Here is my second Cityline weight loss meal plan. Remember, you don’t have to follow the meal plans exactly. If you find a meal you enjoy, feel free to repeat! I’m a firm believer in being a creature of habit when beginning any new dietary change.
With that said, there will be plenty of variety to appeal to all palates—vegetarian, gluten-free, dairy-free, meat-based and more. Enjoy!
MONDAY
BREAKFAST
Green smoothie
Serves 1
- 1/2 cup frozen berries
- 1 large handful fresh spinach
- 1 tbsp ground flax seed or flax seed oil
- 1 scoop protein powder of choice
- 1 tsp cinnamon
- 1 cup unsweetened nut milk/water
Method:
1. Place all ingredients in a blender and blend on high for 1 minute or until all is combined and smooth.
MORNING SNACK (optional)
- 1 boiled egg + small green apple
LUNCH
Turkey wrap
Serves 1
- 1 whole-wheat wrap
- 4 oz of nitrate-free turkey breast, sliced
- Lettuce and tomato, washed and sliced
- Low-fat honey mustard dressing
- 1 small arugula salad with cherry tomatoes and shaved
Method:
1. Lay wrap flat and add all ingredients. Wrap and enjoy!
SNACK
- 1/4 cup baked chickpeas (Rinse 1 can of chickpeas and coat lightly with 1/2 tablespoon of olive oil. Roast at 350 F for 50 minutes or until crunchy. Store leftovers in an airtight container.)
DINNER
Baked salmon and vegetables
Serves 1
- 3-5 oz salmon
- 1 tsp grated ginger
- 1 tsp tamari
- Asparagus, red peppers and onions
Method:
1. Season salmon with ginger and tamari and bake for 20 minutes at 350 F.
2. Saute asparagus, red peppers and onions until onions are clear and serve with salmon.
TUESDAY
BREAKFAST
Apple-cinnamon steel-cut oats
Serves 2
- 4 cups water
- 1 cup steel-cut oats
- 2 medium apples, peeled and cubed
- 1 tsp cinnamon
- 1 tbsp coconut sugar
- 1/2 scoop vanilla protein powder
Method:
1. Boil water and add oats. Simmer for 20 minutes, then add apples, cinnamon, sugar and vanilla protein powder.
2. Simmer for 10 minutes and then serve.
MORNING SNACK (optional)
- Carrots and 2 tbsp hummus
LUNCH
Chickpea salad
Serves 4
- 1 can chickpeas, drained and rinsed
- 6-oz jar artichoke hearts
- 6 scallions, sliced
- 6 basil leaves, cut
- 1 bunch Italian parsley
- 1 pint cherry tomatoes, halved
- 2 oz Parmesan cheese, shaved
Dressing
- 1/3 cup extra-virgin olive oil
- 1 tbsp freshly-squeezed lemon
- 1 tsp Dijon mustard
- 2 small garlic cloves, crushed
- Sea salt and pepper to taste
Method:
1. Prepare and mix all ingredients for salad in a large bowl.
2. Stir together all ingredients for dressing in a small bowl.
3. Portion into 4 servings and add dressing individually.
AFTERNOON SNACK
- 1/2 cup watermelon and 15 pistachios
DINNER
Nacho-less nachos
Serves 2
- 1 1/2 cups shredded iceberg lettuce
- 1/2 lb ground chicken, cooked
- 1/2 cup sliced black olives
- 1/2 cup chopped tomatoes
- 1/4 cup chopped green onions
- 1 cup shredded low-fat mozzarella cheese
Method:
1. On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce. Distribute meat, olives, chopped tomatoes and green onion.
2. Sprinkle with cheese. Heat oven to 350 F and broil for 3 minutes or until cheese is bubbling. Remove immediately and serve.
WEDNESDAY
BREAKFAST
Omelette scramble
Serves 1
- 1 egg and 1/4 cup egg whites
- 1/2 cup favourite veggies
- 1 oz goat cheese
- 1 tsp coconut oil
- 1/2 cup blueberries
Method:
1. Melt coconut oil and cook eggs over medium heat.
2. Add veggies and cheese and warm until cheese is melted
MORNING SNACK (optional)
- 1/2 cup of steamed edamame
LUNCH
Rice paper wraps
Serves 1
- 2 rice paper wraps
- 4 oz sliced chicken or tofu
- Thinly sliced red pepper, mango, cucumber, carrots, lettuce and cilantro to taste
Method:
1. Prepare all ingredients.
2. Soak rice-paper wrap in warm water, add all ingredients and wrap immediately.
3. Cut into halves.
AFTERNOON SNACK
- 1 pear and 6 walnut halves
DINNER
Tuna flake radicchio boats
Serves 1
- 1 can tuna
- 2 tbsp finely chopped celery
- 1 tbsp finely chopped green onion
- 2 tbsp artichoke, finely chopped and cooked
- 1 tbsp low-fat mayo
- 2 halves of radicchio
- Alfalfa sprouts
Method:
1. Mix all ingredients, except radicchio leaves and alfalfa sprouts, until smooth.
2. Place mixture in both leaves and top with sprouts, salt and pepper.
THURSDAY
BREAKFAST
- Banana bread protein muffins (see recipe below) with peanut or almond butter
MORNING SNACK (optional)
- 2 pieces of light Laughing Cow cheese and an apple
LUNCH
Chicken bok choy stir fry
Serves 1
- 1-2 heads bok choy, chopped
- 4 oz chicken, cut into small cubes
- 1 cup mushrooms, shitake, oyster or Portobello
- 1 tbsp extra-virgin olive oil
- 1 clove garlic, chopped
- 2 tbsp tamari sauce
Method:
1. Saute oil, garlic and chicken for 5 minutes.
2. Add in boy choy and mushrooms for another 2 minutes, add tamari sauce and toss well before serving.
AFTERNOON SNACK
- Raw veggies and 2 tbsp of hummus
DINNER
Good night smoothie
Serves 1
- 1 scoop vanilla protein powder
- 1/2 cup blueberries
- 1 tbsp natural peanut butter
- 1 cup unsweetened almond milk
- 1 cup spinach
- 1/2 cup ice
Method:
1. Blend all ingredients on high.
FRIDAY
BREAKFAST
Cacao yogurt parfait
Serves 1
- 1/2 cup plain yogurt
- 1 tbsp cacao nibs
- 1/2 cup blueberries
- Stevia, drizzle of honey or sprinkle of cinnamon to sweeten yogurt, if desired
- 1 tbsp chia seeds or ground flax seed
Method:
1. Mix yogurt with chia or flax and place half in cup of choice. Layer with 1/4 cup blueberries, the rest of the yogurt and the other 1/4 cup blueberries.
2. Add cacao nibs and sweetener of choice.
MORNING SNACK (optional)
- 1 tbsp pumpkin seeds
LUNCH
Chicken quinoa salad
Serves 1
- 3 oz chicken, chopped
- 1/2 cup cooked quinoa
- 1/2 cup spinach
- 1/2 cup arugula
- 1/4 cup chopped cucumber
- 10 cherry tomatoes, halved
- 1 1/2 tbsp low-fat ranch dressing
- 1 oz goat cheese
Method:
1. Toss all ingredients together, mix in dressing and sprinkle cheese on top.
AFTERNOON SNACK
- 1 cup kale chips + 3 tangerines
DINNER
Radicchio burger and sweet potato mash
Serves 1
- 4 oz chicken or beef burger
- 2 radicchio leaves
- Tomato slices
- Lettuce
- Pickle
- Organic mustard and ketchup
- Sweet potato mash (see recipe below)
SATURDAY
BREAKFAST
Protein power shake
Serves 1
- 1 scoop protein powder (flavour of choice)
- 6-8 oz coconut water or almond milk
- 1/2 frozen banana
- 1 tbsp ground flax seed or chia seeds
Method:
1. Place all ingredients in a blender and blend on high until smooth.
MORNING SNACK (optional)
- Carrots, celery and 2 tbsp hummus
LUNCH
- Turkey chili (see recipe below)
Spinach salad
- 1 cup baby spinach
- Chopped veggies (carrots, celery, cucumber, tomato)
- 1/2 avocado, sliced
- 1 tbsp each of extra-virgin olive oil and lemon juice for dressing
AFTERNOON SNACK
- Apple and 1 tbsp almond butter
DINNER
“Pasta” with meat sauce
Serves 1-2
- 3-5 oz ground turkey
- Sugar-free tomato sauce
- 2-3 mushrooms, sliced
- Zucchini noodles (sliced thinly, julienne style)
- 2 tbsp olive oil, divided
Method:
1. Saute ground meat in 1 tablespoon olive oil until cooked. Add tomato sauce and mushrooms and simmer for 10 minutes.
2. While simmering, saute zucchini noodles in 1 tablespoon olive oil until softened.
3. Place zucchini noodles on a plate and top with meat sauce.
SUNDAY
BREAKFAST
Mango strawberry cottage cheese crunch
Serves 1
- 3/4 cup cottage cheese (2% fat)
- 1/3 mango
- 1/3 cup strawberries
- 1 1/2 chopped walnuts
Method:
1. Mix cottage cheese with fruit and sprinkle walnuts on top.
MORNING SNACK (optional)
- 5 Mary’s crackers with 1 tablespoon guacamole
LUNCH
Turkey and avocado sandwich
Serves 1
- 2 slices sprouted whole-grain bread
- 1/4 small avocado, sliced thin
- 3-4 slices of turkey
- Handful alfalfa sprouts
- 1 lettuce leaf
- 1 tsp Dijon mustard
Method:
1. Place sandwich ingredients on bread, and serve with mixed green salad with olive oil and lemon vinaigrette
AFTERNOON SNACK
- Orange and 10 almonds
DINNER
Easy salmon and asparagus
Serves 4
- 4 sheets 12-inch by 18-inch foil wrap
- 4 5-oz salmon fillets
- 1 pound asparagus
- 1/4 cup lemon juice
- Freshly-ground black pepper
Method:
1. Preheat oven to 450 F. Break ends off asparagus spears and divide spears into four portions.
2. Spray centre of each foil sheet with non-stick cooking spray. Place one salmon fillet in the middle of each sheet, along with a portion of asparagus.
3. Drizzle with lemon juice and add fresh ground black pepper. Bring up sides of foil and fold the top over twice. Seal the ends, leaving room for air to circulate inside the packet. Place on a cookie sheet and cook in oven for 15-18 minutes, until salmon is opaque.
RECIPES
GARLIC SWEET POTATO MASH
Serves 6
Ingredients:
- 2 lbs (4 medium) sweet potatoes, peeled and cubed into 1-inch pieces
- 1 tbsp butter
- 3 cloves garlic, crushed
- 1/2 cup 1% milk
- 2 tbsp light sour cream
- Salt and fresh cracked ground pepper, to taste
Method:
1. Place the sweet potatoes in the slow cooker and add just enough water to cover them. Add salt to the water, then cover and set the slow cooker to 4 hours on low.
2. Just before the potatoes are ready, melt the butter in a small sauté pan and sauté garlic until lightly golden.
3. Drain the potatoes in a colander and return them to the slow cooker. Pour the garlic butter over them, add milk and sour cream and mash until smooth and creamy.
4. Adjust salt and pepper to taste and keep the slow cooker set to warm until ready to eat or up to 2 hours.
HEARTY TURKEY CHILI
Serves 8 (1 cup each; freeze leftovers)
Ingredients:
- 1 cup onion
- 1/2 cup celery
- 1 large can diced tomatoes
- 1/2 cup red pepper
- 1 cup carrots
- 19-oz can red kidney beans
- 19-oz can black beans
- 12 oz ground turkey meat
- 1 tbsp chili powder
- 2 tsp minced garlic
- 1 tsp oregano
- 1 tsp basil
- 1 tbsp sugar
Method:
1. Dice onion, celery and red pepper. Peel carrots and slice. Brown the ground turkey in a pan.
2. Combine diced tomatoes, kidney beans, black beans, onion, celery, red pepper, carrots, chili powder, garlic, oregano, basil and sugar in a cooking pot.
3. Bring to a boil then reduce heat to medium simmer. Stir often.
Click here to download a printable PDF of the meal plan.
Recipes and meal plan courtesy of www.drjoey.com