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:

Muffin in a Mug

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:

Basil veggie pasta 

Recipes

Microwave muffin

Cauliflower mash

Dr. Joey’s free weight loss soup

Basil veggie pasta

Click here to download printable PDF of the meal plan. 

Recipes and meal plan courtesy of www.drjoey.com