Cityline 2016 Weight Loss Challenge: 7-day meal plan #4

I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #4, filled with delicious meals, recipes and snacks.

It’s not too late to join in. Click here for our start-up package and join the Cityline Weight Loss Challenge Facebook group.

MONDAY

BREAKFAST

Strawberry “cream” overnight oats

1/2 cup dry steel-cut oats
1/4 cup almond milk
3/4 cup plain Greek yogurt
1/2 cup sliced strawberries

Method:

Mix together. Put in a small container with a lid. Store in the refrigerator overnight with the lid on. The next morning, stir and add a sprinkle of cinnamon and hemp hearts (if desired) and enjoy!

MORNING SNACK (optional)

Carrot and celery sticks with 2 tablespoons hummus

LUNCH

Tuna and pepper salad with cranberries
Serves 1

1 can tuna (low sodium, packed in water)
1 tbsp Greek yogurt or mayonnaise
1/4 cup diced red and yellow peppers
4 cherry tomatoes, diced
1/4 cup chopped celery
1 cup arugula
2 tbsp dried cranberries

Method:

Mix yogurt or mayonnaise with tuna. Add peppers and celery to tuna. Add tuna mix on a bed of arugula and top with cranberries. Dress with balsamic vinaigrette if desired.

AFTERNOON SNACK (recommended)

2 pieces of light Laughing Cow cheese and 1 apple, sliced

DINNER

Lemon parsley chicken breast with spinach salad (See recipe below.)

TUESDAY

BREAKFAST

Key lime pie yogurt
Serves 1

1/2 cup 2% Greek yogurt, plain
1/4 cup of Key lime yogurt (e.g. Chobani)
1/2 cup blueberries
8 walnuts

Method:

Mix plain and flavored yogurt together. Top with blueberries and walnuts and enjoy.

MORNING SNACK (optional)

1 small serving of unsweetened applesauce

LUNCH

Mighty green quinoa salad (vegetarian)
Serves 1

1 cup baby kale
1 cup spinach
1/2 cup quinoa (cooked)
Cucumbers, chopped
Tomatoes, chopped
1/4 avocado
1 tbsp olive oil, balsamic and juice of half a lemon (dressing)
2 tbsp of hemp hearts (sprinkled on top of salad for protein)
1 tbsp of goat’s cheese

AFTERNOON SNACK (recommended)

Pear and 1 tablespoon almond butter

DINNER

Chicken and Brussels sprout stir-fry (See recipe below.)

WEDNESDAY

BREAKFAST

Cottage cheese, raspberry and cinnamon parfait
Serves 1

1/2 cup cottage cheese (or Greek or coconut yogurt)
10 almonds
1/2 cup raspberries
Drizzle of raw honey
Sprinkle of cinnamon

Method:

Top cottage cheese with almonds and raspberries. Add honey and cinnamon and enjoy.

MORNING SNACK (optional)

Sliced red peppers

LUNCH

Chicken and avocado sandwich

1/2 avocado, mashed
1 can of salmon, drained
1/2 tbsp lemon juice
1 slice tomato
1 lettuce leaf
2 slices sprouted-grain bread

Method:

Mix lemon juice into mashed avocados and fold in salmon. Place lettuce, tomato and avocado-salmon mixture between two slices of bread and enjoy!

AFTERNOON SNACK (recommended)

10 almonds and 1 small yogurt

DINNER

Asparagus, tomato and feta frittata (See recipe below.)

THURSDAY

BREAKFAST

Sweet banana oat smoothie
Serves 1

1/2 ripe banana
1 tbsp rolled oats
1 tbsp ground flaxseed or chia seeds
1 date
1 teaspoon almond butter
1/2 cup Greek yogurt (or coconut yogurt for dairy-free)
1 tsp cinnamon
Pinch of nutmeg
1/2 cup unsweetened almond milk
Ice cubes

Method:

Blend on high speed for 30 seconds-1 minute and enjoy!

MORNING SNACK (optional)

Baby carrots and 2 tablespoons of low-fat ranch dip.

LUNCH

Smoked salmon and cream cheese wrap with capers and arugula

1 small whole-wheat or sprouted-grain wrap
4 oz smoked salmon
1-2 tbsp low-fat cream cheese
1 tbsp capers
1 handful arugula

Method:

Place smoked salmon and cream cheese in wrap and top with arugula and capers. Roll and enjoy!

AFTERNOON SNACK (recommended)

1 apple with 1 tablespoon of natural nut butter

DINNER

Skinny burger and fries

1 turkey, beef, chicken, salmon or tofu burger
2 leaves bib lettuce
1 slice tomato
1 slice onion
Add condiment of choice
1 small sweet potato
Olive oil

Method:

Cook burger and top bib lettuce with condiments of choice. Coat sweet potato wedges with olive oil, paprika, salt and pepper to taste. Bake at 350 F until crispy (approximately 25-30 minutes).

FRIDAY

BREAKFAST

Sprouted toast with nut butter

1-2 slices of sprouted grain bread
1 tbsp almond, cashew or natural peanut butter
1/2 banana, sliced on top of toast
2 tbsp hemp hearts, sprinkled over top

MORNING SNACK (optional)

Skinny vanilla latte

LUNCH

Mandarin crunchy chicken salad
Serves 1

4 oz chicken breast
Spinach
Arugula
Tomato, chopped
Cucumbers, chopped
1 tbsp feta cheese
t tsp of sunflower seeds
1/4 cup mandarin oranges
1 tbsp balsamic vinaigrette

AFTERNOON SNACK (recommended)

Peach and 2 tablespoons of sunflower seeds

DINNER

Rainbow trout baked in foil with tomatoes, garlic and thyme (See recipe below.)

SATURDAY

BREAKFAST

Chia pudding to go
Serves 1

6 ounces almond milk
2 tbsp chia seeds
1/2 mashed banana
1 tsp vanilla
Shredded coconut
1/2 cup blueberries

Method:

Combine almond milk, chia seeds and banana in a glass container and refrigerate overnight. In the morning, add vanilla, coconut and blueberries and enjoy.

MORNING SNACK (optional)

Baby carrots

LUNCH

Energy boosting tofu salad
Serves 1

1/2 cup broccoli, chopped
2 carrots, chopped
3 sundried tomatoes, chopped
Small roasted sweet potato, chopped
1/4 ripe avocado, sliced
3 large handfuls of arugula
Balsamic vinegar
Juice of half a lemon
1/2 cup grilled tofu

Method:

Combine all vegetables in a bowl. Dress with balsamic vinegar and lemon juice and top with tofu.

AFTERNOON SNACK (recommended)

6 walnuts and 1 small container unsweetened applesauce

DINNER

Mexican fiesta salad

4 oz ground turkey
1 1/2 tsp taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans (optional)
1/2 cup diced tomatoes
1/4 cup yellow corn niblets
1 tbsp crumbled feta cheese
5 blue corn chips with flax (e.g. Neal Brothers), crumbled

Method:

Brown turkey in a pan over medium-high heat, and stir in taco seasoning. Toss turkey with remaining ingredients.

SUNDAY

BREAKFAST

Blueberry pancakes
Serves 1

1/4 cup fresh blueberries
2 eggs
2 tbsp ground flax meal
1/2 tsp cinnamon
Coconut oil

Method:

1. In a small mixing bowl, combine eggs and flax to form a batter. Add blueberries and cinnamon.
2. Melt coconut oil in a pan over medium heat and wipe excess with paper towel (or use canola or olive oil). Pour batter into pan to form pancakes. The recipe should make 1-2 pancakes depending on size.
3. Cook until edges start to set, and then flip and cook through.

MORNING SNACK (optional)