As you'll discover below, my weight loss program is quite simple to follow. The plan is based on a hormonally-balanced eating method that will help you get rid of cravings, stay full and, best of all, lose weight. I recommend printing off the simple steps outlined below as a reference guide throughout the Cityline Weight Loss Challenge. You'll also have many other resources, including meal plans, recipes, a food journal and more!

Plan

1) Enjoy 1 grain per day at breakfast, lunch or for a snack. Do not eat grains at dinner. Here are some examples of grains:

• 2 slices of whole-grain or sprouted-grain bread
• 1 whole-grain wrap
• 1/2 cup cooked rice, pasta or quinoa
• 3 Ryvita crackers
• 12 Mary's crackers
• 1 healthy bar (e.g. Kashi or Simply bar)

2) Enjoy 2 fruits per day. Here are examples of one serving of fruit:

• 1 banana
• 1/2 cup berries or melon
• 1 apple, pear, plum or grapefruit
• 1 orange
• 1/2 cup grapes or mangoes

3) All vegetables are "free" and can be eaten at any time of day in limitless quantities with the exception of white potatoes, parsnips, squash and corn. Two small sweet potatoes are allowed per week. 4) Eat 3-4 fats per day. They are very important for weight loss and overall health. A fat option can be eaten at every meal and snack. Here are examples of one serving of fat:

• 1 tbsp olive or flaxseed oil
• 1 tbsp ground flax seeds
• 1 tbsp mayonnaise
• 1 tbsp butter
• 1 tbsp natural nut butter (almond, cashew or peanut)
• 1/4 avocado
• 2 tbsp seeds (e.g. sunflower, sesame, pumpkin)
• 10-15 almonds
• 6-8 whole walnuts
• 40 pistachios

5) Eat a protein at each and every meal. For women, 3-5 ounces of protein per meal is recommended. For men, 4-6 ounces. Three ounces of protein fill the palm of your hand. Here are some examples of proteins:

• Chicken (ground, sliced, breast)
• Fish (tuna, salmon, tilapia, halibut, sole, shrimp)
• Turkey (ground or sliced and nitrate-free)
• Red meat (1 time per week)
• Greek yogurt or regular plain yogurt (1/2 cup)
• Protein powder
• Cottage cheese
• Hemp hearts (2 tbsp)

6) Eat 3 meals and 1-2 snacks per day. A morning snack is optional. An afternoon snack (around 3 p.m.-4 p.m.) is mandatory. Try to eat dinner no later than 7 p.m. After dinner, stick to “free” foods, which are herbal teas, vegetables (carrots, celery, radishes, peppers, broccoli, cauliflower), vegetable soup and/or water. 7) Drink 8 glasses of water per day. Herbal teas count as water; coffee does not. I also recommend you drink at least 1 cup of green tea per day. Green tea contains EGCG, which helps to boost your metabolism. Up to 2 coffees per day are permitted. 8) Enjoy 2 treats per week

• 2 servings of alcohol (4 ounces) per week, but not in the first 30 days
• 2 pieces of dark chocolate (70 per cent)
• 2 extra grains
• 2 extra fruits

9) Eliminate all added white sugar. I will be posting resources on natural sugar substitutions, such as fruit, coconut sugar (in coffee) and honey (in small amounts). 10) Enjoy 1 ounce of cheese per day (thumb-sized). Cheese is to be used as an “add on,” (i.e. on an omelet or salad; 1 Babybel wheel).

Your perfect weight loss day!

Breakfast (7 a.m.-8 a.m.)

• 1 serving of fruit (1/2 carton blueberries, 1 banana or 1 sliced apple)
• 1 protein (i.e. 1 scoop protein powder, 1/2 cup cottage cheese or yogurt or 2 eggs)
• Sprinkle your fat (e.g. 1 tbsp ground flaxseeds, 10 almonds or 6 whole walnuts)

Snack (10 a.m., optional)

• Vegetables and hummus (chickpea dip)
• 8-10 nuts (walnuts or almonds)
• 100 gram yogurt
• 1 ounce of cheese and sliced apples
• 1 bar (e.g. Simply, Kashi or Fibre One bar)

Lunch (12 p.m.-1 p.m.)

• 1 grain (2 slices of whole-wheat or sprouted-grain bread or 1 small wrap)
• 1 protein (3-5 ounces tuna, salmon, chicken, turkey)
• 1 fruit and/or vegetable serving

Snack (3 p.m.-4 p.m.)

• See above for suggestions.

Dinner (6 p.m.-7 p.m.)

• 1 protein serving (3-5 ounces)
• 2 servings of vegetables (all vegetables allowed with the exception of white potatoes, parsnips and corn).
• Sprinkle your fat (e.g. 1-2 tsp olive oil)

And…

• 2 litres of water per day, plus 2 green teas
• No eating after 7 p.m., with the exception of “free” foods, which include all vegetables, 2 Skinny Chews, vegetable broth, chicken broth, water and herbal teas.

Summary of serving sizes

Protein options: 3-5 ounces per meal

• 4 ounces of chicken or fish = 28 grams of protein
• 5 ounces (1 can) of tuna = 40 grams of protein
• 4 ounces of lean beef = 28 grams of protein (1 time week maximum!)
• 2 large eggs = 14 grams of protein
• 1/2 cup of cottage cheese = 15 grams of protein
• 1/2 cup of Greek 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

Fat options: 3-4 per day

• 1 tbsp olive oil
• 1 tbsp flaxseed oil or ground flaxseeds
• 1 tbsp salad dressing (low-fat dairy or oil-based)
• 1 tbsp low-fat mayonnaise
• 1/4 avocado
• 2 tbsp sesame, sunflower or pumpkin seeds
• 1 tsp butter
• 1 tbsp natural nut butter (almond, peanut, cashew)
• 10-15 almonds or cashews
• 6-8 walnuts
• 6-7 olives

Vegetable options: FREE! (except white potatoes, parsnips and corn) Fruit options: 2 per day

• 1 apple, pear, plum, peach or grapefruit
• 1 banana
• Orange or 3 tangerines
• 1/2 cup blueberries, raspberries, strawberries or blackberries
• 1/2 cup watermelon, cantaloupe or honeydew
• 1 pomegranate

Grain options: 1 per day

• 2 pieces of whole-grain or sprouted-grain bread
• 1/2 cup of brown rice or quinoa, cooked
• 1 wrap (whole-wheat or whole-grain)
• 3 Ryvita crackers
• 1/2 cup cooked, whole-grain or spelt pasta. Cook al dente for a lower glycemic index. Undercook by 1-2 minutes for a firmer pasta.

 

I hope you enjoy the first 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. (When I was trying to lose my baby weight, I literally ate the same breakfast for over 2 months!) 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

Apple cinnamon pancakes Serves 1

• 2 tbsp ground flax meal
• 2 eggs
• 1/2 apple, grated
• 1/2 tsp cinnamon
• Coconut oil

Method:

Combine ingredients in small bowl to form a batter. Heat pan to medium heat and add mixture. Cook and enjoy warm.

MORNING SNACK (optional)

• 1 apple

LUNCH

Tuna melt

• 1 can white tuna (in water)
• 1 tsp mayonnaise
• 2 slices sprouted-grain bread
• Tomato slices
• 1 slice low-fat cheddar cheese

Method:

Combine tuna and mayonnaise, and put on sprouted bread. Top with tomato slices and cheese and bake at 350 F, until cheese begins to bubble and melt.

AFTERNOON SNACK (recommended)

• Small vanilla Greek yogurt with 10 walnuts

DINNER

Zucchini arugula pesto noodles Serves 1

• 1-2 zucchinis
• 1 tbsp extra-virgin olive oil
• 1 large handful arugula
• 1 tbsp pesto
• 1 tbsp pine nuts

Method:

Make zucchini noodles using a spiralizer or vegetable peeler. Coat pan with olive oil and cook zucchini noodles and arugula gently for about 2-3 minutes. Combine zucchini noodles, arugula, pesto and toasted pine nuts. Top with 4 ounces of chicken, fish, tofu or roasted chickpeas for extra protein.

 

TUESDAY

BREAKFAST

Strawberry banana smoothie

• 1/2 cup Greek yogurt or 1 scoop protein powder
• 1/2 banana, fresh or frozen
• 1/2 cup strawberries
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds or ground flax seeds
• 3 ice cubes

Method:

Blend on high and enjoy!

MORNING SNACK (optional)

• Hard boiled egg and cucumber slices

LUNCH

Zesty black bean burrito Serves 1

• 1 high-fibre or whole-wheat wrap
• 1/2 cup black beans, rinsed
• Shredded lettuce
• Diced tomatoes
• 1 tbsp feta cheese
• Sprinkle of chili powder and cumin

Method:

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

AFTERNOON SNACK (recommended)

• Celery sticks and 1 tbsp almond butter

DINNER

• Crispy chicken fingers (recipe below)
• 1 cup cauliflower mash (recipe below)

 

WEDNESDAY

BREAKFAST

Mini tomato and basil quiche

• 2 eggs
• Fresh basil leaves, torn
• 2 small sundried tomatoes, cut into small pieces
• 1 oz goat cheese, crumbled

Method:

Add eggs to small bowl and whisk. Add basil, sundried tomatoes and goat cheese, and pour into two muffin tin cups (greased with coconut oil beforehand). Cook at 350 F for 15-20 minutes.

Note: This recipe can be made in advance and enjoyed for breakfast the following day. I make a dozen of these at a time and freeze some for future use.

MORNING SNACK (optional)

• 1 orange or grapefruit

LUNCH

Crunchy salmon wrap Serves 1

• 1 whole-wheat wrap
• 1 can salmon (4-6 oz)
• 1 tbsp low-fat mayonnaise
• 1 tbsp celery, chopped
• Tomatoes and cucumber, chopped

Method:

Add salmon to a small bowl and mix with mayonnaise. Lay wrap flat and add all ingredients. Wrap and enjoy!

AFTERNOON SNACK (recommended)

• 2 tbsp roasted pumpkin seeds and 1 green apple

DINNER

• Chicken Bolognese with spaghetti squash (See recipe below.)

 

THURSDAY

BREAKFAST

Warming blueberry oatmeal

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/2 cup blueberries
• 2 tbsp hemp seeds

Method:

Combine rolled oats and almond milk, and microwave for 3 minutes. Stir in blueberries and flax seed.

MORNING SNACK (optional)

• 1/2 cup raspberries and 6 walnut halves

LUNCH

Tomato soup with roasted chickpeas

• 1 cup low-sodium tomato soup
• 1/2 cup roasted chickpeas as topping

Method for roasting chickpeas:

Preheat oven to 350F. Drain and rinse a can of chickpeas and dry well with paper towel. Place chickpeas in large bowl, add 1/2 tablespoon olive oil, and season with oregano if desired. Bake for 50 minutes or until crunchy.

AFTERNOON SNACK (recommended)

• 30 unsalted pistachios

DINNER

Steak lettuce wraps Serves 1

• 1 tbsp extra virgin olive oil
• 1 tsp cumin
• 1 garlic glove, minced
• 3 oz steak strips
• 1 cup green peppers, sliced
• 1/2 cup onion, sliced
• 2 large leaves lettuce
• 1 tbsp salsa

Method:

In a skillet, saute olive oil, cumin and garlic for 1-2 minutes. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 6-8 minutes. Place mixture in lettuce wraps and top with salsa. Enjoy!

 

FRIDAY

BREAKFAST

Berry yogurt parfait

• 1/2 cup plain Greek yogurt (1% or 2%)
• 1/2 cup fresh raspberries
• 6 walnut halves, crushed
• Drizzle of honey

MORNING SNACK (optional)

• 1/4 cup all bran buds and 1/2 cup almond milk

LUNCH

Open-faced egg salad sandwich

• 2 hard-boiled eggs
• 1 tbsp mayonnaise
• 1 slice sprouted-grain bread
• Tomato and cucumber slices

Method:

Mash hard-boiled eggs and mayonnaise together and place on bread. Top with tomato and cucumbers and sprinkle with sea salt and pepper.

AFTERNOON SNACK (recommended)

• 6 whole-grain crackers (e.g. Mary’s crackers) and 1 wedge of light Laughing Cow cheese

DINNER

Creamy peanut butter smoothie

• 1 scoop of chocolate protein powder
• 1/2 banana
• 1 tbsp natural peanut butter
• 1 tbsp ground flax seeds
• 1 cup unsweetened almond milk
• 3 ice cubes

Method:

Blend all ingredients and enjoy!

 

SATURDAY

BREAKFAST

Avocado toast

• 1 slice sprouted-grain bread
• Hard-boiled egg
• 1/4 avocado
• 1 tsp extra-virgin olive oil

Method:

Slice hard-boiled egg and avocado over piece of toast and drizzle with olive oil

MORNING SNACK (optional)

• 1/2 cup red grapes

LUNCH

Protein-packed chef salad Serves 1

• 1/4 head romaine lettuce
• 1/2 tomato, sliced, or a handful of cherry tomatoes
• 3 slices of nitrate-free turkey or chicken slices, torn into bite-sized pieces
• 1/4 sliced red onion
• 1 tbsp goat cheese or feta cheese
• 1 tbsp extra-virgin olive oil
• 1 tsp balsamic vinegar
• Salt and pepper to taste

Method:

Add all produce to bowl. Sprinkle with cheese. In a small bowl, whisk olive oil, balsamic vinegar, salt and pepper and drizzle on salad.

AFTERNOON SNACK (recommended)

• 1 pear and 10 almonds

DINNER

Dill salmon Serves 1

• Extra-virgin olive oil
• 1 salmon fillet
• Fresh dill
• Sea salt

Method:

Drizzle olive oil over salmon and sprinkle with dill and sea salt. Bake for 20 minutes at 350 F or until salmon flakes with a fork.

 

SUNDAY

BREAKFAST

Cheesy scrambled eggs

• 1 whole-wheat English muffin
• 1-2 eggs
• 1 oz low-fat mozzarella cheese
• 1 tbsp guacamole on the side
• 1/2 cup fresh berries on the side

Method:

Whisk 2 eggs together in bowl. Heat a skillet over medium heat and melt 1 tablespoon of butter. Pour egg mixture into pan and add salt and pepper if desired. Reduce heat to low-medium heat and let the eggs set prior to scrambling. Add cheese and stir with wooden spoon until cooked through. Enjoy with English muffin and fresh berries.

MORNING SNACK (optional)

• Apple slices with cinnamon sprinkled on top

LUNCH

Red lentil soup

• 1 cup lentil soup (recipe below)
• Side salad or cut veggie sticks

AFTERNOON SNACK (recommended)

• 1 Karmaffin (nutrient-dense muffin)

DINNER

Chicken chopped salad

• 4 oz grilled chicken breast, cubed
• Small handful of cherry tomatoes, halved
• 1/4 avocado, cubed
• Romaine lettuce, chopped

Dressing:

• 1 tbsp olive oil
• 1/2 tbsp balsamic vinegar
• Sea salt

 

RECIPES

Cauliflower Mash CRISPY CHICKEN FINGERS Serves 4 Ingredients:

• 1 cup whole-wheat Italian seasoned bread crumbs
• 1 cup freshly-grated Parmesan cheese
• 1 tbsp garlic powder
• 1 tsp Herbamare salt substitute or sea salt
• 2 egg whites
• 4 boneless, skinless chicken breasts cut into chicken fingers

Method: Preheat oven to 400 F. In medium bowl, combine breadcrumbs, Parmesan cheese, garlic powder and salt. Mix well. In a separate bowl, beat egg whites and dip chicken fingers one by one into the mixture. Follow that by rolling the chicken fingers in the breadcrumb mixture. Place breaded chicken on a lined baking sheet and bake for 15 minutes, turning halfway through.   CHICKEN BOLOGNESE WITH SPAGHETTI SQUASH Serves 5 (freeze leftovers) Ingredients:

• 1 medium spaghetti squash, halved
• 1 1/2 lb ground chicken
• 2 garlic cloves, minced
• 1 onion, diced
• 1 green pepper, diced
• 2 carrots, peeled and cut
• 1 jar tomato sauce (avoid using one with added sugars)
• 1 tbsp oregano
• 1 tsp chili powder (optional)
• Dash Tabasco sauce

Method: Spaghetti squash: Place cut side down. Bake at 350 F for 45 minutes. Turn squash and bake until skin is tender (about 5 minutes). Once cooked, run fork over inside of squash to release strands. Sauce: Add ground chicken to a pan on medium heat and cook halfway. Add garlic and onions and cook for 5 minutes. Add peppers and carrots and cook for another 2-3 minutes or until meat is no longer pink and vegetables are tender. Add tomato sauce and seasonings, increase heat to high and bring to a boil. Lower to a simmer, allowing to cook for another 30 minutes, uncovered. Serve over prepared spaghetti squash.   RED LENTIL SOUP Serves 6 (freeze leftovers) Ingredients:

• 1 cup red lentils, rinsed and drained
• 1 tbsp olive oil
• 1 onion, chopped
• 1 garlic clove, minced
• 1/2 tsp ground ginger
• 1/2 tsp paprika
• 1/2 tsp turmeric
• Pinch red pepper flakes
• 3 cups vegetable or chicken broth
• 1 can diced tomatoes
• 2 medium carrots
• 1 can chickpeas, drained and rinsed
• 1/2 cup chopped basil

Method: Heat olive oil in large pot, add onions and garlic, and saute for 2 minutes. Add spices, lentils, broth, tomatoes and carrots, and bring to a boil. Reduce heat to medium-low and simmer for 40 minutes, uncovered. Stir in chickpeas and simmer for another 10 minutes.  

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

Recipes and meal plan courtesy of www.drjoey.com  

From cinnamon french toast to chia seed pudding, here are the recipes for Dr. Joey's Top 10 Weight Loss Challenge breakfasts!   1. CINNAMON FRENCH TOAST Ingredients:

• 1 egg
• 1/2 tsp cinnamon
• 1 tbsp 1% milk
• 1 tsp butter
• 2 slices of sprouted grain bread
• 1/2 cup strawberries, sliced

Method: Beat egg, cinnamon and milk together in small bowl. Heat butter in small pan. Dip bread into egg mixture and cook until browned and flip. Once both sides are browned, put onto a plate and top with sliced strawberries. Note: For a dairy free option, substitute almond milk for cow’s milk and use a dairy-free butter   2. STRAWBERRY VANILLA CRUNCH Ingredients:

• 1/2 cup vanilla Greek yogurt
• 1/2 cup strawberries
• 1/4 cup all bran buds

Method: Add yogurt and berries into bowl and sprinkle with all bran buds.   3. CREAMY CHOCOLATY SMOOTHIE Ingredients:

• 1 scoop chocolate protein powder
• 1/2 banana, peeled and frozen
• 1/2 tbsp natural nut butter (almond or peanut butter)
• 1 teaspoon unsweetened cocoa powder
• 1 tbsp ground flax seeds
• 1 cup unsweetened almond milk
• 2-3 ice cubes

Method: Add all ingredients to blender and blend on high until smooth and creamy. Sprinkle with raw cocoa nibs for some crunch. GF = gluten free DF = dairy free   4. EGG-WHITE SCRAMBLE WITH AVOCADO Ingredients:

• 3-4 egg whites
• 1 tsp butter
• 1/4 avocado
• Tomato slices

Method: Scramble egg whites in butter on medium heat. Enjoy with sliced avocado and tomato slices. GF = gluten free   5. RASPBERRY CHIA SEED PUDDING Ingredients:

• 4 oz almond milk
• 2 tbsps chia seeds
• 1/4 tsp vanilla extract
• 1 tbsp hemp hearts
• 1 tbsp raspberries

Method: Add the milk, chia seeds, and vanilla into a bowl. Stir until combined and refrigerate for 2-3 hours or overnight. Before eating, top with hemp hearts, and raspberries. GF = gluten free DF = dairy free   6. GOOD MORNING COFFEE SMOOTHIE Ingredients:

• 1 cup unsweetened almond milk
• 2 oz. cold brew black coffee
• 1 scoop protein powder
• 2-3 ice cubes
• 1 tbsp chia seeds

Method: Add all ingredients into blender and blend on high until smooth and creamy. GF = gluten free DF = dairy free   7. WALNUT BLUEBERRY CRUNCH YOGURT PARFAIT Ingredients:

• 1/2 cup plain Greek yogurt
• 1/2 cup blueberries
• 1/2 tbsp ground flax seeds
• 6 walnuts, crushed
• Drizzle of raw honey

Method: Add yogurt and berries to bowl and sprinkle with flax and crushed walnuts. Drizzle with honey. GF = gluten free   8. ANY VEGGIE OMELET Ingredients:

• 2 full eggs
• 1 egg white
• 2-3 of your favourite veggies, chopped (i.e., broccoli, peppers, tomatoes, onions, spinach)
• 1 oz goat cheese

Method: Heat small pan with a little butter or coconut oil. Whisk eggs in small bowl and add into heated pan. Add prepared vegetables and cheese and allow to cook until cooked through, flipping halfway. GF = gluten free   9. SMOKED SALMON AND CREAM CHEESE Ingredients:

• 2 slices of sprouted grain bread
• 4oz smoked salmon
• 1 tbsp light cream cheese
• Wedge of lemon
• Capers

Method: Spread cream cheese on toast and top with smoked salmon. Squeeze a wedge of lemon over salmon and top with capers (optional).   10. WARMING APPLE-CINNAMON OATMEAL Ingredients:

• 1/2 cup cooked steel cut oats
• Splash of unsweetened almond milk
• 1/2 apple, cut into small pieces
• 1/2 tsp cinnamon
• 1 tbsp hemp hearts

Method: Add cooked oats to bowl and mix with some almond milk. Top with apple pieces and sprinkle with cinnamon and hemp hearts. In order to make this 100-per-cent gluten-free, ensure you buy gluten-free oats! GF = gluten free DF = dairy free Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman Click here download a printable PDF version.  

There are plenty of gluten- and dairy-free options in these tasty and nutritious recipes.   1) CHICKEN LETTUCE WRAPS Ingredients: 1-2 large leaves Romaine lettuce 4-6 oz of nitrate-free chicken slices 1/4 avocado, sliced 1/4 cup tomatoes, chopped 1-2 tbsp mustard or salsa Method: Place chicken, avocados and tomatoes on lettuce leaves. Top with desired topping (e.g. salsa, mustard), wrap and enjoy! GF = gluten free DF= dairy free   2) COLORFUL CHOPPED SALAD WITH CILANTRO-LIME DRESSING Ingredients: 1-2 cups arugula or baby spinach leaves 1 yellow pepper, diced 1 small cucumber, diced 1/2 cup cherry tomatoes, halved 1/4 cup red onion, diced 1/2 cup carrots, grated 1/4 cup chickpeas, rinsed well (or cube cooked chicken) 1/4 cup black beans, rinsed well Dressing 1/4 cup chopped cilantro 1/4 cup extra-virgin olive oil 2 tbsp lime juice 3 tbsp orange juice Pinch salt and pepper Pinch minced garlic Method: Add all vegetables on bed of lettuce and top with chickpeas (or chicken) and black beans. Place all ingredients for dressing in food processor and blend until smooth. Drizzle 2 tablespoons of dressing over salad. Store excess in fridge for future use. GF = gluten free DF = dairy free   3. HIGH-PROTEIN TUNA WRAP Ingredients: 1 high-fibre wrap, small 6 oz tuna packed in water 1 tbsp low-fat mayonnaise 1 hard-boiled egg, sliced 1/4 cup celery, chopped 2 tomato slices 2-3 slices cucumbers Method: Drain tuna and mix with mayonnaise and celery. Add to wrap with hard-boiled egg, tomato and cucumbers. DF = dairy free   4) PESTO PASTA SALAD Ingredients: 1/2 cup quinoa pasta, cooked 1 tbsp pesto 1 tbsp hemp hearts 1 oz goat cheese 1/4 cup cherry tomatoes Method: Prepare pasta according to package and rinse well. Add pesto to pasta and mix together. Sprinkle with hemp hearts and goat cheese and add cherry tomatoes. Serve cold or at room temperature. GF = gluten free   5. VEGGIE PITA Ingredients: 1 whole-wheat pita 1 hard-boiled egg, sliced 1/4 cup chickpeas 1/2 cup mixture of your favorite vegetables (e.g. celery, tomatoes, cucumbers, peppers) 1/4 avocado, mashed Method: Add all ingredients to pita and enjoy. DF = dairy free   6. GOAT CHEESE SALAD Ingredients: 2 cups arugula 1/4 cup strawberries, sliced 1 oz goat cheese 6 pecans 1 tbsp extra-virgin olive oil 4-6 oz protein of your choice (chicken breast or salmon) Method: Add arugula to serving bowl and top with strawberries, cheese, pecans and protein. Drizzle with olive oil. GF = gluten free   7. RICE PAPER WRAPS Ingredients: 2 rice paper wraps 3 oz sliced shrimp or tofu 1/4 cup thinly-sliced red peppers, mango, cucumbers, carrots and lettuce 1 tbsp fresh cilantro Method: Prepare all ingredients. Soak rice paper wrap in warm water. Add ingredients and wrap immediately. Cut into halves. GF = gluten free DF = dairy free   8. CHICKEN SALAD WITH ROASTED VEGETABLES AND POMEGRANATE SEEDS Ingredients: 4 oz chicken breast 1 red pepper 1 yellow pepper 1 small zucchini 2 cups arugula 1/2 cup pomegranate seeds 1 tbsp extra-virgin olive oil Method: Cook chicken at 350 F for 20-25 minutes or until cooked through. While chicken is cooking, bake vegetables until softened. Once finished, cut into 1-inch pieces. Add arugula to bowl and top with roasted vegetables and cooked chicken. Top with pomegranate seeds and drizzle with olive oil. GF = gluten free DF = dairy free   9. SALMON CAKES Ingredients: 1/3 cup bread crumbs 1 small can salmon 1/2 tbsp liquid egg whites 1/2 green onion, minced 1/4 tbsp fresh mint, finely chopped 1/4 tbsp fresh dill, finely chopped 1/4 tsp lemon zest 1/4 tbsp lemon juice Pinch of black pepper Method: In a bowl, mix together salmon, egg whites, green onions, mint, dill, lemon zest, lemon juice, pepper and bread crumbs until well-combined. Form mixture into 2 patties and arrange on a non-stick skillet. Cook over medium heat, until just browned. Can be eaten warm, at room temperature or cold. Add a dollop of Greek yogurt on the side for dipping. Note: Use gluten-free bread crumbs to make this lunch gluten-free.   10. OPEN-FACED TURKEY-AVOCADO SANDWICH Ingredients: 1 slice sprouted-grain bread 1/4 small avocado, sliced thin 3-4 slices turkey slices, nitrate-free Handful of alfalfa sprouts Leaf lettuce 1 tsp Dijon mustard Method: Add avocado, turkey, alfalfa and lettuce to bread. Drizzle with mustard and serve with mixed green salad with drizzle of olive oil and lemon vinaigrette DF = dairy free Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman Click here download a printable PDF version.  

Many of these dinners are good not only for people doing the Cityline Weight Loss Challenge, but also for the whole family. 1. BAKED CHICKEN WITH SWEET POTATO AND BROCCOLI Ingredients: 4 oz chicken breast 1 tbsp olive oil 1 tbsp oregano 1 small sweet potato 1 cup broccoli florets Sea salt to taste Method: Preheat oven to 350 F. Season chicken breast with olive oil and oregano. Wash sweet potato and cut into bite-sized pieces. Add sweet potato and broccoli florets on a baking sheet and lightly coat with olive oil and season with sea salt. Add chicken, sweet potato and broccoli to oven and allow to cook for 20-25 minutes, flipping vegetables halfway through. Once chicken is cooked through and vegetables start to soften, remove from oven and enjoy. GF = gluten free DF = dairy free   2. PASTA WITH MEAT SAUCE Ingredients: 3-5 oz ground turkey, chicken or beef 1 cup of tomato sauce 1/4 cup of sliced mushrooms 1/2 red pepper, diced 1 large zucchini 2 tsp extra-virgin olive oil 1 tbsp Parmesan cheese Method: Saute ground meat until cooked through. Add tomato sauce, mushrooms and peppers and simmer for 30 minutes. While sauce is simmering make zucchini noodles with a spiralizer or slice with a mandoline. Saute zucchini noodles with olive oil in a separate skillet for 2 minutes, remove and plate. Place meat sauce and vegetables on top of noodles and add grated Parmesan cheese. Note: Omit cheese to make this dinner dairy-free. GF = gluten free   3. LEMON DILL FISH WITH ROASTED VEGETABLES Ingredients: 3-5 oz fillet of your favourite fish (salmon, tuna, tilapia, etc.) Fresh lemon juice, squeezed Sprinkle of fresh dill Black pepper to taste Vegetables to bake (e.g. broccoli, cauliflower, Brussels sprouts, etc.) Method: Wrap fish in foil and season with lemon juice and dill. Bake for 25 minutes at 350 F. On a separate pan, coat vegetables with 1 teaspoon extra-virgin olive oil and bake for 20 minutes or until tender. GF = gluten free DF = Dairy free   4. EASY ASIAN STIR FRY Ingredients: 1 tbsp extra-virgin olive oil 4-6 oz protein (chicken, tofu or shrimp recommended) 1/2 cup bok choy, chopped and washed 1/2 cup peppers, sliced 1/2 cup water chestnuts 1/2 cup carrots. sliced 2 tbsp of low-sodium soy sauce or tamari Method: Add olive oil to pan and cook tofu, chicken or shrimp in skillet until cooked through (medium to high heat). Once cooked, add all chopped vegetables and 2 tablespoons of sauce. Sauté for 2-5 minutes until vegetables are tender. Note: To make this dinner gluten-free, use tamari instead of soy sauce. DF = dairy free   5. CRISPY EGG CRUST PIZZA Ingredients: 1 tbsp butter 1/4 cup broccoli florets 1/4 cup carrots, diced 1/4 cup mushrooms, sliced 1/4 cup onion, diced 2 whole eggs Method: Melt butter in skillet and add vegetables. Saute for 2-3 minutes. Whisk eggs together in small bowl and add to vegetable mixture. Allow eggs to set until crispy on edges. GF = gluten free   6. STUFFED PEPPERS Ingredients: 4 oz ground chicken 1 garlic clove 1/2 onion, chopped 1/2 cup canned Italian-style tomatoes 1/4 cup of broccoli florets 1/4 cup of chopped celery 1 red pepper 1 tbsp of crumbled goat’s cheese Method: Preheat oven to 350 F. In a skillet, sauté ground chicken on medium heat with garlic and onion until meat is cooked and onions are soft. Add the tomatoes and vegetables and allow to sauté for 15-20 minutes. Cut the top of the pepper off and remove the core and seeds. Stuff the pepper with meat and vegetable mixture, put onto lined baking sheet and cover with foil. Bake for 30 minutes covered and then allow to bake uncovered for about 10 minutes. Top with crumbled goat’s cheese and enjoy! GF = gluten free DF = Dairy free   7. OVEN BAKED TURKEY KEBABS Makes 2 skewers Ingredients: 5 oz turkey breast, cut into 1-inch pieces 1 small zucchini, sliced into l/2-inch chunks 4 whole fresh mushrooms 1 red pepper, cut into chunks 1 tbsp olive oil-based dressing Marinade 2 tbsp low-sodium soy sauce or tamari 1 tbsp lemon juice Pinch garlic powder 1/4 tsp ground ginger Method: Combine all ingredients for marinade and brush over turkey. Keep in fridge for 4-6 hours. Using metal skewers, put turkey pieces on skewer alternating with vegetables. Cook in over on 350 F for approximately 20-25 minutes (or until cooked through). Note: If using wooden skewers, soak overnight so they do not burn. GF= gluten free DF = dairy free   8. KALE AND EDAMAME SALAD Ingredients: 2 cups kale, chopped 1/2 cup edamame beans, unshelled 1 cup broccoli florets 1/2 cup carrots, shredded 1/2 red pepper, diced 1/2 avocado 1/2 cucumber, diced 1 tbsp sesame seeds 1 tbsp low-sodium teriyaki sauce Method: Add chopped kale into bowl and top with edamame, broccoli, carrots, red pepper, avocado and cucumber. Sprinkle sesame seeds overtop salad and add sauce. Mix until kale and vegetables are lightly coated. Note: To make this dish gluten-free, use a gluten-free teriyaki sauce or replace with tamari. DF = dairy free   9. BEEF TACOS IN LETTUCE WRAPS Serves 1 Ingredients: 4 oz lean ground beef 2 whole iceberg lettuce leaves 1/4 cup tomatoes, diced 1 tbsp guacamole 1 tbsp salsa 1 tbsp cheddar cheese, shredded Method: Cook beef on medium heat until cooked through. Divide cooked meat between lettuce leaves and add all the toppings. Enjoy! Note: This is a great family meal that can kids as well as adults on the Cityline Weight Loss plan. Kids can have tortilla wraps; adults can have lettuce wraps. GF = gluten free   10. MARINATED TOFU BOWL Ingredients: 1/2 tbsp olive oil 1/2 cup firm tofu, cut into ¾ inch cubes 1/2 avocado 2 cups mixed greens 1/4 cucumber, sliced 1/2 cup carrots, shredded 1 tbsp extra-virgin olive oil and 1/2 tbsp balsamic and sea salt Method: Heat oil in a medium non-stick skillet over medium-high heat and add tofu.  Allow tofu to get golden brown. Once tofu is cooked, add to serving bowl with all other ingredients and drizzle with olive oil, balsamic and sea salt. GF= gluten free DF= dairy free

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