I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #4, filled with delicious meals, recipes and snacks.

It’s not too late to join in. Click here for our start-up package and join the Cityline Weight Loss Challenge Facebook group.

MONDAY

BREAKFAST

Strawberry “cream” overnight oats

• 1/2 cup dry steel-cut oats
• 1/4 cup almond milk
• 3/4 cup plain Greek yogurt
• 1/2 cup sliced strawberries

Method:

Mix together. Put in a small container with a lid. Store in the refrigerator overnight with the lid on. The next morning, stir and add a sprinkle of cinnamon and hemp hearts (if desired) and enjoy!

MORNING SNACK (optional)

• Carrot and celery sticks with 2 tablespoons hummus

LUNCH

Tuna and pepper salad with cranberries
Serves 1

• 1 can tuna (low sodium, packed in water)
• 1 tbsp Greek yogurt or mayonnaise
• 1/4 cup diced red and yellow peppers
• 4 cherry tomatoes, diced
• 1/4 cup chopped celery
• 1 cup arugula
• 2 tbsp dried cranberries

Method:

Mix yogurt or mayonnaise with tuna. Add peppers and celery to tuna. Add tuna mix on a bed of arugula and top with cranberries. Dress with balsamic vinaigrette if desired.

AFTERNOON SNACK (recommended)

• 2 pieces of light Laughing Cow cheese and 1 apple, sliced

DINNER

• Lemon parsley chicken breast with spinach salad (See recipe below.)

TUESDAY

BREAKFAST

Key lime pie yogurt
Serves 1

• 1/2 cup 2% Greek yogurt, plain
• 1/4 cup of Key lime yogurt (e.g. Chobani)
• 1/2 cup blueberries
• 8 walnuts

Method:

Mix plain and flavored yogurt together. Top with blueberries and walnuts and enjoy.

MORNING SNACK (optional)

• 1 small serving of unsweetened applesauce

LUNCH

Mighty green quinoa salad (vegetarian)
Serves 1

• 1 cup baby kale
• 1 cup spinach
• 1/2 cup quinoa (cooked)
• Cucumbers, chopped
• Tomatoes, chopped
• 1/4 avocado
• 1 tbsp olive oil, balsamic and juice of half a lemon (dressing)
• 2 tbsp of hemp hearts (sprinkled on top of salad for protein)
• 1 tbsp of goat’s cheese

AFTERNOON SNACK (recommended)

• Pear and 1 tablespoon almond butter

DINNER

• Chicken and Brussels sprout stir-fry (See recipe below.)

WEDNESDAY

BREAKFAST

Cottage cheese, raspberry and cinnamon parfait
Serves 1

• 1/2 cup cottage cheese (or Greek or coconut yogurt)
• 10 almonds
• 1/2 cup raspberries
• Drizzle of raw honey
• Sprinkle of cinnamon

Method:

Top cottage cheese with almonds and raspberries. Add honey and cinnamon and enjoy.

MORNING SNACK (optional)

• Sliced red peppers

LUNCH

Chicken and avocado sandwich

• 1/2 avocado, mashed
• 1 can of salmon, drained
• 1/2 tbsp lemon juice
• 1 slice tomato
• 1 lettuce leaf
• 2 slices sprouted-grain bread

Method:

Mix lemon juice into mashed avocados and fold in salmon. Place lettuce, tomato and avocado-salmon mixture between two slices of bread and enjoy!

AFTERNOON SNACK (recommended)

• 10 almonds and 1 small yogurt

DINNER

• Asparagus, tomato and feta frittata (See recipe below.)

THURSDAY

BREAKFAST

Sweet banana oat smoothie
Serves 1

• 1/2 ripe banana
• 1 tbsp rolled oats
• 1 tbsp ground flaxseed or chia seeds
• 1 date
• 1 teaspoon almond butter
• 1/2 cup Greek yogurt (or coconut yogurt for dairy-free)
• 1 tsp cinnamon
• Pinch of nutmeg
• 1/2 cup unsweetened almond milk
• Ice cubes

Method:

Blend on high speed for 30 seconds-1 minute and enjoy!

MORNING SNACK (optional)

• Baby carrots and 2 tablespoons of low-fat ranch dip.

LUNCH

Smoked salmon and cream cheese wrap with capers and arugula

• 1 small whole-wheat or sprouted-grain wrap
• 4 oz smoked salmon
• 1-2 tbsp low-fat cream cheese
• 1 tbsp capers
• 1 handful arugula

Method:

Place smoked salmon and cream cheese in wrap and top with arugula and capers. Roll and enjoy!

AFTERNOON SNACK (recommended)

• 1 apple with 1 tablespoon of natural nut butter

DINNER

Skinny burger and fries

• 1 turkey, beef, chicken, salmon or tofu burger
• 2 leaves bib lettuce
• 1 slice tomato
• 1 slice onion
• Add condiment of choice
• 1 small sweet potato
• Olive oil

Method:

Cook burger and top bib lettuce with condiments of choice. Coat sweet potato wedges with olive oil, paprika, salt and pepper to taste. Bake at 350 F until crispy (approximately 25-30 minutes).

FRIDAY

BREAKFAST

Sprouted toast with nut butter

• 1-2 slices of sprouted grain bread
• 1 tbsp almond, cashew or natural peanut butter
• 1/2 banana, sliced on top of toast
• 2 tbsp hemp hearts, sprinkled over top

MORNING SNACK (optional)

• Skinny vanilla latte

LUNCH

Mandarin crunchy chicken salad
Serves 1

• 4 oz chicken breast
• Spinach
• Arugula
• Tomato, chopped
• Cucumbers, chopped
• 1 tbsp feta cheese
• t tsp of sunflower seeds
• 1/4 cup mandarin oranges
• 1 tbsp balsamic vinaigrette

AFTERNOON SNACK (recommended)

• Peach and 2 tablespoons of sunflower seeds

DINNER

• Rainbow trout baked in foil with tomatoes, garlic and thyme (See recipe below.)

SATURDAY

BREAKFAST

Chia pudding to go
Serves 1

• 6 ounces almond milk
• 2 tbsp chia seeds
• 1/2 mashed banana
• 1 tsp vanilla
• Shredded coconut
• 1/2 cup blueberries

Method:

Combine almond milk, chia seeds and banana in a glass container and refrigerate overnight. In the morning, add vanilla, coconut and blueberries and enjoy.

MORNING SNACK (optional)

• Baby carrots

LUNCH

Energy boosting tofu salad
Serves 1

• 1/2 cup broccoli, chopped
• 2 carrots, chopped
• 3 sundried tomatoes, chopped
• Small roasted sweet potato, chopped
• 1/4 ripe avocado, sliced
• 3 large handfuls of arugula
• Balsamic vinegar
• Juice of half a lemon
• 1/2 cup grilled tofu

Method:

Combine all vegetables in a bowl. Dress with balsamic vinegar and lemon juice and top with tofu.

AFTERNOON SNACK (recommended)

• 6 walnuts and 1 small container unsweetened applesauce

DINNER

Mexican fiesta salad

• 4 oz ground turkey
• 1 1/2 tsp taco seasoning
• 3 cups shredded romaine lettuce
• 1/4 cup black beans (optional)
• 1/2 cup diced tomatoes
• 1/4 cup yellow corn niblets
• 1 tbsp crumbled feta cheese
• 5 blue corn chips with flax (e.g. Neal Brothers), crumbled

Method:

Brown turkey in a pan over medium-high heat, and stir in taco seasoning. Toss turkey with remaining ingredients.

SUNDAY

BREAKFAST

Blueberry pancakes
Serves 1

• 1/4 cup fresh blueberries
• 2 eggs
• 2 tbsp ground flax meal
• 1/2 tsp cinnamon
• Coconut oil

Method:

1. In a small mixing bowl, combine eggs and flax to form a batter. Add blueberries and cinnamon.
2. Melt coconut oil in a pan over medium heat and wipe excess with paper towel (or use canola or olive oil). Pour batter into pan to form pancakes. The recipe should make 1-2 pancakes depending on size.
3. Cook until edges start to set, and then flip and cook through.

MORNING SNACK (optional)

• 1 piece of Babybel cheese

LUNCH

Turkey and hummus sandwich
Serves 1

• 3-4 oz sliced turkey breast (nitrate-free)
• 2 slices bread (e.g. Stonemill Bakehouse)
• 1 tbsp hummus
• 1/4 avocado, sliced
• Lettuce
• Tomato

Method:

Spread hummus on bread. Add turkey, avocado, lettuce and tomato and enjoy.

AFTERNOON SNACK (recommended)

Apple and 1 tablespoon almond butter

DINNER

Zucchini Pad Thai (See recipe below.)

RECIPES

Lemon Parsley Chicken Breast

Crunchy Brussels Sprouts and Chicken Stir-fry

Asparagus, Tomato and Feta Frittata

Rainbow Trout Baked in Foil with Tomatoes, Garlic and Thyme

Zucchini Pad Thai

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

Recipes and meal plan courtesy of www.drjoey.com