Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one—enjoy!

MONDAY—DAY 1 BREAKFAST Very berry cottage cheese parfait Serves 1

• ½ cup plain 1% cottage cheese
• ½ cup fresh mixed berries
• 1 tablespoon chia seeds
• ¼ cup all bran buds
• Drizzle of honey

Method:  Add cottage cheese into bowl and top with berries, chia seeds and all bran buds. Drizzle honey over top and enjoy. Morning snack (optional): ½ cup green grapes.   LUNCH Greek salad Serves 1

• 1 cup cucumbers, chopped
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 6 black olives, sliced
• 1 tablespoon feta cheese
• 2 hard boiled eggs, halved
• 1 tablespoon extra virgin olive oil + ½ tablespoon of red wine vinegar + 1 teaspoon oregano + 1 teaspoon garlic powder

Method: Add cucumbers, tomatoes, red onion, olives, feta and sliced eggs into bowl. Combine olive oil, red wine vinegar, oregano, and garlic in a small separate bowl and whisk until incorporated. Drizzle onto salad, toss together and enjoy! Afternoon snack (recommended): 2 tablespoons garlic hummus + 6 brown rice crackers and carrot sticks   DINNER “Meatless Monday” tofu and veggie stir fry Serves 1

• 1 teaspoon coconut oil
• ½ cup of bok choy
• ½ cup snow peas
• ½ cup red and green peppers, diced
• ¼ cup water chestnuts
• ¼ cup sprouts
• ¼ cup carrots, diced
• ½ cup firm tofu (non GMO and organic)
• 1 tablespoon low sodium teriyaki sauce

Method: Over medium heat, warm coconut oil and add the vegetables to skillet. Sauté until veggies are beginning to soften. Add tofu and teriyaki sauce and sauté for another 2-5 minutes. Serve warm.   TUESDAY—DAY 2 BREAKFAST Ultimate banana and walnut oatmeal Serves 1

• ½ cup cooked steel cut oats
• 1 teaspoon of pure maple syrup
• ½ banana, sliced
• 6 walnuts, crushed
• 2 tablespoons of hemp hearts

Method: Add oats into a serving bowl and mix with maple syrup. Top with banana, walnuts and hemp hearts. Enjoy warm! Morning snack (optional): Cucumber slices   LUNCH Mixed green shrimp salad Serves 1

• 4 oz of shrimp
• Mixed greens
• ½ cup cherry tomatoes
• ½ cucumber, cubed
• 1 green pepper, diced
• 1 tablespoon olive oil based dressing

Method: Add shrimp to boiling water for 1-3 minutes, until cooked. Once cooked, add onto lettuce and prepared vegetables and drizzle with salad dressing. Toss and enjoy! Afternoon snack (recommended): Celery sticks + 2 wedge’s of laughing cow cheese.   DINNER 15-minute herbed chicken and arugula salad Serves 1

• 5 oz piece chicken
• ½ tablespoon extra virgin olive oil
• 1 tablespoon of fresh or dried dill
• 1 tablespoon fresh or dried parsley
• ½ lemon wedge
• 2 cups arugula
• 1 tablespoon extra virgin olive oil
• Pinch of sea salt

Method: Preheat oven to 350. Place chicken onto a baking sheet covered with parchment paper.  Drizzle with olive oil and cover with herbs. Squeeze lemon over top and place into oven for 20 minutes, flipping halfway through. Serve chicken with a bed of arugula drizzled with olive oil and sprinkled with sea salt.   WEDNESDAY—DAY 3 BREAKFAST Metabolism boosting green smoothie Serves 1

• 1 scoop of vegan vanilla protein powder
• 1 cup of unsweetened almond milk (add filtered water if you need more liquid)
• 1 cup of baby spinach or kale
• 1 inch piece of fresh ginger
• 1 tablespoon ground flax seeds
• ¼ avocado, frozen
• ½ cup frozen cauliflower

Method: Add all ingredients into blender and blend on high for 30 seconds up to a minute, until blended and smooth. Morning snack (optional): 1 large orange   LUNCH Protein turkey wrap Serves 1

• 1 high-fiber or sprouted grain medium sized wrap
• 4 ounces of nitrate free turkey
• Handful of sprouts
• ¼ of a cucumber, sliced
• 5 cherry tomatoes, halved
• ¼ avocado, cubed
• Mustard

Method: Lay wrap on a plate and add turkey, veggies, avocado and mustard. Wrap it up and enjoy! Afternoon snack (recommended): Baby bell cheese + 1 sliced green apple   DINNER 5 ingredient salmon and veggie sheet pan dinner Serves 1

• 5 oz salmon fillet
• 1 cup of broccoli florets
• 1 small sweet potato, washed well and cubed
• 1 tablespoons of extra virgin olive oil
• Sprinkle of sea salt

Method: Pre heat oven to 350 F. Line a baking sheet with parchment paper and place salmon on one side and veggies on the other. Drizzle olive oil over salmon and veggies and sprinkle with sea salt. Cook for 20-25 minute, until salmon is cooked through and flakey and vegetables are baked.   THURSDAY—DAY 4 BREAKFAST Classic strawberry banana smoothie Serves 1

• 1 scoop of vanilla vegan protein powder
• ½ cup fresh or frozen strawberries
• ½ banana
• 1 tablespoon chia seeds
• 1 cup unsweetened coconut milk (or 2% milk)
• Handful of spinach

Method: Add all ingredients into blender. Blend on high for 30 seconds to a minute, until blended thoroughly and creamy. Morning snack (optional): ½ cup roasted chickpeas (i.e., The Good Bean or Three Farmers)   LUNCH Spinach feta mini egg cups Serves 1

• 2 organic eggs
• ½ cup baby spinach
• 1 tablespoon feta cheese
• Sprinkle of sea salt and freshly cracked black pepper

Method: Preheat oven to 400 F. Crack eggs into small bowl and whisk well. Add spinach, feta, and sea salt and mix together. Divide mixture into two regular sized lined muffin tins or 1 large lined muffin tin and place into oven. Cook for 15 minutes, or until fork comes out clean and allow to cool. Afternoon snack (recommended): 1 tablespoon natural almond butter + 3 Ryvita crackers   DINNER Chicken lettuce wraps Serves 1

• ½ cup of lean ground chicken
• 1 clove garlic, minced
• 1 tablespoon red onion, diced
• 2-3 Boston lettuce cups
• 1 tablespoon salsa
• ¼ avocado, cubed
• 1 tablespoon cilantro (optional)

Method: Cook chicken over medium heat until cooked through and no longer pink. Add garlic and onion and allow to cook for another 5-7 minutes, until vegetables are softened. Add cooked turkey into lettuce cups and top with salsa, avocado cubes and cilantro.   FRIDAY—DAY 5 BREAKFAST Go-to avocado toast Serves 1

• ½ avocado
• 1 slice of sprouted grain toast
• 1 hard boiled egg, sliced
• 1 teaspoon extra virgin olive oil
• Sprinkle of sea salt

Method: Mash avocado and place into toast. Add hard-boiled egg over top, drizzle with olive oil and sprinkle with sea salt. Morning snack (optional): ½ cup sliced strawberries   LUNCH Grain free raspberry pancakes Serves 1

• 2 full eggs
• 1 tablespoons ground flax meal
• ½ cup raspberries
• 1 teaspoon coconut oil

Method: In small bowl, combine eggs and flax and mix together to form batter. Add raspberries and mix well.  Over medium heat, add coconut oil into small pan and add flax and blueberry mixture. Cook until edges look to be setting and flip halfway through. Tip: can be made into 1 large pancake or 2-3 smaller sized pancakes. Afternoon snack (recommended): 3 nitrate free turkey slices on 1 slice of sprouted grain toast with drizzle of mustard.   DINNER Mexican fiesta salad Serves 1

• 4 oz ground lean turkey
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• 3 cups shredded romaine lettuce
• 1/4 cup black beans
• 1/2 cup diced tomatoes
• 1 teaspoon crumbled feta cheese

Method: Over medium heat, cook turkey until cooked through and no longer pink. Add paprika, garlic powder and oregano and mix together. Toss seasoned turkey with remaining ingredients and enjoy while warm.   SATURDAY—DAY 6 BREAKFAST Open faced smoked salmon breakfast sandwich Serves 1

• 1 slice sprouted grain bread
• 1 tablespoon light cream cheese
• 4 oz smoked salmon
• Cucumber and tomato slices
• 1 teaspoon capers

Method: Spread cream cheese onto toast and top with smoked salmon, vegetable slices and capers. Morning snack (optional): 1 cup of cherry tomatoes   LUCNH Simple chickpea salad Serves 1

• 2 cups of kale, chopped
• ½ cup chickpeas
• 1 tablespoon unsalted sunflower seeds
• 1 tablespoon pomegranate seeds
• 1 tablespoon extra virgin olive oil + ½ tablespoon white wine vinegar + pinch of sea salt

Method: In a serving bowl, add kale, chickpeas, sunflower seeds and pomegranate seeds. In a small separate bowl, add olive oil, white wine vinegar and sea salt. Whisk together and drizzle over salad. Toss together and enjoy. Afternoon snack (recommended): 1 plum + 40 unsalted pistachios   DINNER Baked turkey topped with garlic and tomatoes Serves 1

• 5 oz piece of turkey
• 1 teaspoon extra virgin olive oil
• ¼ cup cherry tomatoes, finely diced
• 1 tablespoon onion, diced
• 1 garlic clove, diced
• 1 tablespoon cilantro, chopped
• Sea salt and pepper to taste
• 2 cups greens (i.e., arugula, romaine, kale, or spinach) with ½ tablespoon of olive oil based dressing

Method: Preheat oven to 350 F. Place turkey on baking sheet lined with parchment paper. Coat with olive oil and add tomatoes, onions, garlic, cilantro, sea salt and pepper. Bake for 20-25 minutes, until turkey is cooked through and no longer pink, flipping halfway. Serve with dressed simple green salad on the side.   SUNDAY—DAY 7 BREAKFAST Cheesy scrambled eggs Serves 1

• 1 teaspoon butter
• 2 whole eggs
• 1 ounce low fat mozzarella cheese
• 1 whole wheat English muffin
• ¼ avocado, sliced

Method:  Whisk eggs in small bowl. Over medium heat, melt butter and add eggs to scramble. When eggs are almost done, add cheese and cook for another couple of minutes, until cheese is melted. Enjoy eggs with English muffin and avocado slices. Morning snack (optional): ½ cup pineapple cubes   LUNCH Chopped chicken salad Serves 1

• 2 cups of iceberg lettuce, chopped
• 5 oz cooked chicken, cubed
• ¼ cup edamame beans
• ½ cucumber, diced
• 1 red pepper, diced
• 2 celery stalks, diced
• ½ cup cherry tomatoes, diced
• 1 tablespoon sunflower seeds, unsalted
• Dressing: 1 tablespoon extra virgin olive oil + 1 teaspoon Dijon mustard + 1 tablespoon fresh lemon juice + pinch of sea salt

Method: Add lettuce into serving bowl and top with cooked chicken, edamame beans, cucumbers, peppers, celery, tomatoes and sunflower seeds. In small bowl, add dressing ingredients and whisk together. Drizzle dressing over salad, mix well and enjoy. Afternoon snack (recommended): 100g 2% yogurt + ½ cup pomegranate seeds   DINNER Egg roll in a bowl Serves 1

• 4 oz. of lean ground beef
• ½ tablespoon avocado oil
• ¼ red onion, diced
• 1 celery stalk, chopped
• 1-2 large carrot, shredded
• 1 cup cabbage, shredded
• 1 cup bean sprouts
• 1 tablespoon soy sauce
• ½ teaspoon sesame oil
• 1 tablespoon green onions, chopped

Method: Over medium heat, cook ground beef until cooked through and no longer pink. In a separate pan, heat avocado oil over medium heat and sauté onion, celery and carrots until soft, about 3-5 minutes. Add cabbage, bean sprouts and soy sauce and sauté for another 5-10 minutes, until everything is beginning to soften. Add sesame oil and cook for another few minutes. Add cooked beef, mix together and enjoy warm in a bowl!   Click here to download a printable PDF version: Weight Loss Challenge Meal Plan #4

Rene Starting weight:  209 lbs. Current weight:  182 lbs. Total weight loss to date: 27 pounds! Total inch loss to date: 12.5 inches down! Shaun Starting weight:  225 Current weight:  192 Total weight loss to date: 33 pounds! Total inch loss to date: 12 inches down! Kelly Ann Starting weight:  190.4 Current weight: 164.2 Total weight loss to date: 26 pounds down! Total inch loss to date: 11.5 inches down! Charline Starting weight:  213 Current weight: 179.5 Total weight loss to date: 33.5 pounds down! Total inch loss to date: 15.5 inches down!  

When I first consult with a client for weight loss, I ask them to detail a few “typical days” of eating so I can get a sense of their dietary intake and where they may be going wrong. One of the biggest “mistakes” I see is that most people start their day off well, only not to finish it as well.  Whether it is eating too much before dinner (what I call the ‘dinner before dinner), or eating sweets and carbohydrates after dinner to de-stress – a good day of eating can be totally blown from the caloric intake that happens later in the day. Although this habit is often one of the hardest to break, I assure you, it can be done and you will feel great. Nighttime eating is often linked with your emotions and state of mind.  Most people tend to eat late at night as a “treat’ after a hard day, to sooth stress or to numb uncomfortable feelings. In order to break the habit of nighttime eating, simply implement one or all of the steps below:

1. Drink sweet herbal teas – chocolate, caramel, iced green teas and sweet fruit teas are all allowed and all count as part of your water intake. My favorite sweet tea is Bengal Spice by Celestial seasonings.

2. Keep in mind you have “free foods” that will not cause an upset stomach or weight gain. Free foods include vegetables (cut up cucumbers, sliced red peppers, baby carrots), low sodium soup broths and a small amount (1/2 cup) of unsweetened apple sauce.

3. Before eating after dinner, stop for just a moment and ask yourself, “Am I really hungry, or am I eating for other reasons?” If you are not truly hungry, drink a glass of water and wait until the emotion or feeling passes.

4. Invest in homemade Popsicle makers and make your own healthy version. Simply add ½ cup of mixed berries, ½ banana, 1 cup of water and crushed ice. Blend on high and freeze in Popsicle makers. Have one at night when a sweet craving hits.

5. Keep frozen red grapes and frozen mangos in the freezer. When you feel like a sweet treat at night (or during the day), pop a few in your mouth.

6. Make sure you consume enough protein at dinnertime to fill you up.

7. Make sure to have an afternoon snack that satisfies (i..e fruit and nuts, yogurt and fruit, healthy bar). This will ensure you do not enter the pre dinner hour starving.

In order to break the habit of nighttime eating, you need to stop eating after 7pm for a minimum of 5 days. Once you are past this point, the hard work is done and the urge to eat will be gone. By doing this step and this step alone, I guarantee you will soon notice a marked improvement in your own health and weight. Courtesy of www.drjoey.com

[video videoID="5115462920001" autoplay="false" width="100%" height="100%" template="iframe"] Are you ready to break up with sugar, cut back on the booze and get your fill of colorful fruits and vegetables? Are you also ready to have more energy and feel leaner, fitter  and stronger? If so, the 30-Day Eat Clean Challenge is for you!

What does it mean to “eat clean”?

Clean eating is about incorporating foods into your diet that are nutrient dense and offer health benefits and disease prevention. It is about using food to take your health to the next level. Foods in their natural form without labels such as fruits, vegetables, proteins and whole grains all fall into the category of “clean foods”. Along with the healthy choices, the Eat Clean Challenge will also be about reducing or eliminating the “bad” foods – i.e. breaking up with sugar, reducing sodium and cutting out inflammatory bad fats. Each day during the challenge, I will post a daily action step to take. Along with the action step – I will also be posting recipes, nutritional information and food preparation tips. You can incorporate all 30 action steps or choose the ones that feel right for you. Even small steps toward eating clean and improving your health will make a significant positive impact on health, energy and mental focus. So…. enjoy your new clean eating habits and notice how much better you start to feel. We would also love to hear how your health has improved, the recipes you have tried and the steps you have taken.

Please reach out to us on Instagram or Twitter and be sure to use the hashtag #EatCleanCityline

You can also email me any questions along the way at drjoey@drjoey.com Eat Clean Challenge: Day 1 Eat Clean Challenge: Day 2 Eat Clean Challenge: Day 3 Eat Clean Challenge: Day 4 Eat Clean Challenge: Day 5 Eat Clean Challenge: Day 6 Eat Clean Challenge: Day 7 Eat Clean Challenge: Day 8  Eat Clean Challenge: Day 9 Eat Clean Challenge: Day 10 Eat Clean Challenge: Day 11 Eat Clean Challenge: Day 12 Eat Clean Challenge: Day 13 Eat Clean Challenge: Day 14 Eat Clean Challenge: Day 15 Eat Clean Challenge: Day 16 Eat Clean Challenge: Day 17 Eat Clean Challenge: Day 18 Eat Clean Challenge: Day 19 Eat Clean Challenge: Day 20 Eat Clean Challenge: Day 21 Eat Clean Challenge: Day 22 Eat Clean Challenge: Day 23 Eat Clean Challenge: Day 24 Eat Clean Challenge: Day 25 Eat Clean Challenge: Day 26 Eat Clean Challenge: Day 27 Eat Clean Challenge: Day 28 Eat Clean Challenge: Day 29 Eat Clean Challenge: Day 30

Looking for a quick and healthy option for lunch? Try Dr. Joey Shulman's salad with seasonal spring vegetables.

Supergreens springtime salad

  Ingredients: 2 cups pea shoots 2 cups arugula 1-2 radish bunches 1/2 cup English peas 1 avocado 1/4 cup feta (or you can use goat cheese feta) Dressing: 1/3 cup extra virgin olive oil Juice of 1 lemon 2 teaspoon honey 1 teaspoon Dijon mustard 1 small garlic glove, minced Sea salt and pepper Method: 1. Lay pea shoots on top of a bed of arugula. 2. Cut radishes with mandolin and add to salad, along with English peas. 3. For dressing, add all ingredients to small bowl and whisk together. Drizzle dressing over salad. Add avocado slices on top and sprinkle with cheese. [embed]bcid:4832570180001[/embed]