Cityline 2013 Weight Loss Challenge start-up package

Here, Dr. Joey guides you through everything you need to do in order to get going on the 2013 Weight Loss Challenge!

Here, Dr. Joey guides you through everything you need to do in order to get going on the 2013 Weight Loss Challenge!


Taking measurements

To measure waist circumference

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 navel. 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)

To measure hip circumference

Stand with feet together. Measure your hip circumference by placing the measuring tape around the widest part of your buttocks.

To measure chest circumference

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. You may need the help of a friend to ensure that the tape is not too tight and there are no wrinkles.


Program summary sheet

Enjoy 1 grain per day

Options include:

  • 2 slices sprouted grain bread, 1 whole grain wrap,  ½ cup cooked rice/ pasta/quinoa, 3 Ryvita crackers, 1 Kashi bar, 1 Luna bar, 1 Fibre 1 bar
  • no grain after 3pm

Enjoy 2 fruits per day

Fruit servings include:

  • ½ banana, ½ cup berries/melon, 1 apple, pear, plum, grapefruit, orange, 3 clementines

All vegetables are free and unlimited with the exception of white potatoes, parsnips and corn.

3 fats per day

  • 1 tbsp. olive oil, flaxseed oil/ground seeds, salad dressing, mayonnaise, nut butter
  • ¼ avocado
  • 2 tbsp. seeds – sunflower, sesame, pumpkin
  • 10 almonds, 6 walnuts, 20 pistachios

3 protein servings per day

  • critical for fat burning
  • 3-5 oz. for women, 4-6 oz. for men at breakfast, lunch, dinner

1 oz. of low fat cheese per day

  • in addition to fat servings
  • add to omelets, salads, sandwiches etc.

3 meals and 2 snacks per day

  • morning snack optional; afternoon snack is mandatory
  • After-dinner eating is for “free foods” only – i.e. vegetables, vegetable soup, 2-3 “Skinnychews” (

2 treats per week

  • 2 alcohol servings (4 oz.) per week
  • 2 pieces of dark chocolate (at least 70% cocoa mass)
  • 2 extra grains

8 glasses of water per day including warm water with fresh lemon in a.m.

2 green tea per day (boosts metabolic capacity)

1 coffee per day (maximum)


Your perfect day

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 (red peppers, cherry tomatoes, baby carrots) and hummus (2 tbsp.)
  • 8-10 nuts (walnuts or almonds)
  • 100 gram yogurt
  • 1 ounce of cheese and sliced apples
  • 1 non-fat latte + apple

Lunch (12–1pm)

  • 1 serving of grain (2 pieces of bread, 1 wrap, ½ cup of brown rice or quinoa)
  • 1 selection of protein (4-6 ounces of tuna, salmon, chicken, turkey)
  • 1 fruit or vegetable serving

Snack (3-4pm)

  • see morning snack ideas above

Dinner (6-7pm)

  • 1 protein serving (4-6 ounces of chicken, fish, turkey, egg, lean beef)
  • 2-3 servings of vegetables
  • Sprinkle your fat (i.e. 1-2 tsp. of olive oil)

After dinner (7pm) – Free foods!

  • 1 extra piece of fruit
  • Vegetables
  • Vegetable soup
  • Water and herbal tea

+ 2 liters of water per day + 2 green tea!


Suggestions for meal options


  • Toast with natural peanut butter
  • Protein smoothie
  • Scrambled eggs (or egg substitute) with cheese
  • A poached egg on whole grain bread
  • Yogurt with fruit and nuts
  • Protein powder mixed into slow-cooking oatmeal


  • Yogurt
  • Apple, applesauce, peach, pear, plum, berries
  • Hummus (chickpea dip) with carrots (2 tbsp. of hummus maximum)
  • Protein smoothie
  • 1 ounce of low-fat cheese with carrots and celery
  • 10 nuts (almonds or walnuts) or 1/2 handful of pumpkin or sunflower seeds


  • Turkey slices with veggies and cheese in a sandwich or wrap
  • Tuna, turkey or chicken wrap with slice of low-fat cheese
  • Chicken, salmon or tuna salad
  • Cottage cheese and fruit
  • Spinach salad with chicken and mandarin oranges
  • Sliced chicken breast over garden medley salad


  • Baked or grilled fish (salmon, tuna, tilapia, sole, cod, haddock, halibut etc.)
  • Turkey, chicken or veggie burger + bowl of vegetable soup
  • Stir-fried tofu or chicken with veggies
  • BBQ chicken breast + grilled vegetables
  • Salmon patties + salad
  • Chicken, lean beef, turkey or soy meat chili

All information and recipes courtesy Dr. Joey Shulman

Join the conversation

What do you think?


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How do we adapt this program for vegans?

January 02, 2013 at 12:32 pm

I’m going to try this. I want to get healthy again. Sounds easy to follow and not a lot of fancy things that most people don’t have at home. Wish me luck.

January 06, 2013 at 2:42 pm
    Suzanne Ellis

    Good luck, Marilyn! Keep checking back at for even more recipes and tips! You’re going to do great!!

    January 07, 2013 at 12:25 pm

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