Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Dr. Joey Shulman makes the journey to a healthy + lean body a little easier with the third balanced meal plan for the 2017 Cityline Weight Loss Challenge!


Day 1 – Monday

Breakfast

Blueberry porridge

Serves 1

  • ½ cup steel cut oats, cooked
  • ½ cup blueberries
  • 1 tablespoon ground flax seeds
  • 1 tablespoon hemp hearts

Method: Cook oatmeal and top with blueberries. Sprinkle with flax seeds and hemp hearts.  Enjoy warm.

Morning snack (optional)

  • Carrot sticks and cherry tomatoes

Lunch

Veggie packed tofu salad

Serves 1

  • ½ cup grilled firm tofu
  • 1 teaspoon olive oil
  • 3 large handfuls of arugula
  • ½ cup broccoli, chopped
  • 2 carrots, chopped
  • 3 sundried tomatoes, chopped
  • ¼ ripe avocado, sliced
  • 1 tablespoon extra virgin olive oil
  • ½ tablespoon balsamic vinegar
  • Juice from ½ a lemon

Method: Add tofu cubes onto pan and grill with a little olive oil. Once cooked, add onto lettuce with broccoli, carrots, tomatoes, and avocado. Add olive oil, balsamic and lemon juice into small bowl and whisk together. Drizzle over salad and mix together.

Afternoon snack (recommended)

  • 100 g vanilla yogurt + ½ cup pomegranate seeds

Dinner

Cauliflower Sheppard’s pie (see recipe at end of meal plan)

**Leftovers can be used for a quick lunch or dinner the next day

  • 1 serving of Sheppard’s pie
  • Green salad with your favorite vegetables with 1 tablespoon of olive oil based dressing

Day 2 – Tuesday

Breakfast

Mango coconut smoothie

Serves 1

  • 1 scoop vanilla protein powder
  • ½ cup frozen mango
  • ½ banana
  • 1 cup unsweetened coconut milk
  • 1 tablespoon chia seeds
  • 1 cup baby spinach or kale
  • 1 teaspoon unsweetened shredded coconut (optional)

Method: Add all ingredients, except shredded coconut, into blender. Blend on high until smooth. Put into glass, top with shredded coconut if desired and enjoy.

Morning snack (optional)

  • Cucumber slices with sea salt sprinkled over top

Lunch

Tuna stuffed peppers

Serves 1

  • 1 large red pepper
  • 1 can water packed tuna
  • 1 tablespoon mayonnaise
  • ¼ cup sprouts
  • 1 tablespoon feta

Method: Cut pepper in half and gently clean the inside, removing all seeds. In a small bowl, add tuna and mayonnaise and mix together. Add prepared tuna into pepper cups and top with sprouts and feta

Afternoon snack (recommended)

  • 1 protein bar (make sure they are under 10g of sugar!)

Dinner

Low carb nacho salad

Please note: serves 2

Ingredients:

  • 1 ½ cups of Iceberg lettuce, shredded
  • 1/2 pound of ground chicken, cooked
  • ½ cup of sliced black olives
  • ½ cup of tomatoes, chopped
  • 1/4 cup of chopped green onions, chopped
  • 1 cup of low fat mozzarella cheese, shredded

Directions:

  1. On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce.
  2. Distribute meat, olives, chopped tomatoes, green onion and any additional toppings. Sprinkle with cheese.
  3. Heat oven to 350 and broil for 3 minutes or until cheese is bubbling.
  4. Remove immediately and serve.
  5. Serve with guacamole or low fat cottage cheese if desired.

Day 3 – Wednesday

Breakfast

Omelet scramble

Serves 1

  • 1 egg + ¼ cup whites
  • 1 teaspoon butter
  • ½ cup of your favorite vegetables (onion, peppers, mushrooms, etc.)
  • 1 ounce of goat cheese

Method: Cook eggs over medium heat with butter. Add veggies and cheese and cook until eggs are cooked and cheese is melted.  Enjoy!

Morning snack (optional)

  • ½ cup green grapes

Lunch

Chicken quinoa salad

Serves 1

  • 5 oz of chicken, chopped
  • ½ cup quinoa, cooked
  • ½ cup baby spinach
  • ½ cup arugula
  • ¼ cup cucumbers
  • 10 cherry tomatoes, halved
  • 1 tablespoons of extra virgin olive oil + ½ lemon squeezed + sprinkle of sea salt + 1 teaspoon oregano

Method: Toss all ingredients together, mix in dressing and toss.

Afternoon snack (recommended)

  • 1 pear + 40 pistachios

Dinner

Baked salmon

Serves 1

  • 4 oz piece of salmon
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon red onion, diced
  • 5 cherry tomatoes, diced
  • 1 teaspoon capers
  • 1 tablespoon fresh dill
  • ½ lemon
  • Sprinkle of sea salt

Method: Preheat oven to 350 F. Lay salmon on baking sheet and coat top with olive oil. Add onion, tomatoes, and capers on top. Sprinkle with dill and sea salt and then squeeze fresh lemon juice on top. Place prepared salmon into oven for 12-15 minutes, depending on thickness.

Day 4 – Thursday

Breakfast

Muffin in a minute

Serves 1

  • 1 tablespoon ground flax seeds or flax meal
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 tablespoon apple sauce
  • 1 egg
  • ¼ cup berries
  • 1 tablespoon natural nut butter (almond, peanut, cashew, etc.)

Method:  Place the ingredients (except the nut butter) into a mug and stir. Put mug into microwave for 60 seconds. Allow to cool and flip mug over (or eat out of mug with spoon). Cut in half if desired and spread nut butter onto both sides and enjoy!

Morning snack (optional)

  • Vegetable sticks + 1 tablespoon hummus

Lunch

Cobb salad

Serves 1

  • 2 hard boiled eggs
  • 2 cups of romaine lettuce
  • ½ cup tomatoes, diced
  • ½ cup cucumbers, diced
  • ¼ avocado, cubed
  • 1 tablespoon goat cheese
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon white whine vinegar
  • Sprinkle of sea salt and pepper

Method: Slice hard-boiled eggs. Add lettuce and all vegetables into serving bowl and add egg slices on top. Sprinkle goat cheese. In a small bowl, add olive oil, mustard, vinegar and salt and pepper. Whisk together and drizzle onto salad. Enjoy!

Afternoon snack (recommended)

  • 100g 1% cottage cheese + ¼ cup pineapple chunks

Dinner

Greek chicken

Serves 1

  • 4 oz chicken breast
  • ½ tablespoon olive oil
  • 1 tablespoon dried oregano
  • 1 tablespoon black olives
  • Juice of ½ lemon
  • ½ cup Brussels sprouts, washed well and cut in half
  • ½ tablespoon olive oil

Method: Preheat oven to 350 F. Lay chicken on baking sheet and drizzle olive oil and oregano on top. Add black olives and squeeze lemon. On same pan, add Brussels sprouts and coat with olive oil. Put pan in oven for 15 minutes, or until chicken is cooked through and no longer pink. To crisp up Brussels sprouts, you may want to cook slightly longer than chicken.

Day 5 – Friday

Breakfast

Breakfast Burrito

Serves 1

  • ¼ cup red peppers and onion, chopped
  • ¼ cup baby spinach
  • ¼ cup black beans
  • 1 teaspoon olive oil
  • 2 egg white + 1 egg
  • Sea salt, ground pepper and paprika, to taste
  • 1 whole wheat, high fiber wrap
  • 1 tablespoon guacamole
  • 1 teaspoon salsa
  • 1 tablespoon grated cheese

Method: Sauté the veggies and beans in 1 tsp olive oil until onion is softened. Add eggs into small bowl and whisk together. In separate small pan, add egg mixture and season with salt, pepper and paprika. Scramble gently until egg is fully cooked. Transfer egg and veggies to center of wrap. Top with guacamole, salsa and cheese. Wrap up and enjoy.

**Tip: Wrap your burrito in tin foil for an easy and delicious on the go breakfast. This recipe can also be a delicious lunch! If you would like to enjoy this recipe for dinner, replace whole wheat wrap with lettuce wrap.

Morning snack (optional)

  • Orange slices

Lunch

  • Turkey lettuce wraps

Serves 1

  • 4 oz ground turkey
  • 2-3 Boston lettuce leaves
  • ¼ avocado, cubed
  • ½ cup vegetables (peppers, onions), diced

Method: Cook turkey over medium heat until cooked through and no longer pink. Once cooked, add into lettuce wraps and top with avocado and cut up vegetables. Wrap up and enjoy.

Afternoon snack (recommended)

  • Celery sticks with 1 tablespoon natural peanut butter

Dinner

Rainbow trout wrapped in parchment paper packets

Serves 1

  • 1 tablespoon olive oil, divided
  • 1 piece of rainbow trout, boned
  • ½ cup tomatoes, diced
  • 1 garlic clove, minced
  • ½ teaspoon olive oil
  • Sprinkle of sea salt and pepper
  • 1 sprigs of fresh thyme
  • 1 tablespoon fresh parsley
  • Lemon wedge

Method: Preheat oven to 450 F. Cut a piece of parchment paper into a large square and coat with ½ tablespoon olive oil. Lay fish in center of sheet. In a bowl, combine the tomatoes, garlic, ½ teaspoon olive oil and salt and pepper. Spoon onto trout ad place sprigs of thyme on top. Drizzle with remaining ½ teaspoon olive oil. Making sure that the trout is in the middle of each square.  Fold edges together tightly to make a packet. Place on a baking sheet and bake for 10 to 15 minutes. Gently remove the fish from the packet and pour the juices over. Sprinkle with parsley and squeeze lemon on top.

Day 6 – Saturday

Breakfast

Banana Walnut Smoothie

Serves 1

  • 1 scoop of vanilla protein powder
  • ¼ cup crushed walnuts
  • ½ frozen banana, peeled
  • 1 tablespoon ground flax seed
  • 1 cup unsweetened almond milk
  • 1 cup kale (can use fresh or frozen kale)

Method: Add all ingredients into blender and blend on high until smooth. You can reserve a few crushed walnuts to sprinkle on top after blending for a bit of crunch.

Morning snack (optional)

  • ½ cup watermelon

Lunch

Chicken fingers **can be made the day/night before and put in freezer

Serves 1

  • 1 chicken breast, cut into chicken finger sized pieces
  • ¼ cup spelt or whole wheat bread crumbs
  • 1 tablespoon parmesan cheese, grated
  • 1 teaspoon garlic powder
  • ¼ teaspoon sea salt or hebamere
  • 1 egg

Method:  Combine breadcrumbs, grated Parmesan, garlic powder and salt. Stir until incorporated. In a separate bowl beat egg until combined. Dip chicken fingers one by one into the egg mixture and then roll in the breadcrumb mixture. Place breaded fingers on a baking sheet lined with parchment paper. Bake 350 F for 20 minutes, turning halfway through. Cook until no longer pink and chicken fingers are crispy. This is a great dinner for your kids as well!

Afternoon snack (recommended)

  • 6 Mary’s crackers + 1 tablespoon cashew butter or sun butter

Dinner

Beef burgers in lettuce wraps with sweet potato fries

Serves 1

  • 1 small sweet potato, washed well and cut into fries
  • ½ tablespoon olive oil
  • 1 teaspoon paprika
  • 1 beef burger patty (can be purchased at grocery store or butcher)
  • ½ tablespoon oil (avocado, grape seed, coconut)
  • 1 large lettuce leaf
  • 1 teaspoon mustard
  • 1 teaspoon ketchup
  • 2 pickles, cut lengthwise
  • Tomato slices

Method: Preheat oven to 350 F. In small bowl, add cut sweet potatoes, olive oil and paprika and mix together. Add onto baking sheet and cook for 20-25 minutes, until starting to get crispy. While sweet potato fries are cooking, add small amount of oil to pan and bring to medium heat. Cook burger until cooked through, about 5 minutes per side. Place cooked burger in lettuce wrap and top with mustard, ketchup, pickles and tomato slices. Serve with sweet potato fries and option side salad.

Day 7 – Sunday

Breakfast

Shakshuka

Serves 1

  • 4 tomatoes, peeled and cut in quarters
  • 2 garlic cloves
  • ½ teaspoon paprika
  • 1 teaspoon tomato paste
  • 1 tablespoon extra virgin olive oil
  • 2 eggs
  • 1 tablespoon goat cheese
  • 1 tablespoon fresh parsley
  • Sea salt and pepper to taste

Method: Place the tomatoes, garlic, paprika, tomato paste, and olive oil in a small saucepan. Bring to a simmer and cook, uncovered, over low heat until thick, for about 30 minutes, stirring occasionally. Ladle the tomato sauce into a greased pan. Bring to a simmer and break the eggs over the tomatoes. Gently break the yolks with a fork. Add parsley and goat’s cheese on top. Cover and continue to cook for about 3 to 4 minutes, until the eggs are set. Enjoy hot!

Please note: Great for a weekend meal when you have more time!

Morning snack (optional)

  • 1 apple, sliced with cinnamon sprinkled on top

Lunch

Sprouted grain Caesar salad wrap

Serves 1

  • 1 high fiber wrap
  • ½ cup of romaine lettuce, chopped
  • 4 ounces of grilled chicken, sliced in strips
  • 1 strip of turkey bacon, cooked
  • 1 handful of alfalfa sprouts
  • 1 tbsp of low fat Caesar salad dressing

Method: Lay wrap and add lettuce to center. Add cooked chicken, cooked turkey bacon and alfalfa sprouts and drizzle dressing on top. Roll up and enjoy!

Afternoon snack (recommended)

  • 10 cashews + 3 tangerines

Dinner

Pan-fried tilapia

Serves 1

  • 5 oz tilapia
  • 1 teaspoon butter
  • 1 teaspoon lemon juice
  • 1 cup of steamed broccoli
  • 1 teaspoon olive oil

Method: Sauté fish in butter until cooked (about 3-4 minutes on each side). Once cooked, top with some freshly squeezed olive oil. Drizzle olive oil onto steamed broccoli and serve on the side.

Recipes:

Cauliflower shepherd’s pie

Click here for a printable PDF version.

 

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