I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #3, filled with delicious meals, recipes and snacks. Our three winners are getting fantastic results on the plan and are feeling great.
Here are their weight loss results in just 6 weeks!
- Jackie: down 11.5 pounds
- Safia: down 12.5 pounds
- Jen: down 16.5 pounds
It’s not too late to join in. If you’re just joining us, click here for your start-up package and join the Cityline Weight Loss Challenge Facebook group.
MONDAY
BREAKFAST
Loaded veggie egg-white omelette
Serves 1
- 1/2 cup egg whites
- 1/2 cup of cut up broccoli, peppers, onions, zucchini (or vegetables of your choice)
- 1 tbsp low fat shredded cheese
- 1 tsp butter or coconut oil
Method:
Melt butter over medium heat and add egg whites. When eggs are cooked halfway, add vegetables and cheese and cook until eggs are no longer transparent.
MORNING SNACK (optional)
- 1 green apple
LUNCH
Grilled chicken sandwich with tomato soup
Serves 1
- 2 slices of sprouted grain bread
- 4 slices of grilled chicken
- 1/4 cup sprouts
- Tomato slices and lettuce
- 1 tsp mustard
- 1 cup low-sodium tomato soup
Method:
Add chicken, sprouts, tomato, lettuce and mustard on top of sprouted bread. Warm up a bowl of tomato soup and enjoy.
AFTERNOON SNACK (recommended)
- 6 whole grain crackers with 1 tablespoon of cashew or almond butter
DINNER
Asian-infused tuna steak
Serves 1
- 5 oz tuna steak
- 1 teaspoon sesame seeds
- Drizzle of sesame oil
Method:
Place sesame seeds into bowl and coat tuna steak with it. Heat a drizzle of sesame oil over medium heat and place tuna steaks on pan. Sear on each side for about 20 seconds. (It will not cook through). Cut into strips before serving.
TUESDAY
BREAKFAST
Banana crunch yogurt parfait
Serves 1
- 1/2 cup plain Greek yogurt (2%)
- 1/2 banana, sliced
- 1/4 cup bran buds
- 1 tablespoon ground flax seeds
Method:
Add yogurt into bowl and top with remaining ingredients.
MORNING SNACK (optional)
- 10 almonds
LUNCH
Veggie lover’s wrap
Serves 1
- 1 whole-wheat wrap
- 2 tbsp hummus
- 1 tbsp hemp hearts
- 1/4 cup sprouts, cucumbers, tomatoes
- 6 olives, sliced
Method:
Spread hummus on wrap and sprinkle with hemp hearts. Add vegetables and olives, wrap and enjoy!
AFTERNOON SNACK (recommended)
- 1 orange with 1 piece of Babybel cheese
DINNER
Coconut shrimp stir-fry
Serves 1
- 1/2 tbsp coconut oil
- 1/4 lb shrimp
- 1 large garlic clove, minced
- 1/4 teaspoon hot chili sauce
- 1/2 head bok choy, trimmed
- 1 cup diced red peppers, snow peas, sprouts
- 1/4 cup unsweetened coconut milk
- 1 tbsp unsweetened coconut flakes
Method:
Heat coconut oil in large skillet or wok. Add shrimp, garlic and hot sauce and saute for about 5 minutes. Then add bok choy, peppers, snow peas, and sprouts and saute for another 5-7 minutes. Add coconut milk and saute for an additional 2-3 minutes. Sprinkle with coconut flakes and serve warm.
WEDNESDAY
BREAKFAST
Easy overnight oats
Serves 1
- 1/3 cup slow cooking oats
- 1 tbsp chia seeds
- 3/4 cup unsweetened almond or coconut milk
- 1/2 tsp vanilla extract
- 1/2 cup berries
- 2 tbsp hemp hearts
- Sprinkle of cinnamon
Method:
Mix the oats, chia seeds, milk and vanilla in an airtight container. Place in refrigerator overnight. In the morning, top mixture with berries, hemp hearts and sprinkle with cinnamon. Serve cold.
MORNING SNACK (optional)
- 1 tbsp sunflower seeds
LUNCH
Kale salad with tuna
Serves 1
- 1 can of tuna packed in water
- 1/2 tbsp low-fat mayonnaise
- 2 cups baby kale leaves
- 1 cup shredded carrots, cherry tomatoes, and diced cucumber
- 1/2 tbsp extra-virgin olive oil
- 1/2 tbsp balsamic vinegar
- Sprinkle of sea salt
Method:
Drain tuna from the can and mix with mayonnaise. Add kale and vegetables into a bowl and top with prepared tuna. Drizzle with olive oil and vinegar and mix well.
AFTERNOON SNACK (recommended)
- Small container of cottage cheese and 1/2 cup blueberries
DINNER
- 1 serving of Comforting shepherd’s pie (see recipe below)
- Side of green salad with 1 tablespoon of olive-oil-based dressing
THURSDAY
BREAKFAST
Good morning mocha smoothie
Serves 1
- 1 scoop chocolate protein powder (or unflavoured protein powder with 1 tablespoon unsweetened cocoa powder)
- 1/2 banana, frozen
- 3/4 cup unsweetened almond milk
- 1 tbsp ground flax seeds
- 1/2 cup coffee, cooled
- 3-4 ice cubes
Method:
- Add all ingredients into blend, and blend for 30 seconds or until well combined with a smooth texture.
MORNING SNACK (optional)
- 1 small container of unsweetened applesauce
LUNCH
- 1 cup Hearty chicken chili (recipe below), with 1/4 avocado, cubed, as topping
AFTERNOON SNACK (recommended)
- 1 protein bar (e.g. Simply or Kashi bar or Bounce ball)
DINNER
Arugula and egg salad
- 2 hard-boiled eggs, cut in half
- 2 cups baby arugula
- 1/4 cup yellow peppers, diced
- 1/4 cup of cucumber, diced
- Small handful grape tomatoes
- 1 tbsp goat’s cheese
Dressing
- 1 tbsp extra-virgin olive oil
- 1 teaspoon Dijon mustard
- Juice of half a lemon
- Sprinkle of sea salt
Method:
Peel and rinse hard-boiled eggs. Add baby arugula to bowl and top with peppers, cucumber, tomatoes, goat’s cheese and eggs. Drizzle with dressing and enjoy.
FRIDAY
BREAKFAST
Blueberry cottage cheese parfait
Serves 1
- 1/2 cup 1% cottage cheese
- 1/2 cup blueberries
- 1 tbsp hemp hearts
Method:
Add cottage cheese to bowl and sprinkle with berries and hemp hearts.
MORNING SNACK (optional)
- 1 hard-boiled egg
LUNCH
Smoked salmon and avocado delight
Serves 1
- 1 slice sprouted-grain bread
- 1 tbsp light cream cheese
- 4 oz smoked salmon
- 1/4 of an avocado, sliced thinly
- Cucumber and tomato slices
Method:
Spread cream cheese on toast, and add smoked salmon, avocado and vegetable slices on top. Sprinkle with salt and pepper if desired.
AFTERNOON SNACK (recommended)
- Celery sticks and 1 tablespoon almond butter
DINNER
Chicken with mini sweet potatoes
Serves 1
- 1 chicken breast
- 1 tbsp extra-virgin olive oil
- 1/2 tsp Italian seasoning
- 1 small sweet potato
Method:
1. Preheat oven to 350 F. Line pan with parchment paper and place chicken on top. Use 1/2 tablespoon olive oil to coat the chicken and sprinkle Italian seasoning overtop.
2. Wash sweet potato and cut into 1-inch cubes. Coat with 1/2 tablespoon olive oil and put in oven along with chicken for about 20 minutes. If you prefer sweet potatoes crispy, leave in a little longer. (However remove chicken once cooked through.)
SATURDAY
BREAKFAST
Chocolaty chia seed pudding
Serves 1
- 2 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 1/2 scoop vegan protein powder
- 1 tbsp unsweetened cocoa powder (if protein powder isn’t chocolate)
- 1/2 cup berries
Method:
Blend all ingredients together and transfer to an airtight container. Refrigerate overnight. Before eating in the morning, sprinkle with berries and enjoy chilled.
MORNING SNACK (optional)
- 1/2 cup green grapes and 6 walnuts
LUNCH
Individual pizzas
Serves 1
- 1 whole-wheat wrap
- 1/3 cup tomato sauce
- 1/4 cup of your favourite pizza toppings (e.g. onion, green peppers, diced tomatoes, mushrooms, etc.)
- 3 oz shredded chicken (e.g. rotisserie chicken)
- 1 tbsp shredded, low-fat mozzarella cheese
Method:
Preheat oven or toaster oven to 350 F. Lay wrap on counter and spread with tomato sauce. Sprinkle with diced vegetables and add the shredded chicken. Sprinkle with cheese and cook in oven until cheese begins to bubble.
AFTERNOON SNACK (recommended)
- 1/2 cup steamed edamame in shell
DINNER
- 1 cup Faux pasta with meatsauce (recipe below) on a bed of zucchini noodles
SUNDAY
BREAKFAST
Good ol’ fashioned eggs-and-bacon breakfast
Serves 1
- 2 eggs
- 1 teaspoon butter
- 2 slices of turkey bacon
- 1 slice of sprouted-grain bread
- 1/2 cup fruit
Method:
1. Melt butter (only use about 1/2 teaspoon) over medium heat, and cook eggs your favourite way (scrambled, over easy, poached, etc.)
2. While eggs are cooking, spray another pan with a little coconut oil and add turkey bacon. Cook until nice and crispy.
3. Toast your sprouted-grain bread and spread with remaining 1/2 teaspoon butter.
4. Plate your eggs with your cooked bacon, toast and fruit. Enjoy!
MORNING SNACK (optional)
- Cucumber and pepper slices
LUNCH
Burrito bowl
Serves 1
- 2 cups lettuce, shredded
- 1/4 cup tomatoes, diced
- 1 tbsp onion, diced
- 1/2 cup black beans
- 1/4 avocado, diced
- 1 tbsp fresh cilantro
- 1 tbsp cheddar cheese, shredded
- 1 tbsp extra-virgin olive oil
- 1 lime
- Sprinkle of chili powder and cumin
Method:
Add shredded lettuce to bowl and top with tomatoes, onions, beans, avocado, cilantro and cheese. For the dressing, mix oil, lime and spices in small bowl and drizzle on top of burrito bowl.
AFTERNOON SNACK (recommended)
- 2 clementines and 1 small yogurt
DINNER
Oven-roasted salmon with roasted broccoli and cauliflower
Serves 1
- 5 oz salmon fillet
- 1 sprig of rosemary
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 tbsp extra-virgin olive oil
Method:
Preheat oven to 350 F. Coat salmon with small amount of olive oil and add sprig of rosemary. In separate pan, add broccoli and cauliflower and coat with remaining olive oil. Add salmon and vegetables in oven for 20 minutes (depending on thickness of fish).
RECIPES
FAUX PASTA AND MEAT SAUCE
Serves 4
Ingredients:
- 2 lbs ground lean red meat
- 2 garlic cloves, minced
- 1 jar tomato sauce (I love Rao’s)
- Fresh basil leaves
- 3 zucchinis
Method:
1. Cook meat in skillet over medium heat until cooked through (no longer pink). Once cooked, add garlic cloves, tomato sauce, and fresh basil leaves and bring to a boil. Reduce heat and cook uncovered for 30 minutes.
2. Make zucchini noodles with spiralizer and saute in separate pan for 2-3 minutes with a little olive oil until warm and beginning to soften.
3. Add meat sauce to noodles and enjoy warm.
Click here to download a printable PDF of the meal plan.
Recipes and meal plan courtesy of www.drjoey.com