Here we go again! The Cityline Weight Loss Challenge is officially in gear and it’s time to plan for success. In order to start on the right foot, I’ve outlined a few simple meal-planning tips that can be used at work or at home. Once you get into the groove of shopping and prepping your food properly, this approach shouldn’t take much more time or be costly.

Tips

Make a grocery list. Below you will find a list of food to buy that will make weight loss easy and grab-and-go. I certainly don’t want you to be running to the grocery store every day, so it’s always a good idea to double up on some staples (e.g. yogurt, fruits, vegetables).

In the beginning, keep it simple. Weight loss doesn’t have to be gourmet. (It can be, but most of us simply don’t have the time for that). In the beginning, it’s best to keep meals simple and repetitive. For example, if you find eating a yogurt parfait delicious and easy in the morning, you can eat the same meal for breakfast as many times as you like! Variety is not necessary for weight loss. It’s only necessary if you are feeling “food bored.” I firmly believe being a creature of habit helps in the first few weeks on my program.

From the grocery store to the counter. Whether you grocery shop on the weekend or in the evening, when you bring your groceries home, prepare them (chop, clean, boil, freeze, etc.) before putting them away. For example, wash your berries, make a batch of quinoa or oatmeal or put some nuts in grab-and-go containers. By doing so, you’ll make the rest of your week much easier when you have less time.

Examine your containers. We all want to be environmentally-friendly and organized, so you have to have the right containers to pack lunch or snacks properly. When beginning the challenge, I want you to examine your Tupperware and grab-and-go containers. It’s important to organize them (Yes, that’s right: match the lids with the bottoms!), and make sure you have a variety of sizes. While you’re at it, this is also a good time to take a good look at your food cupboards, fridge and freezer for a big ol’ cleaning. Any foods that may sabotage your success or have expired should be cleaned out. Like a beautiful and organized closet, your fridge and cupboards should reflect the way you want to feel.

Double batch it. Hands up if you like time-saving steps! When making dinner, feel free to double-batch so you have an instant lunch option the next day. Alternatively, if you’re making soups, stews or chilis (stay tuned for recipes), double the batch to freeze for future, last-minute dinners or quick meals.

Basics to buy

On your next visit to the grocery store, here are a few things to put on your list.

• Vegetables (e.g., peppers, zucchini, spinach, kale, arugula, broccoli, cauliflower, eggplant, cucumber, tomatoes, carrots)
• Lemons
• Avocado
• Organic or Omega-3 eggs
• 2% plain yogurt or Greek yogurt
• 1% or 2% cottage cheese
• Unsweetened almond, cashew or soy milk (great for smoothies!)
• Hummus
• Low-fat cheese or goat’s cheese
• Berries (e.g. blueberries, strawberries, raspberries—frozen or fresh)
• Apples
• Natural nut butters (peanut, almond or cashew)
• High-fibre wraps
• Coconut or spinach wraps (found at most health food stores)
• Sprouted-grain bread
• Nuts (pistachios, almonds, cashews, etc.)
• Healthy bars such as Simply or Kashi
• Nitrate-free turkey or chicken slices
• Chicken breast and/or rotisserie chicken
• Ground meat
• Fresh herbs (dill, oregano, basil etc.)
• Salmon fillets to freeze (or your fish of choice)
• Frozen fruit of choice
• Salsa

What to keep in your cupboards

Keeping the right staples in your cupboard makes it easier to prepare recipes without having to run out to pick up last-minute items. Here are a few great staples.

• Beans and legumes (e.g. chickpeas, split peas, lentils)
• Low-sodium chicken or vegetable stock (Imagine or Pacific are great brands.)
• Canned tuna or salmon (in water)
• Quinoa
• Steel-cut oats
• Healthy flours (e.g. coconut, whole wheat, spelt)
• Flax seeds and/or chia seeds
• Good quality oils (extra-virgin olive oil, sesame oil, coconut oil, etc.)
• Pasta (whole wheat, spelt, quinoa, kamut, etc.)
• Brown rice
• Tomato sauce
• Tomato paste
• Spices (oregano, basil, chili flakes, turmeric, cumin, sea salt etc.)
• Natural honey
• Unsweetened apple sauce
• Protein powder (I am a fan of sprouted-grain protein)

Courtesy of Dr. Joey Shulman
drjoey.com