Day one:

Breakfast: Peanut butter and banana smoothie

• 1 cup unsweetened almond milk or coconut milk
• 1/2 banana, frozen or fresh
• 1/2 tbsp of natural peanut butter
• 1 tbsp of ground flax seeds
• 1 tbsp of cocoa powder
• 2-3 ice cubes

Morning snack (optional): Baby carrots and hummus Lunch: Quinoa and chickpea salad

• 1/2 cup quinoa, cooked
• 1/4 cup chickpeas
• 1/2 cup tomatoes, chopped
• Handful of shredded carrots
• 1/2 cup cucumbers, chopped

Dressing:

• 1 tbsp extra virgin olive oil + 1/2 tbsp balsamic vinegar
• Fresh lemon juice
• Salt and pepper to taste

Afternoon snack (recommended): Apple with light Babybel cheese Dinner (serves 2): Fish baked in parchment paper

• 2 5-ounce fish fillets
• 2 rosemary sprigs
• 10 cherry tomatoes, halved
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste
• 1 lemon

Method: Cut two large pieces of parchment paper. Put a rosemary sprig on each piece of parchment paper and lay the fish fillet on top. Put 5 tomatoes with each piece of fish and drizzle with 1 Tablespoon of olive oil. Tightly wrap each piece of fish up so steam cannot escape. Bake for 15 minutes at 450F. Before serving, squeeze fresh lemon juice on top of each piece of fish. Serves 2.  

Day two

Breakfast: Easy egg white omelette

• 3-4 egg whites
• Chopped veggies (peppers, onions, baby spinach)
• 1 oz. goat’s cheese or feta cheese

Morning snack (optional): 2 clementines with 10 almonds Lunch: Dill tuna wrap

• 1 small whole grain wrap
• 1 can of flaked light tuna, drained
• 1/2 tbsp low fat mayonnaise
• 1/2 tsp dried or fresh dill
• Sprouts, diced cucumber, and sliced tomatoes if desired

Afternoon snack (recommended): 1 small Greek yogurt – flavour of choice Dinner:  Delicious turkey meatballs (recipe) Steamed broccoli  

Day three

Breakfast: Crunchy yogurt parfait

• 1/2 cup 1% Greek yogurt
• 1 tbsp hemp hearts or ground flaxseeds
• 1/4 cup All-Bran Buds
• 1/2 cup blueberries

Morning snack (optional): 1 hard boiled egg with apple slices Lunch: 1 cup of minestrone soup (recipe) Afternoon snack (recommended): Bar of choice (i.e. Simply Bar, Kashi bar) Dinner: Chicken Greek salad

• 3-5 oz of grilled chicken breast, cubed
• 1/2 cucumber
• 1 tomato
• 2 tbsp onion
• 1 tbsp feta cheese
• 5-6 olives
• 1 tbsp Greek dressing

 

Day four

Breakfast: 2 poached eggs 1 slice of sprouted grain toast with light cream cheese 1/2 cup cubed watermelon Morning snack (optional): 1 small unsweetened applesauce Lunch: Open-faced turkey and avocado sandwich 

• 1 slice of sprouted grain toast
• 4 oz. of nitrate-free turkey slices
• Lettuce, tomato slices
• Thinly sliced avocado
• 1 tbsp light mayonnaise
• 1/2 tbsp mustard

Afternoon snack (recommended): 1 small handful of “energy” trail mix (recipe) Dinner: Pasta-less pasta with meat sauce (Serves 2-3)

• 1 lb of ground lean turkey or chicken
• Onion, chopped
• 2 garlic cloves, crushed (or frozen garlic cubes)
• Basil, finely chopped (or frozen basil cubes)
• Jar of tomato sauce
• 4 ounces of zucchini noodles

Method: Sauté ground chicken or turkey until cooked. Add onions, garlic, basil, and tomato sauce. Simmer for 1 hour. Serve over zucchini noodles.  

Day five

Breakfast: Quick and easy breakfast smoothie

• Protein source = 1 scoop protein powder or 3 tbsp hemp hearts or 1/2 cup Greek yogurt
• 1/4 banana, frozen
• 1/2 cup of frozen mixed berries
• 1 cup coconut water
• Handful of baby spinach

Morning snack (optional): 1/2 cup green grapes Lunch: Chopped salad

• 2 hard boiled eggs, chopped
• 1/4 avocado, cubed
• Diced tomatoes, cucumbers, peppers, onions, celery
• 2 oz. grilled chicken, cubed
• 1 tbsp extra virgin olive oil + freshly squeezed lemon + 1/4 tbsp Dijon mustard + salt and pepper

Afternoon snack (recommended): 8-10 Mary’s Crackers + 1 oz of cubed cheese Dinner: Bun-less burger

• BBQ or baked burger (beef, turkey, chicken, veggie)
• Boston lettuce
• 1/2 tbsp ketchup
• 1/2 tbsp mustard
• Pickle slices, tomato slices

Method: Put burger in lettuce leaf. Add ingredients. Wrap up and enjoy.  

Day six

Breakfast: Muffin in a mug

• 1/4 cup of ground flax seeds
• 1 teaspoon of baking powder
• 2 tsp of cinnamon
• 1 1/2 tsp apple sauce
• 1 egg

Method: Place all the ingredients in a mug, stir and put in microwave for 50 seconds, allow to cool. Flip mug over, muffin will drop out. Enjoy! Morning snack (optional):  Celery and carrot sticks with hummus Lunch: Whole grain bagel with lox

• Whole wheat bagel or 2 slices of sprouted grain bread
• 3 oz. lox
• 1 tbsp light cream cheese
• Capers

Afternoon snack (recommended): 1/2 cup Greek yogurt + fruit of choice Dinner: Turkey chili (recipe)  

Day seven

Breakfast:  Mango strawberry cottage cheese crunch 

• 3/4 cup cottage cheese (2% fat)
• 1/3 mango
• 1/3 cup strawberries
• 1 1/2 tbsp chopped dried walnuts

Enjoy cottage cheese mixed with mango and strawberries. Sprinkle nuts on top. Morning snack (optional): Dr. Joey’s free soup (recipe)  Lunch: Baked falafel ball salad 

• 4 falafel balls (recipe)
• Arugula
• Cut up tomatoes + onions
• 1 tbsp garlic hummus
• 1/2 tbsp tzatziki

Afternoon snack (recommended):  20 low-sodium pistachios + small plum Dinner: 1-2-3 protein stir fry #1 protein -- Choose 4 oz. of chicken or tofu #2 veggies -- Wash and chop bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots. #3 dressings --  2 tbsp of low-sodium teriyaki sauce or soy sauce Method: Add tofu and chicken to skillet and sauté until cooked thru. Add vegetables and 2 tbsp of sauce, sauté 2-5 minutes.

Recipes

Minestrone soup Baked falafel balls Energy trail mix Turkey chili  Delicious turkey meatballs Free weight loss soup Courtesy of www.drjoey.com

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

Here are the 10 steps you need to keep in mind when following Dr. Joey's weight loss plan! 1. Eat 3 meals and 1-2 snacks per day. Morning snack is optional and can be skipped. Your 3-4pm snack is mandatory. 2. Every meal, consume 3-5 ounces of protein. The palm of your hand without fingers or a thumb is equivalent to 3 ounces of protein. If you are hungry – do not hesitate to eat a full 5 ounces of protein. 3. Enjoy 1 grain per day. Your grain option can be enjoyed at breakfast, lunch or afternoon snack - dinnertime is grain-free (i.e. no rice, pasta, bread or potatoes). See below for portion sizes and grain options. 4. Do not be scared of fat! Please eat 3-4 fat selections per day. 5. Fruits are allowed and should be enjoyed on the program. In the first few weeks of the program – 2 fruits per day are recommended. Ideal fruits are berries (all kinds) and apples. 6. All vegetables are free with the exception of white potatoes, parsnips and corn. Squash and a small sweet potato are allowed 2x per week. Enjoy all other vegetables in unlimited quantities. 7. 1-2 ounces of low fat cheese or goat’s cheese is permitted per day (i.e. on top of salad, in omelet, with an apple). 1 ounce = the size of your thumb. 8. Drink a minimum of 2 liters of water per day and 1-2 cups of green tea per day. Green tea contains EGCG that has a metabolic boosting effect. 9. Watch your alcohol intake. A maximum of 2 drinks per week are allowed. 10. Dinner should consist of protein, vegetables and 1 fat. Once dinner is finished, if you are feeling hungry or cravings – turn to your free foods (see list below).   Your perfect day on the Cityline Weight Loss Challenge Breakfast (7-8am) • 1 servings of fruit (1/2 carton of blueberries) • 1 protein option (i.e. 1 scoop of protein powder, ½ cup cottage cheese or yogurt, 2 eggs) • Sprinkle your fat (i.e. 1 Tbsp. of ground flaxseeds or flaxseed oil)  Snack (10am) • Vegetables (sweet red peppers sliced, baby carrots, cucumber etc.) • 8-10 nuts (walnuts or almonds) – maximum per day • 100 gram yogurt • 1 ounce of cheese and sliced apples Lunch (12 – 1pm) • 1 serving of grain (1 slice of Stonemill bread – open faced sandwich) • 1 selection of protein (3-6 ounces of tuna, salmon, chicken, turkey) • 1 fruit or vegetable servings Snack (3- 4pm) See above for suggestions • 1 ounce of cheese and sliced apples Dinner (6-7 pm) • 1 protein serving (3-6 ounces) • 2 servings of vegetables • Sprinkle your fat (i.e. 1-2 tsp. of olive oil) No eating after 7pm! • 2 liters of water per day + 2 green tea   Portion sizes Protein: • 4 ounces of chicken or fish= 28 grams of protein • 4 ounces of lean beef = 28 grams of protein – 1x week maximum! • 2 large eggs = 14 grams of protein • ½ cup of cottage cheese = 15 grams of protein • 1 cup of yogurt = 11-12 grams of protein • 1 scoop of protein powder = approximately 15 grams of protein • 1/2 cup of tofu = 20 grams of protein • ½ cup of low sodium beans Grains: • 2 pieces of whole grain or sprouted grain bread • ½ cup of brown rice or quinoa (cooked) • 1 wrap (i.e. whole wheat or whole grain) • 3 pieces of Ryvita crackers • ½ cup of cooked whole grain or spelt pasta – please cook el dente (undercook by 1-2 minutes for a firmer pasta. This lowers the glycemic index of the pasta). Fruits: • 1 apple, pear, plum, peach or grapefruit • ½ banana (= 1 fruit) • orange or 3 tangerines • blueberries, raspberries, strawberries, blackberries (1/2 cup) • ½ cup of watermelon, cantaloupe or honeydew • 1 pomegranate Fats: • 1 tbsp. of olive oil • 1 tbsp. of flaxseed oil or 1 tbsp. of ground flaxseeds • 1 tbsp. of salad dressing (low fat dairy or oil based) • 1 tbsp. of low fat mayonnaise • ¼ of an avocado • 2 tbsp. of sesame seeds, sunflower seeds or pumpkin seeds • 1 teaspoon of butter • 1 tablespoon of natural nut butter (almond, peanut, cashew) • 10 almonds or cashews • 25 pistachios • 6 walnuts • 6-7 olives  FREE foods or beverages on the program are: •Water •Herbal teas •Vegetables – All vegetables are allowed with the exception of white potatoes, sweet potatoes, parsnips, squash and corn. Ideal vegetable choices for extra snacking are green leafy and water dense vegetables such as cucumbers, celery and broccoli •Chicken and vegetable broth •Pickles (2) •2-3 Skinnychews for cravings and after-dinner eating

Navigating the grocery store aisles can be difficult -- especially when you're not sure what to look for to help keep you on track with the Cityline Weight Loss Challenge. That's why Dr. Joey Shulman has provided this handy shopping list for you to take with you to the supermarket. Grains: Sprouted grain bread Ryvita crackers Whole grain wraps (small) Quinoa Brown rice High protein or gluten-free pasta Cereals*: PC Organics Ancient Grains cereal Fiber 1 All-Bran *Opt for a cereal with more than 3 grams of fibre per serving and less than 7 grams of sugar per serving. Healthy flours for baking: Quinoa Spelt Kamut Whole grain Amaranth Brown rice Coconut flour Almond flour Healthy oils and fats:  Olive oil Sesame oil Walnut oil Ghee (clarified butter) Almonds, walnuts, cashews, macadamia nuts, peanuts, pine nuts Sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds Natural nut butters (peanut or almond) Avocados Yogurts: Liberté Plain yogurt (all Liberté yogurts are gelatin-free) Greek yogurts – Liberté, Chobani, Oikos, PC Organics Yoptimal or Activia yogurt Soup broths and paste: Low-sodium vegetable or chicken broth Miso paste Low-sodium soups Eggs: Omega 3 or organic eggs Egg whites (i.e. Naturegg Simply Egg Whites) Meat/Fish/Protein: Boneless, skinless chicken breast Light tuna packed in water Canned salmon Wild salmon Nitrate free chicken or turkey (ask for low sodium meats) Chicken or turkey breast – ground for burgers, meatballs or stews Firm tofu Beans: Chickpeas Black beans Lentils Navy beans Edamame (soy beans – purchase shelled in frozen food section) Dairy: Goat’s cheese Feta cheese Light Babybel cheese (blue package) Light shredded mozzarella Miscellaneous: Herbs and spices Low-fat mayonnaise Salsa Butter Horseradish Hemp hearts Ground flaxseeds Sweet herbal teas Green tea Cranberries Produce:  All fruits and vegetables permitted, with the exception of white potatoes. Sweet potatoes (small) are allowed on program. Note: Frozen berries and peeled frozen bananas are ideal to have on hand for making morning smoothies. Please remember to add lemons to your fruit list (starting your day off with hot water and lemon is a great way to rev up your metabolism!). Click here to download a printable PDF version of this grocery list. 

It's time to meet the ladies who'll be working with Dr. Joey Shulman directly over the course of the Cityline Weight Loss Challenge. Angelique doesn't regret bad dates or spiral perms, but she does regret all the time, energy and money she's wasted on trying to deal with being overweight. This is the year she gets her health back on track. Watch the video below for a quick Q&A with Angelique, and check out her first Cityline Weight Loss blog here! [embed]bcid:3984925835001[/embed]

It's time to meet the ladies who'll be working with Dr. Joey Shulman directly over the course of the Cityline Weight Loss Challenge. Sarah plays hockey twice a week, but she's finding it hard to be more active while shuttling her sons from one sports game to the next. She's worried about diabetes, as her father has it, and she tends to hold weight around her midsection. Watch the video below for a quick Q&A with Sarah. She'll be blogging about her progress on the Challenge here. [embed]bcid:3984919375001[/embed]