Day 1:
Breakfast:
Chocolate-strawberry smoothie
- ½ cup frozen strawberries
- 1 scoop chocolate protein powder
- ½ cup water
- ½ cup unsweetened almond milk
- 1 tbsp chia seeds
- cinnamon to taste
Blend on high and enjoy.
Morning snack:
Cucumbers and carrot sticks
Lunch:
Chicken quinoa salad
- 3 oz of chicken, chopped
- ½ cup cooked quinoa
- ½ cup spinach
- ½ cup arugula
- ¼ cup cucumbers
- 10 cherry tomatoes, sliced in half
- 1.5 tbsp. of low fat ranch dressing
- 1 oz of goat cheese
Toss all ingredients together, mix in dressing and sprinkle cheese on top.
Afternoon snack:
½ cup grapes + 20 pistachios
Dinner:
Tuna radicchio boats
- 1 can of tuna, packed in water and low sodium
- 2 tbsp celery, finely chopped
- 1 tbsp green onions, finely chopped
- 2 tbsp finely chopped cooked artichoke
- 1 tbsp low-fat mayo
- radicchio, 2 halves
- alfalfa sprouts
Mix all ingredients, except radicchio leaves and alfalfa sprouts until smooth. Place mixture in both leaves, top with sprouts, salt and pepper and serve.
Day 2:
Breakfast:
½ cup cottage cheese + 1 piece of sprouted grain toast
Morning snack:
1 apple + 10 almonds
Lunch:
1 cup of lentil soup
1 piece of bread with 1 Laughing Cow cheese + small tomato salad
Afternoon snack:
Celery sticks, cucumbers and 1 laughing cow cheese
Dinner:
Good Night Smoothie
- 1 scoop of vanilla protein powder
- ½ cup of blueberries
- 1 tbsp of natural peanut butter
- 1 cup unsweetened almond milk
- 1 cup spinach
- ½ cup ice
Blend on high and enjoy.
Day 3:
Breakfast:
Morning snack:
½ cup of berries + 20 pistachios
Lunch:
Faux bean burrito
- 1 med whole wheat wrap
- ½ cup refried black beans
- ½ tsp ground cumin
- ½ tsp dried oregano
- 3 dashes of hot sauce (to taste)
- Chopped lettuce, tomato, cucumbers, green onions
- ¼ avocado
- 1-2 tbsp. of salsa
- 1 oz of goat’s cheese
Snack:
100g Greek yogurt
Dinner:
4 oz baked chicken + cauliflower mash
Day 4
Breakfast:
Yogurt parfait smoothie
- ½ cup plain Greek yogurt
- ½ cup water
- ½ cup frozen raspberries
- 1 tbsp ground flax seeds
- ½ tsp cinnamon
- ½ tsp nutmeg
Blend on high and enjoy!
Morning snack:
1 small applesauce, unsweetened
Lunch:
Sprouted grain Caesar salad wrap
- 4 oz grilled chicken, sliced in strips
- ½ cup romaine lettuce, chopped
- 1 handful alfalfa sprouts
- 1 tbsp of low-fat Caesar salad dressing
Toss lettuce with dressing. Add lettuce, chicken and alfalfa sprouts sprouted grain wrap. Roll up and enjoy!
Afternoon snack:
1 pear + 6 walnut halves
Dinner:
Veggie Omelet + 1 cup tomato soup
Day 5:
Breakfast:
Blissful berry parfait
- ½ cup of Greek yogurt
- ½ cup of blueberries
- 1 tbsp of goji berries
- 1 tbsp ground chia seeds
- cinnamon
Morning snack:
Celery sticks + 1 tbsp of almond butter
Lunch:
Chicken and vegetable sandwich + free weight loss soup
- 2 pieces of Stonemill bread
- 3 oz of organic sliced chicken
- ¼ avocado
- 2 Laughing Cow cheese
- Tomato, lettuce, alfalfa sprouts
- Mustard
Afternoon snack:
Baked kale chips + 1 tbsp pumpkin seeds
Dinner:
Roasted potatoes and rainbow trout
1 small roasted sweet potato, cubed
4 oz baked rainbow trout with lemon slices
Day 6:
Breakfast:
Banana vanilla French toast
- 1 piece Stonemill bread
- 1 egg
- ¼ cup egg whites
- ½ tsp vanilla extract
- 1 banana, cut up
- cinnamon
Morning snack:
1 Light BabyBel
Lunch:
Chickpea salad
- ½ cup cooked chickpeas
- 1 cup of spinach and arugula mixture
- 1 small tomato, chopped
- ¼ cup of cucumbers, chopped
- 1tbsp sliced almonds
- 1 tbsp low fat ranch dressing
Mix all ingredients together and enjoy
Afternoon snack:
5 Mary’s crackers + hummus
Dinner:
Steak salad
- 4 oz cooked steak, sliced into thin strips
- 1 ½ cups of mixed leafy greens
- ½ onion, sliced
- ½ cup of cooked yellow beans,
- 1 tbsp of balsamic vinaigrette
Mix all vegetables and toss in olive oil and balsamic vinegar, add steak strips and enjoy.
Day 7:
Breakfast:
Over-easy eggs + sweet potatoes home fries
- 2 eggs, cooked over easy
- 1 tbsp of olive oil
- ½ small onion, sliced
- ½ cup spinach
- 1 small sweet potato, cubed and sautéed w onions and spinach
In a small skillet sauté 1 tsp of oil and onions, add sweet potatoes. When almost cooked stir in spinach. In a separate skillet cook eggs over-easy and enjoy.
Morning snack:
Skinny vanilla latté
Lunch:
Baked salmon with creamy arugula salad
- 4 oz salmon fillet
- 1 tbsp of olive oil
- ½ lemon, thinly sliced and placed on salmon– bake for 20 min at 350F
- 1 cup of arugula leaves
- 1 sliced small tomato
- ½ cup cucumbers, sliced
- ½ red pepper, chopped
- 1 tbsp of low-fat ranch or Caesar dressing
Afternoon snack:
½ cup of strawberries + 2 tbsp of sunflower seeds
Dinner:
Recipes
Dr. Joey’s free weight loss soup
Click here to download printable PDF of the meal plan.
Recipes and meal plan courtesy of www.drjoey.com