I hope you enjoy the first Cityline weight loss meal plan. Remember, you don’t have to follow the meal plans exactly. If you find a meal you enjoy, feel free to repeat! I’m a firm believer in being a creature of habit when beginning any new dietary change. (When I was trying to lose my baby weight, I literally ate the same breakfast for over 2 months!)

With that said, there will be plenty of variety to appeal to all palates—vegetarian, gluten-free, dairy-free, meat-based and more. Enjoy!

MONDAY

BREAKFAST

Apple cinnamon pancakes
Serves 1

• 2 tbsp ground flax meal
• 2 eggs
• 1/2 apple, grated
• 1/2 tsp cinnamon
• Coconut oil

Method:

Combine ingredients in small bowl to form a batter. Heat pan to medium heat and add mixture. Cook and enjoy warm.

MORNING SNACK (optional)

• 1 apple

LUNCH

Tuna melt

• 1 can white tuna (in water)
• 1 tsp mayonnaise
• 2 slices sprouted-grain bread
• Tomato slices
• 1 slice low-fat cheddar cheese

Method:

Combine tuna and mayonnaise, and put on sprouted bread. Top with tomato slices and cheese and bake at 350 F, until cheese begins to bubble and melt.

AFTERNOON SNACK (recommended)

• Small vanilla Greek yogurt with 10 walnuts

DINNER

Zucchini arugula pesto noodles
Serves 1

• 1-2 zucchinis
• 1 tbsp extra-virgin olive oil
• 1 large handful arugula
• 1 tbsp pesto
• 1 tbsp pine nuts

Method:

Make zucchini noodles using a spiralizer or vegetable peeler. Coat pan with olive oil and cook zucchini noodles and arugula gently for about 2-3 minutes. Combine zucchini noodles, arugula, pesto and toasted pine nuts. Top with 4 ounces of chicken, fish, tofu or roasted chickpeas for extra protein.

TUESDAY

BREAKFAST

Strawberry banana smoothie

• 1/2 cup Greek yogurt or 1 scoop protein powder
• 1/2 banana, fresh or frozen
• 1/2 cup strawberries
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds or ground flax seeds
• 3 ice cubes

Method:

Blend on high and enjoy!

MORNING SNACK (optional)

• Hard boiled egg and cucumber slices

LUNCH

Zesty black bean burrito
Serves 1

• 1 high-fibre or whole-wheat wrap
• 1/2 cup black beans, rinsed
• Shredded lettuce
• Diced tomatoes
• 1 tbsp feta cheese
• Sprinkle of chili powder and cumin

Method:

Lay wrap flat and add all ingredients. Wrap and enjoy!

AFTERNOON SNACK (recommended)

• Celery sticks and 1 tbsp almond butter

DINNER

• Crispy chicken fingers (recipe below)
• 1 cup cauliflower mash (recipe below)

WEDNESDAY

BREAKFAST

Mini tomato and basil quiche

• 2 eggs
• Fresh basil leaves, torn
• 2 small sundried tomatoes, cut into small pieces
• 1 oz goat cheese, crumbled

Method:

Add eggs to small bowl and whisk. Add basil, sundried tomatoes and goat cheese, and pour into two muffin tin cups (greased with coconut oil beforehand). Cook at 350 F for 15-20 minutes.

Note: This recipe can be made in advance and enjoyed for breakfast the following day. I make a dozen of these at a time and freeze some for future use.

MORNING SNACK (optional)

• 1 orange or grapefruit

LUNCH

Crunchy salmon wrap
Serves 1

• 1 whole-wheat wrap
• 1 can salmon (4-6 oz)
• 1 tbsp low-fat mayonnaise
• 1 tbsp celery, chopped
• Tomatoes and cucumber, chopped

Method:

Add salmon to a small bowl and mix with mayonnaise. Lay wrap flat and add all ingredients. Wrap and enjoy!

AFTERNOON SNACK (recommended)

• 2 tbsp roasted pumpkin seeds and 1 green apple

DINNER

• Chicken Bolognese with spaghetti squash (See recipe below.)

THURSDAY

BREAKFAST

Warming blueberry oatmeal

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/2 cup blueberries
• 2 tbsp hemp seeds

Method:

Combine rolled oats and almond milk, and microwave for 3 minutes. Stir in blueberries and flax seed.

MORNING SNACK (optional)

• 1/2 cup raspberries and 6 walnut halves

LUNCH

Tomato soup with roasted chickpeas

• 1 cup low-sodium tomato soup
• 1/2 cup roasted chickpeas as topping

Method for roasting chickpeas:

Preheat oven to 350F. Drain and rinse a can of chickpeas and dry well with paper towel. Place chickpeas in large bowl, add 1/2 tablespoon olive oil, and season with oregano if desired. Bake for 50 minutes or until crunchy.

AFTERNOON SNACK (recommended)

• 30 unsalted pistachios

DINNER

Steak lettuce wraps
Serves 1

• 1 tbsp extra virgin olive oil
• 1 tsp cumin
• 1 garlic glove, minced
• 3 oz steak strips
• 1 cup green peppers, sliced
• 1/2 cup onion, sliced
• 2 large leaves lettuce
• 1 tbsp salsa

Method:

In a skillet, saute olive oil, cumin and garlic for 1-2 minutes. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 6-8 minutes. Place mixture in lettuce wraps and top with salsa. Enjoy!

FRIDAY

BREAKFAST

Berry yogurt parfait

• 1/2 cup plain Greek yogurt (1% or 2%)
• 1/2 cup fresh raspberries
• 6 walnut halves, crushed
• Drizzle of honey

MORNING SNACK (optional)

• 1/4 cup all bran buds and 1/2 cup almond milk

LUNCH

Open-faced egg salad sandwich

• 2 hard-boiled eggs
• 1 tbsp mayonnaise
• 1 slice sprouted-grain bread
• Tomato and cucumber slices

Method:

Mash hard-boiled eggs and mayonnaise together and place on bread. Top with tomato and cucumbers and sprinkle with sea salt and pepper.

AFTERNOON SNACK (recommended)

• 6 whole-grain crackers (e.g. Mary’s crackers) and 1 wedge of light Laughing Cow cheese

DINNER

Creamy peanut butter smoothie

• 1 scoop of chocolate protein powder
• 1/2 banana
• 1 tbsp natural peanut butter
• 1 tbsp ground flax seeds
• 1 cup unsweetened almond milk
• 3 ice cubes

Method:

Blend all ingredients and enjoy!

SATURDAY

BREAKFAST

Avocado toast

• 1 slice sprouted-grain bread
• Hard-boiled egg
• 1/4 avocado
• 1 tsp extra-virgin olive oil

Method:

Slice hard-boiled egg and avocado over piece of toast and drizzle with olive oil

MORNING SNACK (optional)

• 1/2 cup red grapes

LUNCH

Protein-packed chef salad
Serves 1

• 1/4 head romaine lettuce
• 1/2 tomato, sliced, or a handful of cherry tomatoes
• 3 slices of nitrate-free turkey or chicken slices, torn into bite-sized pieces
• 1/4 sliced red onion
• 1 tbsp goat cheese or feta cheese
• 1 tbsp extra-virgin olive oil
• 1 tsp balsamic vinegar
• Salt and pepper to taste

Method:

Add all produce to bowl. Sprinkle with cheese. In a small bowl, whisk olive oil, balsamic vinegar, salt and pepper and drizzle on salad.

AFTERNOON SNACK (recommended)

• 1 pear and 10 almonds

DINNER

Dill salmon
Serves 1

• Extra-virgin olive oil
• 1 salmon fillet
• Fresh dill
• Sea salt

Method:

Drizzle olive oil over salmon and sprinkle with dill and sea salt. Bake for 20 minutes at 350 F or until salmon flakes with a fork.

SUNDAY

BREAKFAST

Cheesy scrambled eggs

• 1 whole-wheat English muffin
• 1-2 eggs
• 1 oz low-fat mozzarella cheese
• 1 tbsp guacamole on the side
• 1/2 cup fresh berries on the side

Method:

Whisk 2 eggs together in bowl. Heat a skillet over medium heat and melt 1 tablespoon of butter. Pour egg mixture into pan and add salt and pepper if desired. Reduce heat to low-medium heat and let the eggs set prior to scrambling. Add cheese and stir with wooden spoon until cooked through. Enjoy with English muffin and fresh berries.

MORNING SNACK (optional)

• Apple slices with cinnamon sprinkled on top

LUNCH

Red lentil soup

• 1 cup lentil soup (recipe below)
• Side salad or cut veggie sticks

AFTERNOON SNACK (recommended)

• 1 Karmaffin (nutrient-dense muffin)

DINNER

Chicken chopped salad

• 4 oz grilled chicken breast, cubed
• Small handful of cherry tomatoes, halved
• 1/4 avocado, cubed
• Romaine lettuce, chopped

Dressing:

• 1 tbsp olive oil
• 1/2 tbsp balsamic vinegar
• Sea salt

RECIPES

Cauliflower Mash

CRISPY CHICKEN FINGERS
Serves 4

Ingredients:

• 1 cup whole-wheat Italian seasoned bread crumbs
• 1 cup freshly-grated Parmesan cheese
• 1 tbsp garlic powder
• 1 tsp Herbamare salt substitute or sea salt
• 2 egg whites
• 4 boneless, skinless chicken breasts cut into chicken fingers

Method:

Preheat oven to 400 F.

In medium bowl, combine breadcrumbs, Parmesan cheese, garlic powder and salt. Mix well.

In a separate bowl, beat egg whites and dip chicken fingers one by one into the mixture. Follow that by rolling the chicken fingers in the breadcrumb mixture. Place breaded chicken on a lined baking sheet and bake for 15 minutes, turning halfway through.

CHICKEN BOLOGNESE WITH SPAGHETTI SQUASH
Serves 5 (freeze leftovers)

Ingredients:

• 1 medium spaghetti squash, halved
• 1 1/2 lb ground chicken
• 2 garlic cloves, minced
• 1 onion, diced
• 1 green pepper, diced
• 2 carrots, peeled and cut
• 1 jar tomato sauce (avoid using one with added sugars)
• 1 tbsp oregano
• 1 tsp chili powder (optional)
• Dash Tabasco sauce

Method:

Spaghetti squash:

Place cut side down. Bake at 350 F for 45 minutes.

Turn squash and bake until skin is tender (about 5 minutes).

Once cooked, run fork over inside of squash to release strands.

Sauce:

Add ground chicken to a pan on medium heat and cook halfway. Add garlic and onions and cook for 5 minutes. Add peppers and carrots and cook for another 2-3 minutes or until meat is no longer pink and vegetables are tender.

Add tomato sauce and seasonings, increase heat to high and bring to a boil. Lower to a simmer, allowing to cook for another 30 minutes, uncovered.

Serve over prepared spaghetti squash.

RED LENTIL SOUP
Serves 6 (freeze leftovers)

Ingredients:

• 1 cup red lentils, rinsed and drained
• 1 tbsp olive oil
• 1 onion, chopped
• 1 garlic clove, minced
• 1/2 tsp ground ginger
• 1/2 tsp paprika
• 1/2 tsp turmeric
• Pinch red pepper flakes
• 3 cups vegetable or chicken broth
• 1 can diced tomatoes
• 2 medium carrots
• 1 can chickpeas, drained and rinsed
• 1/2 cup chopped basil

Method:

Heat olive oil in large pot, add onions and garlic, and saute for 2 minutes.

Add spices, lentils, broth, tomatoes and carrots, and bring to a boil. Reduce heat to medium-low and simmer for 40 minutes, uncovered.

Stir in chickpeas and simmer for another 10 minutes.

Click here to download a printable PDF of the meal plan.

Recipes and meal plan courtesy of www.drjoey.com