Dr. Joey has provided Cityline.ca with a sample seven-day meal plan below, which includes easy and healthy recipes to help you stay on track.

To download Dr. Joey’s food journal, right click on the link below. Then click ‘Save as’ to save it to your computer.

Download food journal. Note: this is a large file, so it will take a few minutes to download.

 Day 1: Monday

BREAKFAST

¼ cup granola
½ cup Greek or low fat vanilla yogurt
½ cup of blueberries or ½ banana sliced thinly

A.M. SNACK -1 non-fat skim milk latte

LUNCH – Turkey & avocado sandwich

2 slices of whole grain bread
¼ small avocado, sliced thin
4 nitrate-free turkey slices
Handful of alfalfa sprouts
Leaf lettuce
1 tsp Dijon mustard

P.M. SNACK – celery sticks and baby carrots (unlimited) + 1 tbsp hummus

DINNER- Fish in foil packets with steamed vegetables

3-5 ounce fillet of your favorite fish (salmon, tuna, tilapia, etc.)
Squeeze of fresh lemon juice
Sprinkle of fresh or dried dill
Black pepper to taste

Wrap in tin foil along with sliced green onion and bake for 20 min at 450F
Meanwhile, steam as much broccoli, cauliflower, carrots, kale, or spinach as you desire and season with 1 tsp sesame oil or olive oil

Day 2: Tuesday

BREAKFAST – The “look 10 years younger” smoothie

8 ounces of unsweetened almond milk
¼ cup of frozen mixed berries
1 frozen ripe banana
1 large handful of spinach
1 tbsp of almond butter
1 tsp of matcha (green tea powder), optional
1 tsp of maple syrup

Place in blender (or magic bullet), blend on high and enjoy!

A.M. SNACK (optional) – Apple slices with 10 almonds

LUNCH – Tuna melt

4 ounces of tuna
2 pieces of sprouted grain bread
2 pieces of sliced tomato
2 ounces of shredded light mozzarella

Place tuna on bread, top with tomato slices, add cheese and bake for 2-4 minutes in toaster oven.

P.M. SNACK (recommended) 1 Kashi bar – any flavour

DINNER- Veggie or salmon burger (no bun) served with a leafy green salad.

Day 3: Wednesday

BREAKFAST – Applesauce flax microwave muffin (see recipe)

A.M. SNACK (optional) 2 pieces of Ryvita crackers with 1 tsp almond or peanut butter

LUNCH -High energy entree salad

1 cup Romaine lettuce, chopped + 1 cup spinach
1/2 small cucumber, sliced + 1 small tomato, sliced
1/2 cup alfalfa sprouts
½ cup sliced green or red onion
½ cup of raw sunflower or pumpkin seeds
4 ounces of thinly sliced firm tofu

Dressing: 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 1 tsp Dijon, 1 tsp honey

P.M. SNACK (recommended) 1 grapefruit or 1 orange with 10 almonds

DINNER- Effortless crustless quiche (see recipe)

Day 4: Thursday

BREAKFAST

Yogurt Parfait

½ cup Greek or vanilla yogurt
½ cup mixed berries
½ cup All-bran Buds or Fibre 1
Sprinkle of cinnamon

A.M. SNACK (optional) 5 Mary’s Crackers with 1 tbsp of hummus or 1 ounce of goat’s chese

Lunch – Roasted chicken and veggie packed whole wheat wrap

1 whole wheat wrap + 3oz chicken + 2 tbsp hummus + tomato + cucumber + spinach and grated carrots (add mustard if desired)

P.M. SNACK (recommended) 1 apple + small non fat latte

DINNER — Low-carb nacho salad (see recipe)

Day 5: Friday

BREAKFAST

5-minute open-faced breakfast sandwich

1 egg
1 slice ham or turkey (i.e. Maple Leaf Natural Selections)
1-ounce cheese, sliced
1 tsp salsa
½ wholegrain English muffin

Crack egg into ramekin. Top with cheese, salsa, and ham/turkey.
Cover with plastic wrap and microwave on high for 30 seconds.
Turn over onto English muffin (you may need a knife to carve it out of the ramekin) and voila!

A.M. SNACK (optional) 1 grapefruit or 2 kiwis with 10 almonds

LUNCH

3-5 ounces grilled chicken breast sliced onto
1 large Caesar salad (hold the bacon bits and cheese)
2 tbsp of low fat Caesar dressing

P.M. SNACK (recommended) ½ cup cottage cheese with pepper and chopped cucumber

DINNER – 1 cup turkey chili (see recipe) + steamed broccoli

Day 6: Saturday

BREAKFAST- scrambled eggs (4 egg whites + 1 egg) with 1 ounce of dill goat’s cheese + 1 slice of whole grain bread

A.M. SNACK (optional) – 100 gram yogurt (any flavor)

LUNCH – Thai mango rice wraps (see recipe)

P.M. SNACK – 1 Kashi bar

DINNER – 3-5 oz of cooked chicken stir fried with bell peppers, onions, handful of spinach and a touch of soya sauce. Add some freshly grated ginger for an added zing!

Day 7: Sunday

BREAKFAST- Apple cinnamon steel cut oats

4 cups water
1 cup steel cut oats
2 medium sized apples, peeled and cubed
1 tsp cinnamon
1 tbsp brown sugar
½ scoop of vanilla protein powder

Boil water and add oats. Simmer for 20 minutes, then add apples, cinnamon, sugar and ½ scoop of vanilla protein powder. Simmer for 10 minutes more, then serve.

A.M. SNACK (optional) – 1 hard-boiled egg

LUNCH – Turkey and goat’s cheese wrap
3-4 slices of nitrate free turkey slices + 1 ounce of goat’s cheese + tomatoes and lettuce

P.M. SNACK (recommended) – 15 grapes + 1 Babybel cheese

DINNER – Broccoliflower pasta (see recipe)