Weight Loss Challenge program summary sheet

Dr. Joey's 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.

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!


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)


  • 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.


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Will be 55 years old next month. I have let myself go since I retired 7 years ago, now I’m feeling the pressure of my weight gain and need to make some changes. I’m scared, a bit apprehensive yet excited to start this with the hopes of feeling better and losing some weight in 2016.

January 13, 2016 at 9:41 am

I notice that you don’t have any portion for dairy. I would like to have milk and not almond or soy so could you please advise how much is allowed on the plan.
Thank you

January 13, 2016 at 11:44 am

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