Here is my second Cityline weight loss meal plan. Remember, you don’t have to follow the meal plans exactly. If you find a meal you enjoy, feel free to repeat! I’m a firm believer in being a creature of habit when beginning any new dietary change. With that said, there will be plenty of variety to appeal to all palates—vegetarian, gluten-free, dairy-free, meat-based and more. Enjoy!

MONDAY

BREAKFAST

Green smoothie Serves 1

• 1/2 cup frozen berries
• 1 large handful fresh spinach
• 1 tbsp ground flax seed or flax seed oil
• 1 scoop protein powder of choice
• 1 tsp cinnamon
• 1 cup unsweetened nut milk/water

Method:

1. Place all ingredients in a blender and blend on high for 1 minute or until all is combined and smooth.

MORNING SNACK (optional)

• 1 boiled egg + small green apple

LUNCH

Turkey wrap Serves 1

• 1 whole-wheat wrap
• 4 oz of nitrate-free turkey breast, sliced
• Lettuce and tomato, washed and sliced
• Low-fat honey mustard dressing
• 1 small arugula salad with cherry tomatoes and shaved

Method:

1. Lay wrap flat and add all ingredients. Wrap and enjoy!

SNACK

• 1/4 cup baked chickpeas (Rinse 1 can of chickpeas and coat lightly with 1/2 tablespoon of olive oil. Roast at 350 F for 50 minutes or until crunchy. Store leftovers in an airtight container.)

DINNER

Baked salmon and vegetables Serves 1

• 3-5 oz salmon
• 1 tsp grated ginger
• 1 tsp tamari
• Asparagus, red peppers and onions

Method:

1. Season salmon with ginger and tamari and bake for 20 minutes at 350 F.

2. Saute asparagus, red peppers and onions until onions are clear and serve with salmon.

TUESDAY

BREAKFAST

Apple-cinnamon steel-cut oats Serves 2

• 4 cups water
• 1 cup steel-cut oats
• 2 medium apples, peeled and cubed
• 1 tsp cinnamon
• 1 tbsp coconut sugar
• 1/2 scoop vanilla protein powder

Method:

1. Boil water and add oats. Simmer for 20 minutes, then add apples, cinnamon, sugar and vanilla protein powder.

2. Simmer for 10 minutes and then serve.

MORNING SNACK (optional)

• Carrots and 2 tbsp hummus

LUNCH

Chickpea salad Serves 4

• 1 can chickpeas, drained and rinsed
• 6-oz jar artichoke hearts
• 6 scallions, sliced
• 6 basil leaves, cut
• 1 bunch Italian parsley
• 1 pint cherry tomatoes, halved
• 2 oz Parmesan cheese, shaved

Dressing

• 1/3 cup extra-virgin olive oil
• 1 tbsp freshly-squeezed lemon
• 1 tsp Dijon mustard
• 2 small garlic cloves, crushed
• Sea salt and pepper to taste

Method:

1. Prepare and mix all ingredients for salad in a large bowl.

2. Stir together all ingredients for dressing in a small bowl.

3. Portion into 4 servings and add dressing individually.

AFTERNOON SNACK

• 1/2 cup watermelon and 15 pistachios

DINNER

Nacho-less nachos Serves 2

• 1 1/2 cups shredded iceberg lettuce
• 1/2 lb ground chicken, cooked
• 1/2 cup sliced black olives
• 1/2 cup chopped tomatoes
• 1/4 cup chopped green onions
• 1 cup shredded low-fat mozzarella cheese

Method:

1. On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce. Distribute meat, olives, chopped tomatoes and green onion.

2. Sprinkle with cheese. Heat oven to 350 F and broil for 3 minutes or until cheese is bubbling. Remove immediately and serve.

WEDNESDAY

BREAKFAST

Omelette scramble Serves 1

• 1 egg and 1/4 cup egg whites
• 1/2 cup favourite veggies
• 1 oz goat cheese
• 1 tsp coconut oil
• 1/2 cup blueberries

Method:

1. Melt coconut oil and cook eggs over medium heat.

2. Add veggies and cheese and warm until cheese is melted

MORNING SNACK (optional)

• 1/2 cup of steamed edamame

LUNCH

Rice paper wraps Serves 1

• 2 rice paper wraps
• 4 oz sliced chicken or tofu
• Thinly sliced red pepper, mango, cucumber, carrots, lettuce and cilantro to taste

Method:

1. Prepare all ingredients.

2. Soak rice-paper wrap in warm water, add all ingredients and wrap immediately.

3. Cut into halves.

AFTERNOON SNACK

• 1 pear and 6 walnut halves

DINNER

Tuna flake radicchio boats Serves 1

• 1 can tuna
• 2 tbsp finely chopped celery
• 1 tbsp finely chopped green onion
• 2 tbsp artichoke, finely chopped and cooked
• 1 tbsp low-fat mayo
• 2 halves of radicchio
• Alfalfa sprouts

Method:

1. Mix all ingredients, except radicchio leaves and alfalfa sprouts, until smooth.

2. Place mixture in both leaves and top with sprouts, salt and pepper.

THURSDAY

BREAKFAST

• Banana bread protein muffins (see recipe below) with peanut or almond butter

MORNING SNACK (optional)

• 2 pieces of light Laughing Cow cheese and an apple

LUNCH

Chicken bok choy stir fry Serves 1

• 1-2 heads bok choy, chopped
• 4 oz chicken, cut into small cubes
• 1 cup mushrooms, shitake, oyster or Portobello
• 1 tbsp extra-virgin olive oil
• 1 clove garlic, chopped
• 2 tbsp tamari sauce

Method:

1. Saute oil, garlic and chicken for 5 minutes.

2. Add in boy choy and mushrooms for another 2 minutes, add tamari sauce and toss well before serving.

AFTERNOON SNACK

• Raw veggies and 2 tbsp of hummus

DINNER

Good night smoothie Serves 1

• 1 scoop vanilla protein powder
• 1/2 cup blueberries
• 1 tbsp natural peanut butter
• 1 cup unsweetened almond milk
• 1 cup spinach
• 1/2 cup ice

Method:

1. Blend all ingredients on high.

FRIDAY

BREAKFAST

Cacao yogurt parfait Serves 1

• 1/2 cup plain yogurt
• 1 tbsp cacao nibs
• 1/2 cup blueberries
• Stevia, drizzle of honey or sprinkle of cinnamon to sweeten yogurt, if desired
• 1 tbsp chia seeds or ground flax seed

Method:

1. Mix yogurt with chia or flax and place half in cup of choice. Layer with 1/4 cup blueberries, the rest of the yogurt and the other 1/4 cup blueberries.

2. Add cacao nibs and sweetener of choice.

MORNING SNACK (optional)

• 1 tbsp pumpkin seeds

LUNCH

Chicken quinoa salad Serves 1

• 3 oz chicken, chopped
• 1/2 cup cooked quinoa
• 1/2 cup spinach
• 1/2 cup arugula
• 1/4 cup chopped cucumber
• 10 cherry tomatoes, halved
• 1 1/2 tbsp low-fat ranch dressing
• 1 oz goat cheese

Method:

1. Toss all ingredients together, mix in dressing and sprinkle cheese on top.

AFTERNOON SNACK

• 1 cup kale chips + 3 tangerines

DINNER

Radicchio burger and sweet potato mash Serves 1

• 4 oz chicken or beef burger
• 2 radicchio leaves
• Tomato slices
• Lettuce
• Pickle
• Organic mustard and ketchup
• Sweet potato mash (see recipe below)

SATURDAY

BREAKFAST

Protein power shake Serves 1

• 1 scoop protein powder (flavour of choice)
• 6-8 oz coconut water or almond milk
• 1/2 frozen banana
• 1 tbsp ground flax seed or chia seeds

Method:

1. Place all ingredients in a blender and blend on high until smooth.

MORNING SNACK (optional)

• Carrots, celery and 2 tbsp hummus

LUNCH

• Turkey chili (see recipe below)

Spinach salad

• 1 cup baby spinach
• Chopped veggies (carrots, celery, cucumber, tomato)
• 1/2 avocado, sliced
• 1 tbsp each of extra-virgin olive oil and lemon juice for dressing

AFTERNOON SNACK

• Apple and 1 tbsp almond butter

DINNER

"Pasta" with meat sauce Serves 1-2

• 3-5 oz ground turkey
• Sugar-free tomato sauce
• 2-3 mushrooms, sliced
• Zucchini noodles (sliced thinly, julienne style)
• 2 tbsp olive oil, divided

Method:

1. Saute ground meat in 1 tablespoon olive oil until cooked. Add tomato sauce and mushrooms and simmer for 10 minutes. 2. While simmering, saute zucchini noodles in 1 tablespoon olive oil until softened. 3. Place zucchini noodles on a plate and top with meat sauce.

SUNDAY

BREAKFAST

Mango strawberry cottage cheese crunch Serves 1

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

Method:

1. Mix cottage cheese with fruit and sprinkle walnuts on top.

MORNING SNACK (optional)

• 5 Mary's crackers with 1 tablespoon guacamole

LUNCH

Turkey and avocado sandwich Serves 1

• 2 slices sprouted whole-grain bread
• 1/4 small avocado, sliced thin
• 3-4 slices of turkey
• Handful alfalfa sprouts
• 1 lettuce leaf
• 1 tsp Dijon mustard

Method:

1. Place sandwich ingredients on bread, and serve with mixed green salad with olive oil and lemon vinaigrette

AFTERNOON SNACK

• Orange and 10 almonds

DINNER

Easy salmon and asparagus Serves 4

• 4 sheets 12-inch by 18-inch foil wrap
• 4 5-oz salmon fillets
• 1 pound asparagus
• 1/4 cup lemon juice
• Freshly-ground black pepper

Method:

1. Preheat oven to 450 F. Break ends off asparagus spears and divide spears into four portions.

2. Spray centre of each foil sheet with non-stick cooking spray. Place one salmon fillet in the middle of each sheet, along with a portion of asparagus.

3. Drizzle with lemon juice and add fresh ground black pepper. Bring up sides of foil and fold the top over twice. Seal the ends, leaving room for air to circulate inside the packet. Place on a cookie sheet and cook in oven for 15-18 minutes, until salmon is opaque.

RECIPES

Banana Bread Protein Muffins GARLIC SWEET POTATO MASH Serves 6 Ingredients:

• 2 lbs (4 medium) sweet potatoes, peeled and cubed into 1-inch pieces
• 1 tbsp butter
• 3 cloves garlic, crushed
• 1/2 cup 1% milk
• 2 tbsp light sour cream
• Salt and fresh cracked ground pepper, to taste

Method: 1. Place the sweet potatoes in the slow cooker and add just enough water to cover them. Add salt to the water, then cover and set the slow cooker to 4 hours on low. 2. Just before the potatoes are ready, melt the butter in a small sauté pan and sauté garlic until lightly golden. 3. Drain the potatoes in a colander and return them to the slow cooker. Pour the garlic butter over them, add milk and sour cream and mash until smooth and creamy. 4. Adjust salt and pepper to taste and keep the slow cooker set to warm until ready to eat or up to 2 hours.   HEARTY TURKEY CHILI Serves 8 (1 cup each; freeze leftovers) Ingredients:

• 1 cup onion
• 1/2 cup celery
• 1 large can diced tomatoes
• 1/2 cup red pepper
• 1 cup carrots
• 19-oz can red kidney beans
• 19-oz can black beans
• 12 oz ground turkey meat
• 1 tbsp chili powder
• 2 tsp minced garlic
• 1 tsp oregano
• 1 tsp basil
• 1 tbsp sugar

Method: 1. Dice onion, celery and red pepper. Peel carrots and slice. Brown the ground turkey in a pan. 2. Combine diced tomatoes, kidney beans, black beans, onion, celery, red pepper, carrots, chili powder, garlic, oregano, basil and sugar in a cooking pot. 3. Bring to a boil then reduce heat to medium simmer. Stir often.

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

Recipes and meal plan courtesy of www.drjoey.com

Here we go again! The Cityline Weight Loss Challenge is officially in gear and it’s time to plan for success. In order to start on the right foot, I’ve outlined a few simple meal-planning tips that can be used at work or at home. Once you get into the groove of shopping and prepping your food properly, this approach shouldn’t take much more time or be costly.

Tips

Make a grocery list. Below you will find a list of food to buy that will make weight loss easy and grab-and-go. I certainly don’t want you to be running to the grocery store every day, so it’s always a good idea to double up on some staples (e.g. yogurt, fruits, vegetables). In the beginning, keep it simple. Weight loss doesn’t have to be gourmet. (It can be, but most of us simply don’t have the time for that). In the beginning, it’s best to keep meals simple and repetitive. For example, if you find eating a yogurt parfait delicious and easy in the morning, you can eat the same meal for breakfast as many times as you like! Variety is not necessary for weight loss. It’s only necessary if you are feeling “food bored.” I firmly believe being a creature of habit helps in the first few weeks on my program. From the grocery store to the counter. Whether you grocery shop on the weekend or in the evening, when you bring your groceries home, prepare them (chop, clean, boil, freeze, etc.) before putting them away. For example, wash your berries, make a batch of quinoa or oatmeal or put some nuts in grab-and-go containers. By doing so, you’ll make the rest of your week much easier when you have less time. Examine your containers. We all want to be environmentally-friendly and organized, so you have to have the right containers to pack lunch or snacks properly. When beginning the challenge, I want you to examine your Tupperware and grab-and-go containers. It’s important to organize them (Yes, that’s right: match the lids with the bottoms!), and make sure you have a variety of sizes. While you’re at it, this is also a good time to take a good look at your food cupboards, fridge and freezer for a big ol’ cleaning. Any foods that may sabotage your success or have expired should be cleaned out. Like a beautiful and organized closet, your fridge and cupboards should reflect the way you want to feel. Double batch it. Hands up if you like time-saving steps! When making dinner, feel free to double-batch so you have an instant lunch option the next day. Alternatively, if you’re making soups, stews or chilis (stay tuned for recipes), double the batch to freeze for future, last-minute dinners or quick meals.

Basics to buy

On your next visit to the grocery store, here are a few things to put on your list.

• Vegetables (e.g., peppers, zucchini, spinach, kale, arugula, broccoli, cauliflower, eggplant, cucumber, tomatoes, carrots)
• Lemons
• Avocado
• Organic or Omega-3 eggs
• 2% plain yogurt or Greek yogurt
• 1% or 2% cottage cheese
• Unsweetened almond, cashew or soy milk (great for smoothies!)
• Hummus
• Low-fat cheese or goat’s cheese
• Berries (e.g. blueberries, strawberries, raspberries—frozen or fresh)
• Apples
• Natural nut butters (peanut, almond or cashew)
• High-fibre wraps
• Coconut or spinach wraps (found at most health food stores)
• Sprouted-grain bread
• Nuts (pistachios, almonds, cashews, etc.)
• Healthy bars such as Simply or Kashi
• Nitrate-free turkey or chicken slices
• Chicken breast and/or rotisserie chicken
• Ground meat
• Fresh herbs (dill, oregano, basil etc.)
• Salmon fillets to freeze (or your fish of choice)
• Frozen fruit of choice
• Salsa

What to keep in your cupboards

Keeping the right staples in your cupboard makes it easier to prepare recipes without having to run out to pick up last-minute items. Here are a few great staples.

• Beans and legumes (e.g. chickpeas, split peas, lentils)
• Low-sodium chicken or vegetable stock (Imagine or Pacific are great brands.)
• Canned tuna or salmon (in water)
• Quinoa
• Steel-cut oats
• Healthy flours (e.g. coconut, whole wheat, spelt)
• Flax seeds and/or chia seeds
• Good quality oils (extra-virgin olive oil, sesame oil, coconut oil, etc.)
• Pasta (whole wheat, spelt, quinoa, kamut, etc.)
• Brown rice
• Tomato sauce
• Tomato paste
• Spices (oregano, basil, chili flakes, turmeric, cumin, sea salt etc.)
• Natural honey
• Unsweetened apple sauce
• Protein powder (I am a fan of sprouted-grain protein)

[embed]bcid:4700415960001[/embed] Courtesy of Dr. Joey Shulman drjoey.com  

We were amazed at how many of you wanted to work with Dr. Joey Shulman for the 2016 Cityline Weight Loss Challenge. We had so many great applications among the hundreds we received, and it was difficult to narrow it down to three winners, who’ll be working with Dr. Joey directly as she tracks their progress on her balanced eating program.   In these videos, Safia, Jennifer and Jackie tell you more about their stories and what has inspired them to lose weight for good.  

Yes, you can! We are about to kick off our 5th annual Cityline Weight Loss Challenge and I could not be more excited. If you've watched our weight-loss success stories over the years, I am sure you've seen some of the amazing health results our winners have achieved. Last year, our four winners collectively lost 129 pounds and are still going strong. If you're following along from home and doubting you can improve your health or finally lose the weight, I am here to tell you: Yes, you can! This is your year. You can do this. And I'm here to help every step of the way. As you will soon discover, my weight-loss programs are hormonally balanced, extremely easy to follow and focused on results. Over the past 12 years, I've had the privilege of helping thousands of Canadians lose weight, burn belly fat, boost energy, improve confidence and, best of all, keep the weight off for life. So, are you ready to make 2016 your healthiest year yet? All you have to do is follow the simple steps outlined below. And, don't forget to join the Cityline Weight Loss Challenge Facebook group!

Getting started on the Cityline Weight Loss challenge

What you will need

• A scale
• A cloth measuring tape
• A printer

Getting started 1. Print the summary program sheet. I have created this sheet as a quick-reference guide for you to refer to along your weight-loss journey. I recommend posting this sheet somewhere you can see daily (on your desk, taped to your fridge or inside your closet). 2. Take your initial measurements. Please print off my measurement sheet. The instructions will detail how to take three key measurements to properly assess your inch loss: waist, hips and chest. 3. Print the food tracker for weekly monitoring. You can track your success weekly on this sheet. Over the weeks we are working together, you will quickly be able to see the results you are achieving. Please weigh yourself only once per week at the same time of day, and take your measurements every two weeks. 4. Commit to writing in your food journal daily. The research is very clear; those who keep a journal are more successful with weight loss. In addition to creating mindfulness towards eating, the Cityline food journal will also help keep you organized and accountable. It is designed for 30 days at a time. Click here to download. 5. Use all meal plans and recipes posted. My team and I have been working diligently behind the scenes to create new meal plans and recipes for you to enjoy. In addition, you will also find my Top 10 breakfasts, lunches, dinners and snacks. All meal plans and recipes will help you feel satisfied, nourished and will help you reach your target weight. 6. Join me for live chats monthly. Every month, I will be hosting live chats to answer all of your questions. Be sure to keep checking Cityline.ca for more details.

How to take your measurements While on the Cityline Weight Loss Challenge, it is important to take your measurements weekly. Measurements include weighing yourself once per week only (same time of day in similar clothing) and taking measurements.  Below you will find instruction on how to take your circumference measurements. All you will need is a scale (digital is best) and a cloth measuring tape. Waist Using a loose measuring tape, take your waist circumference on bare skin (remove clothing and accessories). Stand with your feet together, start at the top of one hip bone, bringing the tape measure all the way around, level with your belly button. Ensure the measuring tape is not too tight. Relax and exhale (do not hold your breath while measuring). Healthy waist circumferences:

• Males: Less than 40 inches (102 cm)
• Females: Less than 35 inches (88 cm)

If you are carrying excess weight in the stomach area, it is considered an apple shape. Excess visceral fat around the abdomen is considered to be a risk for heart disease, cancer and stroke. Hips Stand with feet together. Measure your hip circumference by placing the measuring tape around the widest part of your buttocks. If you are carrying excess weight in the hip region, you are considered pear shaped. This is the less common way to carry weight. Chest A loose measuring tape should pass around the breast region, under your armpits and across your back. The tape should be level and flat when viewed from around your side. For every 5 pounds you lose, you will lose approximately ½ inch to an inch around these 3 circumference measurements. Click here to download a printable PDF version.