Cityline 2015 Weight Loss Challenge 7-day meal plan #1

You won't feel hungry when following along with Dr. Joey Shulman's healthy and delicious 7-day meal plan. Read on for meal suggestions and recipes!

Day one:


Peanut butter and banana smoothie

  • 1 cup unsweetened almond milk or coconut milk
  • 1/2 banana, frozen or fresh
  • 1/2 tbsp of natural peanut butter
  • 1 tbsp of ground flax seeds
  • 1 tbsp of cocoa powder
  • 2-3 ice cubes

Morning snack (optional):

Baby carrots and hummus


Quinoa and chickpea salad

  • 1/2 cup quinoa, cooked
  • 1/4 cup chickpeas
  • 1/2 cup tomatoes, chopped
  • Handful of shredded carrots
  • 1/2 cup cucumbers, chopped


  • 1 tbsp extra virgin olive oil + 1/2 tbsp balsamic vinegar
  • Fresh lemon juice
  • Salt and pepper to taste

Afternoon snack (recommended):

Apple with light Babybel cheese

Dinner (serves 2):

Fish baked in parchment paper

  • 2 5-ounce fish fillets
  • 2 rosemary sprigs
  • 10 cherry tomatoes, halved
  • 2 tbsp extra virgin olive oil
  • Salt and pepper to taste
  • 1 lemon

Method: Cut two large pieces of parchment paper. Put a rosemary sprig on each piece of parchment paper and lay the fish fillet on top. Put 5 tomatoes with each piece of fish and drizzle with 1 Tablespoon of olive oil. Tightly wrap each piece of fish up so steam cannot escape. Bake for 15 minutes at 450F. Before serving, squeeze fresh lemon juice on top of each piece of fish. Serves 2.


Day two


Easy egg white omelette

  • 3-4 egg whites
  • Chopped veggies (peppers, onions, baby spinach)
  • 1 oz. goat’s cheese or feta cheese

Morning snack (optional):

2 clementines with 10 almonds


Dill tuna wrap

  • 1 small whole grain wrap
  • 1 can of flaked light tuna, drained
  • 1/2 tbsp low fat mayonnaise
  • 1/2 tsp dried or fresh dill
  • Sprouts, diced cucumber, and sliced tomatoes if desired

Afternoon snack (recommended):

1 small Greek yogurt – flavour of choice


Delicious turkey meatballs (recipe)

Steamed broccoli


Day three


Crunchy yogurt parfait

  • 1/2 cup 1% Greek yogurt
  • 1 tbsp hemp hearts or ground flaxseeds
  • 1/4 cup All-Bran Buds
  • 1/2 cup blueberries

Morning snack (optional):

1 hard boiled egg with apple slices


1 cup of minestrone soup (recipe)

Afternoon snack (recommended):

Bar of choice (i.e. Simply Bar, Kashi bar)


Chicken Greek salad

  • 3-5 oz of grilled chicken breast, cubed
  • 1/2 cucumber
  • 1 tomato
  • 2 tbsp onion
  • 1 tbsp feta cheese
  • 5-6 olives
  • 1 tbsp Greek dressing


Day four


2 poached eggs

1 slice of sprouted grain toast with light cream cheese

1/2 cup cubed watermelon

Morning snack (optional):

1 small unsweetened applesauce


Open-faced turkey and avocado sandwich 

  • 1 slice of sprouted grain toast
  • 4 oz. of nitrate-free turkey slices
  • Lettuce, tomato slices
  • Thinly sliced avocado
  • 1 tbsp light mayonnaise
  • 1/2 tbsp mustard

Afternoon snack (recommended):

1 small handful of “energy” trail mix (recipe)


Pasta-less pasta with meat sauce (Serves 2-3)

  • 1 lb of ground lean turkey or chicken
  • Onion, chopped
  • 2 garlic cloves, crushed (or frozen garlic cubes)
  • Basil, finely chopped (or frozen basil cubes)
  • Jar of tomato sauce
  • 4 ounces of zucchini noodles

Method: Sauté ground chicken or turkey until cooked. Add onions, garlic, basil, and tomato sauce. Simmer for 1 hour. Serve over zucchini noodles.


Day five


Quick and easy breakfast smoothie

  • Protein source = 1 scoop protein powder or 3 tbsp hemp hearts or 1/2 cup Greek yogurt
  • 1/4 banana, frozen
  • 1/2 cup of frozen mixed berries
  • 1 cup coconut water
  • Handful of baby spinach

Morning snack (optional):

1/2 cup green grapes


Chopped salad

  • 2 hard boiled eggs, chopped
  • 1/4 avocado, cubed
  • Diced tomatoes, cucumbers, peppers, onions, celery
  • 2 oz. grilled chicken, cubed
  • 1 tbsp extra virgin olive oil + freshly squeezed lemon + 1/4 tbsp Dijon mustard + salt and pepper

Afternoon snack (recommended):

8-10 Mary’s Crackers + 1 oz of cubed cheese


Bun-less burger

  • BBQ or baked burger (beef, turkey, chicken, veggie)
  • Boston lettuce
  • 1/2 tbsp ketchup
  • 1/2 tbsp mustard
  • Pickle slices, tomato slices

Method: Put burger in lettuce leaf. Add ingredients. Wrap up and enjoy.


Day six


Muffin in a mug

  • 1/4 cup of ground flax seeds
  • 1 teaspoon of baking powder
  • 2 tsp of cinnamon
  • 1 1/2 tsp apple sauce
  • 1 egg

Method: Place all the ingredients in a mug, stir and put in microwave for 50 seconds, allow to cool. Flip mug over, muffin will drop out. Enjoy!

Morning snack (optional): 

Celery and carrot sticks with hummus


Whole grain bagel with lox

  • Whole wheat bagel or 2 slices of sprouted grain bread
  • 3 oz. lox
  • 1 tbsp light cream cheese
  • Capers

Afternoon snack (recommended):

1/2 cup Greek yogurt + fruit of choice


Turkey chili (recipe)


Day seven


Mango strawberry cottage cheese crunch 

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

Enjoy cottage cheese mixed with mango and strawberries. Sprinkle nuts on top.

Morning snack (optional):

Dr. Joey’s free soup (recipe


Baked falafel ball salad 

  • 4 falafel balls (recipe)
  • Arugula
  • Cut up tomatoes + onions
  • 1 tbsp garlic hummus
  • 1/2 tbsp tzatziki

Afternoon snack (recommended): 

20 low-sodium pistachios + small plum


1-2-3 protein stir fry

#1 protein — Choose 4 oz. of chicken or tofu

#2 veggies — Wash and chop bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots.

#3 dressings —  2 tbsp of low-sodium teriyaki sauce or soy sauce

Method: Add tofu and chicken to skillet and sauté until cooked thru. Add vegetables and 2 tbsp of sauce, sauté 2-5 minutes.


Minestrone soup

Baked falafel balls

Energy trail mix

Turkey chili 

Delicious turkey meatballs

Free weight loss soup

Courtesy of

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

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What are zucchini noodles? Catherine McIntosh

January 13, 2015 at 10:35 am

I love the meal plan except I have an egg allergy. Any suggestions for a substitute?

January 13, 2015 at 12:03 pm
    Suzanne Ellis

    Hi Jennifer,

    I’m passing along your question to Dr. Joey! Will let you know when I hear back!


    January 20, 2015 at 12:01 pm

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