1/2 cup of Puffins cereal or All-Bran cereal
  • Coconut shavings if desired

Method:

Mix together and enjoy!

 

Free weight loss soup

Ingredients:

  • 6 cups (1.5 L) of vegetable or chicken broth (low sodium)
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 cups (500 mL) finely chopped cabbage
  • 1 cup (250 mL) finely chopped zucchini
  • 1 cup (250 mL) diced onions
  • 1 cup (250 mL) diced carrots
  • 1 tbsp (15 mL) dried oregano
  • 1 tbsp (15 mL) tamari (or soy sauce)
  • 1 tbsp (15 mL) olive oil
  • 2 tsp (10 mL) tomato paste
  • 1 tsp (5 mL) balsamic vinegar

Method:

Place all ingredients in a soup pot and bring to a soft boil.

Reduce heat to low and simmer for 30 minutes or until vegetables are tender.

 

Courtesy of www.drjoey.com

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22 comments

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What are zucchini noodles? Catherine McIntosh

January 13, 2015 at 10:35 am

I love the meal plan except I have an egg allergy. Any suggestions for a substitute?

January 13, 2015 at 12:03 pm
    Suzanne Ellis

    Hi Jennifer,

    I’m passing along your question to Dr. Joey! Will let you know when I hear back!

    Thanks!

    January 20, 2015 at 12:01 pm

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