Are you following along with the Cityline Weight Loss Challenge? We hope you’re doing well with it! To give you a bit more variety, here’s the latest 7-day meal plan from Dr. Joey!
Day 1 – Monday
Breakfast
½ cup of plain Greek yogurt
½ cup of blueberries or ½ banana sliced thinly
6 crushed walnut halves
Morning snack (optional)
1 non-fat skim milk latte
Lunch
Turkey & avocado sandwich
- 2 slices sprouted grain bread
- ¼ small avocado, sliced thin
- 3-4 slices turkey slices, nitrate free
- Handful of alfalfa sprouts
- Leaf lettuce
- 1 tsp Dijon mustard
Served with mixed green salad with drizzle of olive oil + lemon vinaigrette
Afternoon snack (recommended)
½ cup grapes + 1 Tbsp almond butter
Dinner
Fish in foil packets with steamed vegetables
- 3-5 ounce fillet of your favorite fish (salmon, tuna, tilapia, etc.)
- Squeeze of fresh lemon juice
- Sprinkle of fresh or dried dill
- Black pepper to taste
Wrap in tin foil along with sliced green onion and bake for 20 min at 450 F.
Meanwhile, steam as much broccoli, cauliflower, carrots, kale, or spinach as you desire and season with 1 Tbsp sesame oil or extra virgin olive oil.
Day 2 – Tuesday
Breakfast
Make-your-own breakfast burrito
- High fiber, whole grain wrap
- 2 egg whites + 1 egg, beaten
- Pinch cumin and black pepper
- Chopped green or red peppers, onion, and spinach
Sauté the veggies in 1 Tbsp extra virgin olive oil until onion is softened.
Add egg mixture and season with cumin and pepper.
Scramble gently until egg is fully cooked.
Transfer to center of wrap, top with 1 tsp salsa and/or 1 ounce grated cheese if desired.
Wrap’n’roll it up and enjoy!
Tip: Wrap your burrito in tin foil if you’re taking it to go. Also suitable for lunch.
Morning snack
Apple slices with sprinkle of cinnamon + 10 almonds
Lunch
Pesto salmon dip with crudités
- 1 can wild Atlantic salmon (tuna, sardines or a combination of each works too!)
- 1 Tbsp basil pesto
- Squeeze fresh lemon and pinch black pepper
- Mix thoroughly and eat with celery, carrot, bell pepper and/or cucumber sticks
Afternoon snack
Celery sticks with 1 Tbsp natural peanut butter
Dinner
Chicken burger served with a leafy green salad.
Day 3 – Wednesday
Breakfast
Banana walnut smoothie – Source of omega-3s!
- ¼ cup walnuts
- 1 cup skim milk or unsweetened almond milk
- 1/2 frozen banana, unpeeled
- 1 Tbsp flax seed oil or ground flax seeds
- 1-2 scoops of protein powder
Tip: Pulse the nuts and fruit before adding the liquid
Morning snack (optional)
½ cup cottage cheese + sprinkle of granola
Lunch
High energy entreé salad
- 1 cup Romaine lettuce, chopped + 1 cup spinach
- 1/2 small cucumber, sliced + 1 small tomato, sliced
- 1/2 cup alfalfa sprouts
- ½ cup sliced green or red onion
- ½ cup of raw sunflower or pumpkin seeds
- 4 ounces of thinly sliced firm tofu
Dressing: 1/2 Tbsp extra virgin olive oil, 1/2 Tbsp fresh lemon juice, 1 tsp Dijon, 1 tsp honey
Afternoon snack (recommended)
1 grapefruit or 1 orange with hard boiled egg
Dinner
Effortless crustless quiche (see recipe at end of meal plan)
Day 4 – Thursday
Breakfast
Yogurt parfait
- ½ cup Greek yogurt
- ½ cup mixed berries
- 1 Tbsp chia seeds or ground flax seeds
- Sprinkle of cinnamon
Morning snack (optional)
5-10 Mary’s Crackers with 2 tbsp of hummus
Lunch
“Better with age” carrot and cabbage slaw
Make the night before! See end of meal plan for recipe.
Afternoon snack (recommended)
1 apple with 1 oz of low fat cheese
Dinner
Angel hair zucchini pasta (see end of meal plan for recipe)
Day 5 – Friday
Breakfast
5-minute open-faced breakfast sandwich
- 2 eggs
- 1 slice ham or turkey (i.e. Maple Leaf Natural Selections)
- 1 ounce low fat cheese, sliced
- 1 tsp salsa
- 1 wholegrain English muffin
Crack egg into ramekin. Top with cheese, salsa, and ham/turkey.
Cover and put in microwave on high for 30 seconds.
Turn over onto English muffin (you may need a knife to carve it out of the ramekin) and enjoy.
Morning snack (optional)
1 medium sized pear + 1 Tbsp of natural peanut butter
Lunch
- 3-5 ounces grilled chicken breast
- 1 large Caesar salad (hold the bacon bits and cheese)
- 1 tbsp of low fat Caesar dressing
Afternoon snack (recommended)
1 Bounce bar or Kind bar (any flavour)
Dinner
Salmon cakes (see recipe at end of meal plan)
Day 6 – Saturday
Breakfast
Egg omelette (4 egg whites + 1 egg) with 1 ounce of dill goat’s cheese + veggies (i.e., red peppers, onions, spinach, asparagus, etc.)
Morning snack (optional)
½ cup yogurt with ½ cup berries
Lunch
Thai mango rice wraps (see end of meal plan for recipe)
Afternoon snack (recommended)
½ cup of steamed edamame beans
Dinner
Turkey chili (see end of meal plan for recipe)
Day 7 – Sunday
Breakfast
Apple Cinnamon Steel Cut Oats
- 4 cups water
- 3/4 cup steel cut oats
- 1 medium sized apple, peeled and cubed
- 1 tsp cinnamon
- 1 tsp brown sugar
- 1/2 scoop of protein powder
- 1 Tbsp ground flax seeds
Boil water and add oats. Simmer for 20 minutes, and then add apples, cinnamon, and sugar, ½ scoop of protein powder and flax seeds. Simmer for 10 minutes more, and then serve.
Morning snack (optional)
1 hard-boiled egg with cucumber slices
Lunch
3 ounces teriyaki grilled chicken breast (use your favourite sauce) sliced onto 2 cups Romaine lettuce, tomatoes, onions, and cucumber. Dress with olive oil, lemon juice and a touch of the chicken sauce. Sprinkle with 1 thumb-sized piece of goat’s cheese if desired.
Afternoon snack (recommended)
20 pistachios, unsalted + ½ cup sliced strawberries
Dinner
3 ounces pan-seared salmon with lemon and dill served with kale avocado salad (See recipe at end of meal plan).
RECIPES
Effortless Crustless Quiche
Ingredients:
- 6 large omega 3 eggs
- 6 egg whites
- ½ cup 1 % milk
- 1 cup diced onion
- 1 cup sliced mushrooms
- 1 cup broccoli flowerets
- 1 cup diced red pepper
- 1 tsp butter
- 2 tsp garlic
- ½ tsp salt
- ¼ tsp black pepper
- 1 cup chopped green onion tops
Method:
- Break eggs, combine with egg whites, milk and mix thoroughly
- Dice onion and red pepper
- Slice mushroom
- Cut broccoli into small florets
- Melt butter in non-stick pan and sauté onion, red pepper, mushrooms, broccoli, salt, pepper and garlic for 5 minutes. Add in green onion tops-don’t cook any longer-leave them raw.
- Pour egg mixture into lightly greased 7” x 12” baking dish. Pour sautéed vegetables into egg mixture and distribute it evenly
- Place in preheated over at 375 degrees for 20 minutes
- Allow to cool for 5 minutes prior to cutting into serving sizes.
Makes: 6 servings
Nutritional Analysis: 127 calories, 6g fat, 2g fiber, 4g sugar, 12g protein
“Better with age” carrot and cabbage slaw
Ingredients:
- 2 cups shredded red cabbage
- 1 cup carrots, finely chopped
- ½ red pepper, diced
- 1 tablespoon red and green onion, finely chopped
- ½ cup sunflower or pumpkin seeds
Ginger-Sesame Dressing:
- ½ cup apple cider vinegar
- 1 tablespoon honey
- ¼ cup extra virgin olive oil
- 1 tablespoon sesame oil
- 1 tablespoon fresh basil, finely chopped
- 2 teaspoons ground ginger or 1 tablespoon fresh ginger, finely chopped
- 1 teaspoon tamari
Method:
Combine all the vegetables in a large bowl. Whisk all the dressing ingredients into another bowl. Toss the salad with the dressing. Cover and let sit in the refrigerator for at least 1 hour. Enjoy with 2 hard boiled eggs for lunch!
Makes: 1 serving
Nutritional Analysis: 296 calories, 16, fat, 10g fiber, 13g sugar, 14g protein
Basil, zucchini angel-hair pasta
Ingredients:
- 4 ounces of angel-hair soy noodles (Shirataki)
- 1 tbsp of olive oil
- 1 cup zucchini, sliced thinly into ½ moons
- ½ cup red pepper, thinly sliced
- Salt to taste
- 1 tsp of crushed garlic
- ¼ cup of chopped fresh basil
- 2 tbsp of low fat parmesan cheese
Method:
- Rinse and drain Shirataki noodles well. Pat dry using paper towels. Put in a microwave-safe bowl and heat in microwave for 1 minute or boil for 2-3 minutes to get rid of aroma from noodles. Drain excess liquid and pat dry.
- Heat oil in a large skillet over medium heat. Add the zucchini, red peppers, salt, garlic and fresh basil. Cook until heated through (4-5 minutes).
- Add pasta to skillet and toss with vegetables.
- Plate pasta and vegetables and top with grated parmesan cheese. Enjoy!
Makes: 1 serving
Nutritional Analysis: 264 calories, 16g fat, 6g fiber, 4g sugar, 12g protein
Salmon spa cakes
Ingredients:
- 4 slices of whole grain bread
- 2 cans of salmon
- 1 egg white, beaten lightly
- 2 green onions, minced
- 1 tbsp finely chopped fresh mint
- 1 tbsp finely chopped fresh dill
- 1 tsp lemon zest
- 1 tbsp lemon juice
- ¾ tsp black pepper
Method:
Break bread into rough pieces and put into food processor; pulse until mixture resembles coarse crumbs.In bowl, mix together salmon, egg white, green onions, mint, dill, lemon zest, lemon juice, pepper and 1/2 cup of the bread crumbs until well combined.
Place remaining crumbs in a shallow dish or pie plate. Form the salmon mixture into 12 patties. Lightly press the patties into the crumb mixture, turning to coat evenly.
Arrange salmon cakes in a large non-stick skillet lightly sprayed with non-hydrogenated olive oil cooking spray. Cook over medium high heat, just until browned, about 3 minutes per side. Repeat with remaining patties. Serve warm, room temperature or cold with low fat plain yogurt.
Makes: 12 servings (2 patties per serving)
Nutrition Analysis (per patty): 65 calories, 2g fat, 1g fibre, 1g sugar, 7g protein
Hearty turkey chili
Ingredients:
- 1 cup onion
- ½ cup celery
- 1 large can diced tomatoes
- ½ cup red pepper
- 1 cup carrots
- 1-19 oz can red kidney beans
- 1-19 oz can black beans
- 1-12 oz ground turkey meat
- 1 tbsp chili powder
- 2 tsp minced garlic
- 1 tsp oregano
- 1 tsp basil
- 1 tbsp sugar
Method:
Dice onion, celery and red pepper.
Peel carrots and slice.
Brown the ground turkey in a pan.
Combine diced tomatoes, kidney beans, black beans, onion, celery, red pepper, carrots, chili powder, garlic, oregano, basil and sugar in a cooking pot.
Bring to a boil then reduce heat to medium simmer. Stir often.
Makes: 6 servings (1 serving = about 1 cup)
Nutritional Analysis (per serving): 262 calories, 6g fat, 12g fiber, 7g sugar, 21g protein
Thai mango rice wraps
Ingredients:
- 3 rice wraps
- 4 ounces of BBQ chicken or beef strips (firm tofu sliced for a vegetarian option)
- ¼ cup of sliced mango or pear strips
- 3 thinly sliced avocado strips
- ¼ cup of red pepper slices
- ¼ cup of fresh basil
Method:
- Place rice wraps on a roomy counter or tabletop together with a large bowl of hot water (you will have to dip your fingers in, so not too hot)
- Slip one of the rice wrappers into the hot bowl of water and allow 30 seconds to 1 minute for it to soften. When soft, remove it from the bowl and place on a clean surface.
- Add chicken sliced, mango (or pears), 1 slice of avocado per wrap, pepper slices and fresh basil. Then fold over one end.
- Continue by folding the other end over. Then lift the long side of the wrapper and tuck it over the filling to create a log-like roll.
- Roll up the remaining rice wrap, pressing the end down to secure it and enjoy!
Makes: 1 serving (3 rice wraps)
Per serving: 330 calories, Total fat 8g, Protein 35 g, Carbohydrates 29g, Fiber 3 g
Kale Avocado Salad
Ingredients:
1 head kale, thick centre stem removed, sliced fine
1/2 avocado, halved, flesh scooped out of peel
1 green onion, sliced thin
2 Tbsp. extra virgin olive oil
1 ½ Tbsp. lemon juice
1 tsp. sea salt
1 tomato, chopped
Method:
In a large salad bowl, toss together all ingredients (except tomatoes), using your hands to squeeze as you mix to wilt the kale and cream the avocado (together). Add the tomatoes after mixing. Serve!
Makes: 2 servings
Nutritional Analysis: 250 calories, 20g fat, 6g fiber, 3g sugar, 4g protein