Let’s face it: life is busy, and fitting weight loss into your schedule can often be difficult.

When beginning a new eating routine, I often recommend following an “auto-pilot” eating approach that consists of easy-to-make meals. In other words, for the first few weeks, keep variety to a minimum and pick a few favourite meals and…repeat! This approach takes the thinking out of eating and forces you to stick to the plan. When I lost all of my baby weight (75 whopping pounds!), I literally ate the same breakfast for over 2 months!

So, in the vein of making life a little simpler, here are a few of my “go to” 10-minute meals. Quick, easy and on plan! However, if you do want more variety, we have two 7 -day meal plans posted for you in the 2015 Cityline Weight Loss Challenge section, and more recipes and meal plans coming each and every week.

10-minute breakfast options

Apple cinnamon yogurt parfait

• ½ cup plain Greek yogurt
• 1 red or green apple, sliced
• 1 tbsp ground flaxseeds or hemp seeds
• ½ tsp of cinnamon
• 1 handful of bran buds (optional to enhance fiber and crunch!)

Add yogurt to a bowl, top with apple and flax or hemp seeds. Sprinkle cinnamon and bran buds on top and enjoy!

Blissful berry smoothie (*vegan!)

• ½ cup mixed frozen berries
• 1 cup unsweetened cashew, almond or soy milk
• 1 scoop vanilla protein powder (brown rice or soy protein powder)
• 3-4 ice cubes
• Handful of kale or spinach

Blend on high and enjoy!

Cheesy scrambled eggs

• 1-2 full eggs or 3-4 egg whites scrambled
• 1 oz. goat’s cheese
• 1 slice sprouted grain toast

Lox and cream cheese bagel

• 1 whole wheat, high fibre bagel
• 3 oz. lox
• 1 tbsp light cream cheese
• 8-10 capers

Please note: On the challenge, you are allowed 1 grain per day. If you use your grain option at breakfast, the rest of the day is grain free in the initial days of the challenge.

10-minute lunch options

Tuna avocado wrap

• 1 high fibre, whole wheat wrap
• 4 ounces white tuna
• ½ tbsp mayonnaise
• Cherry tomatoes, halves
• Celery, chopped
• ½ avocado, sliced
• Baby spinach leaves

Mix tuna with mayonnaise. Place tuna and vegetable on wrap, roll up and enjoy!

Turkey sandwich

• 4 oz honey turkey slices, gluten- and nitrate-free
• 2 pieces sprouted grain bread
• 2 tomato slices
• 1 lettuce leaf
• Mustard

Chicken Greek salad

• 3-4 oz. chicken breast, sliced
• 1 hard boiled egg, cut in half
• Cucumber, chopped
• Tomatoes, chopped
• Red onion, diced
• 6-7 olives
• 1 Tbsp feta cheese
• 1 Tbsp extra virgin olive oil + lemon juice + 1 tsp dried oregano + salt and pepper

10-minute dinner options

The bunless hummus burger

• 1 4-6 oz patty (beef, chicken, turkey or vegetarian), cooked through
• 1 tbsp. plain hummus (or sundried tomato hummus)
• Cucumber slices
• Tomato slices
• Avocado slices
• Lettuce leaves

Cook burger in a non-stick pan. On a large lettuce leaf, spread hummus and add cucumber, tomato and avocado slices. Top with burger and top with an additional lettuce leaf – enjoy!

Low carb nacholess salad

• 1 1/2 cups Iceberg lettuce, shredded
• 4-6 oz ground chicken, cooked
• 1/2 cup sliced black olives
• 1/2 cup tomatoes, chopped
• 1/4 cup green onions, chopped
• 1/4 cup low-fat mozzarella cheese, shredded

On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce. Distribute meat, olives, chopped tomatoes, green onion and any additional toppings. Sprinkle with cheese. Heat oven to 350F and broil for 3 minutes or until cheese is bubbling. Remove immediately and serve. Serve with guacamole or low-fat cottage cheese if desired.

“Pasta-less” pasta

• 1/2 cup broccoli florets
• 1/2 cup chopped cauliflower
• 1/4 cup whole grain pasta, cooked al dente
• 1/2 cup tomato sauce
• 4 oz sliced chicken breast, cooked
• 1 tbsp. Parmesan cheese

Cook pasta to al dente (undercook by 2 minutes). Stir fry or steam cut up vegetables of choice (i.e. cauliflower or broccoli). Mix pasta and vegetables together. Top with tomato sauce, sliced chicken and 1 tbsp. of Parmesan cheese and enjoy!

Please note: Grain is not allowed at night during the initial start-up phase. However, the small amount of pasta above will not fluctuate weight and lends the “feel” of pasta to this tasty dish.

Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman

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