Here are the 10 steps you need to keep in mind when following Dr. Joey’s weight loss plan!

1. Eat 3 meals and 1-2 snacks per day. Morning snack is optional and can be skipped. Your 3-4pm snack is mandatory.

2. Every meal, consume 3-5 ounces of protein. The palm of your hand without fingers or a thumb is equivalent to 3 ounces of protein. If you are hungry – do not hesitate to eat a full 5 ounces of protein.

3. Enjoy 1 grain per day. Your grain option can be enjoyed at breakfast, lunch or afternoon snack – dinnertime is grain-free (i.e. no rice, pasta, bread or potatoes). See below for portion sizes and grain options.

4. Do not be scared of fat! Please eat 3-4 fat selections per day.

5. Fruits are allowed and should be enjoyed on the program. In the first few weeks of the program – 2 fruits per day are recommended. Ideal fruits are berries (all kinds) and apples.

6. All vegetables are free with the exception of white potatoes, parsnips and corn. Squash and a small sweet potato are allowed 2x per week. Enjoy all other vegetables in unlimited quantities.

7. 1-2 ounces of low fat cheese or goat’s cheese is permitted per day (i.e. on top of salad, in omelet, with an apple). 1 ounce = the size of your thumb.

8. Drink a minimum of 2 liters of water per day and 1-2 cups of green tea per day. Green tea contains EGCG that has a metabolic boosting effect.

9. Watch your alcohol intake. A maximum of 2 drinks per week are allowed.

10. Dinner should consist of protein, vegetables and 1 fat. Once dinner is finished, if you are feeling hungry or cravings – turn to your free foods (see list below).

Your perfect day on the Cityline Weight Loss Challenge

Breakfast (7-8am)

• 1 servings of fruit (1/2 carton of blueberries)
• 1 protein option (i.e. 1 scoop of protein powder, ½ cup cottage cheese or yogurt, 2 eggs)
• Sprinkle your fat (i.e. 1 Tbsp. of ground flaxseeds or flaxseed oil)

 Snack (10am)

• Vegetables (sweet red peppers sliced, baby carrots, cucumber etc.)
• 8-10 nuts (walnuts or almonds) – maximum per day
• 100 gram yogurt
• 1 ounce of cheese and sliced apples

Lunch (12 – 1pm)

• 1 serving of grain (1 slice of Stonemill bread – open faced sandwich)
• 1 selection of protein (3-6 ounces of tuna, salmon, chicken, turkey)
• 1 fruit or vegetable servings

Snack (3- 4pm)

See above for suggestions

• 1 ounce of cheese and sliced apples

Dinner (6-7 pm)

• 1 protein serving (3-6 ounces)
• 2 servings of vegetables
• Sprinkle your fat (i.e. 1-2 tsp. of olive oil)

No eating after 7pm!

• 2 liters of water per day + 2 green tea

Portion sizes

Protein:
• 4 ounces of chicken or fish= 28 grams of protein
• 4 ounces of lean beef = 28 grams of protein – 1x week maximum!
• 2 large eggs = 14 grams of protein
• ½ cup of cottage cheese = 15 grams of protein
• 1 cup of yogurt = 11-12 grams of protein
• 1 scoop of protein powder = approximately 15 grams of protein
• 1/2 cup of tofu = 20 grams of protein
• ½ cup of low sodium beans

Grains:
• 2 pieces of whole grain or sprouted grain bread
• ½ cup of brown rice or quinoa (cooked)
• 1 wrap (i.e. whole wheat or whole grain)
• 3 pieces of Ryvita crackers
• ½ cup of cooked whole grain or spelt pasta – please cook el dente (undercook by 1-2 minutes for a firmer pasta. This lowers the glycemic index of the pasta).

Fruits:
• 1 apple, pear, plum, peach or grapefruit
• ½ banana (= 1 fruit)
• orange or 3 tangerines
• blueberries, raspberries, strawberries, blackberries (1/2 cup)
• ½ cup of watermelon, cantaloupe or honeydew
• 1 pomegranate

Fats:
• 1 tbsp. of olive oil
• 1 tbsp. of flaxseed oil or 1 tbsp. of ground flaxseeds
• 1 tbsp. of salad dressing (low fat dairy or oil based)
• 1 tbsp. of low fat mayonnaise
• ¼ of an avocado
• 2 tbsp. of sesame seeds, sunflower seeds or pumpkin seeds
• 1 teaspoon of butter
• 1 tablespoon of natural nut butter (almond, peanut, cashew)
• 10 almonds or cashews
• 25 pistachios
• 6 walnuts
• 6-7 olives

 FREE foods or beverages on the program are:

•Water
•Herbal teas
•Vegetables – All vegetables are allowed with the exception of white potatoes, sweet potatoes, parsnips, squash and corn. Ideal vegetable choices for extra snacking are green leafy and water dense vegetables such as cucumbers, celery and broccoli
•Chicken and vegetable broth
•Pickles (2)
•2-3 Skinnychews for cravings and after-dinner eating