Over the years, Dr. Joey has released meticulously crafted meal plans to optimize your weight loss journey. We’ve compiled them all in this document for your convenience. You can download the PDF directly or open the original article. Enjoy!
7-Day Meal Plan #1
2018: Article OR Download
2017: Article OR Download
2016: Article OR Download
2015: Article OR Download
2014: Article OR Download
7-Day Meal Plan #2
2018: Article OR Download
2017: Article OR Download
2016: Article OR Download
2015: Article OR Download
7-Day Meal Plan #3
2018: Article OR Download
2017: Article OR Download
2016: Article OR Download
7-Day Meal Plan #4
2017: Article OR Download
2016: Article OR Download
Additional specialized meal plans:
Dr. Joey’s 7-Day Gluten-Free Meal Plan
Dr. Joey’s 7-Day Vegetarian Meal Plan
Additional suggestions for meal options
Breakfast
Toast with natural peanut butter
Protein smoothie
Scrambled eggs (or egg substitute) with cheese
A poached egg on whole grain bread
Yogurt with fruit and nuts
Protein powder mixed into slow cooking oatmeal
Snacks
Yogurt
Apple, apple sauce, peach, pear, plum, berries
Hummus (chickpea dip) with carrots (2 tbsp. of hummus maximum)
Protein smoothie.
1 ounce of low fat cheese with carrots and celery
10 nuts (almonds or walnuts) or 1/2 handful of pumpkin or sunflower seeds.
Lunch
Turkey slices with veggies and cheese in a sandwich or wrap
Vegetarian pepperoni sandwich
Chicken, salmon or tuna salad
Cottage cheese and fruit.
Spinach salad with chicken and mandarin oranges
Sliced chicken breast over garden medley salad
Dinner
Baked or grilled fish (salmon, tuna, tilapia, sole, cod, haddock, halibut etc.)
Turkey, chicken or veggie burger (i.e. President’s choice blue menu)
Stir-fried tofu or chicken with veggies
BBQ chicken breast
Salmon patties
Chicken, lean beef, turkey or soy meat chili