Ready to get started on the 2014 Weight Loss Challenge with Dr. Joey Shulman? To help you stay on track, diet-wise, here’s Dr. Joey’s first 7-day meal plan, full of delicious breakfasts, lunches, dinners and snacks!
Monday
Breakfast
Egg white omelette
- 3-4 egg whites
- Chopped red peppers, onions and tomatoes
- 1 oz. of goat’s cheese (optional)
**Apple slices on the side if desired
Morning snack (optional)
1 tbsp garlic hummus
Carrot and celery sticks
Lunch
Tuna wrap
- 1 high-fiber wrap
- 1 can of light tuna, drained
- ½ Tbsp low fat mayonnaise
- Sprouts, diced cucumber, and sliced tomatoes
Afternoon snack (recommended)
Large plum
6 walnuts
Dinner
Turkey burgers (see recipe at end of meal plan)
Baked broccoli
- 1 head of broccoli
- 1 Tbsp of extra virgin olive oil
Coat broccoli with olive oil and bake for 30 minutes at 350 F (flip half way through to prevent burning).
Tuesday
Breakfast
Banana strawberry smoothie
- ¼ banana + ¼ cup frozen strawberries
- 1-2 scoops of protein powder
- ½ Tbsp natural peanut butter or nut butter (optional – gives creamy texture )
- Handful of kale
- 1 Tbsp chia seeds or ground flax seeds
- Sprinkle of cinnamon
- ½ cup almond milk
- Water + ice (if desired, to change consistency and texture)
Morning snack (optional)
½ cup grapes
Lunch
Easy chicken chopped salad
- 4 oz. white chicken breast, cut into cubes
- ¼ avocado, diced
- Diced cucumbers, red peppers, and tomatoes
- ½ Tbsp extra virgin olive oil
- ½ freshly squeezed lemon
- Salt and pepper to taste
Afternoon snack (recommended)
Protein bar
Dinner
Salmon patties (see recipe at end of meal plan)
Steamed green beans
Side salad with extra virgin olive oil and balsamic vinaigrette
- 1 cup baby spinach leaves
- Chopped veggies of choice
- Olive oil + balsamic dressing
Wednesday
Breakfast
Steel cut oats
- ½ cup cooked steel cut oats
- 1 scoop protein powder or 2 Tbsp hemp hearts
- ½ cup fresh strawberries and blueberries
- ½ tsp coconut sugar (optional)
Morning snack (optional)
Apple slices
1 Tbsp natural peanut butter
Lunch
Chickpea salad (recipe serves 4)
- 1 can chickpeas
- 6 oz. jar of artichoke hearts
- 6 scallions, sliced
- 6 basil leaves, cut
- Bunch of Italian parsley
- Small bunch of chives
- 1 pint of 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
Afternoon snack (recommended)
Homemade trail mix
- 6 unsalted almonds, 6 unsalted cashews, 1 Tbsp sunflower seeds, 1 Tbsp pumpkin seeds, 1 Tbsp raisins or cranberries
Dinner
Chicken or turkey lettuce wraps (see recipe at end of meal plan)
Thursday
Breakfast
2 poached eggs
1 slice of sprouted grain toast with ¼ avocado cut into thin slices
½ cup cubed watermelon
Morning snack (optional)
Baby carrots
Lunch
Kale Caesar salad with chicken
- 3 oz white chicken breast, sliced
- 2 cups of kale
- 1/4 cup whole wheat croutons (optional)
- 1/2 oz. grated parmesan cheese
- 1 Tbsp Caesar dressing
Tomato soup (see recipe at end of meal plan)
Afternoon snack (recommended)
Orange + 20 unsalted pistachios
Dinner
Turkey burgers (see recipe at end of meal plan)
Cauliflower mash
- 1 head cauliflower
- ¼ onion
- 1-2 garlic gloves
- 1 tsp butter
- 1 Tbsp extra virgin olive oil
- Sea salt and pepper to taste
Directions:
Steam cauliflower, onion and garlic for 10 minutes
Place in food processor and add butter, olive oil, salt and pepper
Friday
Breakfast
Peanut butter and “jelly” yogurt
- ½ cup Greek yogurt (original flavour)
- ½ cup fresh strawberries, thinly sliced
- 1 Tbsp natural peanut butter
- 1 Tbsp Hemp Hearts
Morning snack (optional)
Kale chips
- 1 bunch of kale, torn into pieces
- 1 Tbsp extra virgin olive oil
Directions:
Evenly coat kale with olive oil and sprinkle with sea salt or salt alternative.
Bake at 350 F for about 30 minutes (flip half way and check every 10 minutes)
Lunch
Turkey sandwich
- 2 slices of sprouted grain bread
- 4 oz. nitrate-free turkey slices
- Lettuce, tomato slices
- ½ avocado, sliced
- Thinly sliced apples
- ½ Tbsp light mayonnaise (optional)
Afternoon snack (recommended)
1-2 light laughing cow wedges
Veggie sticks for dipping
Dinner
Lentil soup (see recipe at end of meal plan)
Side salad
- 1 cup baby spinach leaves
- Chopped veggies of choice
- Olive oil + balsamic dressing
Saturday
Breakfast
Tropical smoothie
- 1-2 scoops of protein powder
- ½ cup mango
- ½ tsp cocoa powder
- ½ cup unsweetened almond milk
- Handful of baby spinach leaves
- 1 Tbsp ground flax seeds or chia seeds
Morning snack (optional)
½ cup fresh raspberries
Lunch
Black bean, quinoa and avocado salad
- ½ cup cooked quinoa
- ¼ cup black beans
- ¼ avocado, cubed
- Cherry tomatoes, halved
- Diced cucumbers
Dressing:
- 1 Tbsp olive oil + freshly squeezed lemon + sea salt + pepper
Afternoon snack (recommended)
Sliced tomatoes sprinkled with 1 oz. feta cheese and drizzle with extra virgin olive oil
Dinner
1-2-3-stir fry
- #1 (protein) – Choose between 4 oz. of chicken or tofu
- #2 (veggies) – Bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots
- #3 (dressing) – ½ cup low sodium teriyaki sauce or soy sauce
Directions: Add veggies into wok or skillet and cook until onions are translucent. Add protein in with cooked veggies and then add sauce.
Sunday
Breakfast
Peach chia pudding
- 1 cup unsweetened almond milk
- 1 peach, cut into chunks
- 2 Tbsp chia seeds
- Drizzle of honey
Directions:
Combine almond milk, chia seeds, and peach chunks – mix well and put into Tupperware.
Refrigerate overnight. Enjoy in the morning.
Morning snack (optional)
½ cup steamed edamame
Lunch
Rice paper wraps
- 2 rice paper wraps
- Sliced shrimp, chicken or tofu
- Thinly sliced red peppers, mango, cucumbers, carrots and lettuce
- Cilantro to taste
Directions: Prepare all ingredients. Soak rice paper wrap in warm water, add ingredients, and wrap immediately. Cut into halves.
Afternoon snack (recommended)
Crackers and 1 light Babybel
Dinner
BBQ salmon
- Prepare with freshly squeezed lemon juice, sea salt and pepper to taste
- BBQ until cooked through
Side salad with olive oil and balsamic vinaigrette
- 1 cup baby spinach leaves
- Chopped veggies of choice
- Olive oil + balsamic dressing
Additional suggestions for meal options
Breakfast
Toast with natural peanut butter
Protein smoothie
Scrambled eggs (or egg substitute) with cheese
A poached egg on whole grain bread
Yogurt with fruit and nuts
Protein powder mixed into slow cooking oatmeal
Snacks
Yogurt
Apple, apple sauce, peach, pear, plum, berries
Hummus (chickpea dip) with carrots (2 tbsp. of hummus maximum)
Protein smoothie.
1 ounce of low fat cheese with carrots and celery
10 nuts (almonds or walnuts) or 1/2 handful of pumpkin or sunflower seeds.
Lunch
Turkey slices with veggies and cheese in a sandwich or wrap
Vegetarian pepperoni sandwich
Chicken, salmon or tuna salad
Cottage cheese and fruit.
Spinach salad with chicken and mandarin oranges
Sliced chicken breast over garden medley salad
Dinner
Baked or grilled fish (salmon, tuna, tilapia, sole, cod, haddock, halibut etc.)
Turkey, chicken or veggie burger (i.e. President’s choice blue menu)
Stir-fried tofu or chicken with veggies
BBQ chicken breast
Salmon patties
Chicken, lean beef, turkey or soy meat chili
RECIPES
Salmon Patties
Ingredients:
- 1 Tbsp extra virgin olive oil
- ½ cup onion, diced
- 2 garlic cloves, crushed
- ½ cup celery, diced
- 1 zucchini grated and squeezed dry
- 1 ½ cups sweet potato peeled, roughly chopped and steamed til tender
- 1/3 cup fresh basil, chopped
- 1/3 cup fresh mint, chopped
- 1/3 cup fresh parsley, chopped
- ¼ cup fresh cilantro, chopped
- 2 eggs
- Can of salmon
- ½ cup whole wheat flour (optional)
- 2 Tbsp extra olive oil to cook (optional)
Directions:
- Saute onion, garlic and celery in the oil for about one minute.
- Add the zucchini, steamed sweet potato, basil, mint, parsley and cilantro and mash.
- Mix in the eggs and salmon.
- Roll the mixture into small balls. Flatten slightly and dust with the flour (this is optional).
- Cook over a medium flame until golden on both sides.
Chicken lettuce wraps
Ingredients:
- 1 lbs lean ground turkey or chicken
- 2 garlic cloves, crushed
- 1 tsp fresh cilantro, chopped
- 1 tsp cumin
- 1 tsp chili flakes
- 1 tsp paprika
- 1/2 tsp dried oregano
- 1 tsp sea salt
- 1/2 onion, minced
- 2 Tbsp red pepper, chopped
- 3/4 cup water
- 4 oz can tomato sauce
- 8 large Boston lettuce leaves
Directions:
- Brown turkey in a large skillet.
- Once cooked, add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
- Wash and dry the lettuce. Add mixture and add toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole, salsa, etc.
Tomato Soup (makes 6 servings)
Ingredients:
- 2 cups of low sodium chicken broth or vegetable broth
- 1 Tbsp whole wheat flour
- 1/2 Tbsp butter
- ½ cup onions, diced
- ½ cup celery, diced
- 2 cans crushed tomatoes
- Salt and pepper to taste
- 1 oz. goat’s cheese (optional)
- 2 Tbsp fresh basil leaves, torn
Directions:
- Sauté onion and celery in melted butter
- Add flour and stir for about one minute
- Slowly pour in broth and whisk until blended
- In separate pot, add tomatoes and add above ingredients in
- Add salt and pepper
- Once cooled, puree in blender
- Reheat and top with goat’s cheese and basil
Turkey Burger
Ingredients:
- 2 lb ground turkey (you can use ground chicken as alternative)
- 1 small onion, diced finely
- 1 red pepper, diced finely
- 1 green pepper, diced finely
- 2 cloves garlic, crushed
- 1-2 Tbsp extra virgin olive oil
- ½ cup whole wheat bread crumbs
- Salt and pepper to taste
Directions:
1) Preheat oven to 350 F
2) Saute onion in oil on medium heat for 5 minutes or until translucent
3) Add red and green peppers and garlic for 3-5 minutes until softened
4) Pour mixture in the raw ground turkey (or chicken)
5) Add salt and pepper and bread crumbs. Mix well.
6) Form into burger patties and place on cookie sheet
7) Bake at 350 for 20 minutes (turn after 10 minutes) or you can BBQ
Lentil Soup
Ingredients:
- 2 Tbsp extra virgin olive oil
- 2 garlic cloves
- ½ cup carrots, chopped
- ½ cup celery, chopped
- ½ cup onion, chopped
- 4 cups vegetable or chicken broth (low sodium)
- 1 large can diced tomatoes, with juice
- 2 cups lentils
Directions:
- In a large pot, add oil and cook carrots and celery and cook until translucent
- Add broth, tomatoes and lentils
- Cook about 40 minutes, until tender. Add water as needed.