Cityline 2018 Weight Loss Challenge: 7-Day Meal Plan #2

Meal plan #2 from Dr. Joey Shulman for the 2018 Cityline Weight Loss Challenge.


MONDAY – DAY 1

BREAKFAST

Spinach and feta egg white omelet
Serves 1

  • 2 organic eggs
  • 1 teaspoon butter
  • 1 cup baby spinach
  • 1 tablespoon of crumbled feta
  • Pinch of sea salt and pepper

Method:  Whisk eggs in small bowl. Add spinach, feta, sea salt and pepper. Add butter into small pan and over medium heat, add egg mixture. Cook until eggs are cooked through, and fold over halfway.

Morning snack (optional): Carrot sticks + 2 tablespoons hummus

LUNCH

Open faced turkey and vegetable sandwich
Serves 1

  • ¼ avocado, mashed
  • 1 slice of sprouted grain toast
  • 5-6 slices of shaved nitrate-free turkey
  • ¼ cup sprouts
  • Tomato slices

Method: Mash avocado and spread onto toast. Top with shaved turkey, sprouts and tomato slices (and any other veggies you love!)

Afternoon snack (recommended): 1 apple + 40 unsalted or low sodium pistachios

DINNER

15-minute herbed salmon
Serves 1

  • 5 oz piece of fresh salmon
  • ½ tablespoon extra virgin olive oil
  • 1 tablespoon of fresh or dried dill
  • 1 tablespoon fresh or dried parsley
  • ½ lemon wedge
  • 2 cups arugula drizzled with 1 tablespoon olive oil and pinch of sea salt

Method: Preheat oven to 350. Place fish onto a baking sheet covered with parchment paper.  Drizzle with olive oil and cover with herbs. Squeeze lemon over top and place into oven for 15 minutes, or until fish is flaky and cooked. Serve fish with a bed of arugula drizzled with olive oil and sprinkled with sea salt.

TUESDAY – DAY 2

BREAKFAST

Coconut smoothie
Serves 1

  • 1 scoop of vanilla protein powder
  • ½ banana
  • 1 cup of unsweetened coconut milk
  • 1 tablespoon chia seeds
  • 1 cup of baby spinach leaves
  • 1 tablespoon toasted unsweetened coconut flakes

Method: Add all ingredients, except coconut flakes, into blender and blend on high until creamy and smooth. Top with coconut flakes and enjoy!

Morning snack (optional): ½ cup grapes

LUNCH

Greek salad with a scoop of tuna
Serves 1

  • 1 cup cucumbers, chopped
  • 1 cup cherry tomatoes, halved
  • ¼ cup red onion, sliced
  • 6 black olives, sliced
  • 1 tablespoon feta cheese
  • 1 can of tuna + 1 tablespoon mayonnaise
  • 1 tablespoon extra virgin olive oil + ½ tablespoon of red wine vinegar + 1 teaspoon oregano + 1 teaspoon garlic powder

Method: Add cucumbers, tomatoes, red onion, olives and feta into bowl. Mix tuna and mayonnaise together in separate bowl and add onto salad. Combine olive oil, red wine vinegar, oregano, and garlic in small bowl and whisk until incorporated. Drizzle onto salad, toss together and enjoy!

Afternoon snack (recommended): 1 small container of 1-2% yogurt + ¼ cup fiber buds

DINNER

Faux-spaghetti with meat sauce
Serves 1

  • 1 small spaghetti squash
  • 1 teaspoon avocado oil
  • ½ cup onion, chopped
  • ½ cup lean ground meat
  • ½ cup tomato sauce
  • 5 fresh basil leaves
  • Pinch of chili flakes

Method: Preheat oven to 350 F.  Cut spaghetti squash in half, remove seeds and place face down into baking sheet lined with parchment paper. Place into oven for 40 minutes. While squash is in oven, add avocado oil into pan over medium heat and sauté onions until translucent. Add meat and cook until cooked through and no longer pink. Add tomato sauce and leave over medium heat for another 5 minutes. Once spaghetti squash is done, allow to cool and run fork along flesh to get spaghetti like strands. Place 1 cup of squash into bowl and top with meat sauce. Top with basil leaves and chili flakes and enjoy warm.

WEDNESDAY – DAY 3

BREAKFAST

Nutty blueberry yogurt parfait
Serves 1

  • ½ cup 2% plain Greek yogurt
  • ½ cup blueberries
  • 6 walnut halves, crushed
  • 1 tablespoon hemp hearts

Method: Add yogurt into small bowl and top with berries, crushed walnuts and hemp hearts.

Morning snack (optional): Cucumber and pepper slices

LUNCH

Egg salad wrap
Serves 1

  • 2 hard-boiled eggs
  • 1 tablespoon mayonnaise
  • 1 whole wheat wrap
  • ½ cup spring mix
  • Sliced cucumber and tomatoes

Method: Mash hard-boiled eggs and mayonnaise. Add onto wrap with lettuce, cucumbers and tomatoes, wrap up and enjoy.

Afternoon snack (recommended): 1 cup shelled edamame, steamed and sprinkled lightly with sea salt

DINNER

Pulled chicken taco night
Serves 1

  • 5 oz chicken breast
  • 1 teaspoon avocado oil
  • ¼ cup onion, chopped
  • 3-4 Boston lettuce leaves
  • ½ cup tomatoes, diced
  • 1 tablespoon guacamole
  • 1 tablespoon cheddar cheese, shredded

Method: Boil chicken breast until soft, remove from water and allow to cool. Shred chicken. Over medium heat, add oil and sauté onion with chicken until beginning to get crispy. Fill Boston lettuce cups with tomatoes, guacamole and shredded cheese.

THURSDAY – DAY 4

BREAKFAST

Roasted pepper and goat cheese mini frittata on bed of arugula
Serves 1

  • 2 eggs
  • 2 egg whites
  • ¼ cup roasted red peppers
  • 1 tablespoon goat cheese
  • 1-2 cups of arugula
  • 1 tablespoon extra virgin olive oil

Method: Preheat oven to 350F.  Whisk eggs in small bowl. Add roasted red peppers and goat cheese and mix.  Pour mixture into lined muffin tins (or spray with avocado or coconut oil spray) and bake for 15 minutes until eggs are cooked through. Serve mini frittatas on a bed of arugula drizzled with olive oil.

Morning snack (optional): 3 tangerines + 10 almonds

LUNCH

Mushroom and lentil ragu
Serves 1

  • 1 teaspoon avocado or grape seed oil
  • ½ cup onion, diced
  • 1 garlic clove, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • ½ cup mushrooms
  • 1 teaspoon rosemary + 1 teaspoon oregano
  • 1 tablespoon tomato paste
  • 2 tablespoons vegetable broth, low sodium
  • ½ cup cooked lentils
  • 1 tablespoon apple cider vinegar
  • 1 cup canned chopped tomatoes
  • Pinch of sea salt and freshly ground black pepper
  • Fresh basil leaves, cut into thin slices

Method: Over medium heat, warm oil and sauté onion and garlic for 2-3 minutes. Add carrot, celery and mushrooms, along with rosemary and oregano and stir together. Add tomato paste, vegetable broth, cooked lentils, apple cider vinegar and canned chopped tomatoes. Season with sea salt and pepper. Allow to simmer on medium heat for 20-30 minutes and top with fresh basil leaves before serving.

Afternoon snack (recommended): 1 apple + 1 tablespoon natural nut butter

DINNER

Sautéed shrimp stir-fry and veggie medley
Serves 1

  • ½ cup of kale
  • ½ cup cabbage
  • ½ cup broccoli
  • ½ cup carrots, chopped
  • ½ cup water chestnuts
  • 1 tablespoon avocado oil
  • 1 teaspoon ginger, minced
  • 5 oz of shrimp
  • 1 tablespoon sweet chili sauce
  • ¼ cup sprouts

Method: Add veggies and avocado oil into wok and sauté until veggies begin to soften. Add shrimp in with cooked veggies to heat through, along with the chili sauce. Add sprouts over top and cook for another minute. Remove from heat and enjoy warm.

FRIDAY – DAY 5

BREAKFAST

Strawberry banana oatmeal
Serves 1

  • ½ cup cooked steel cut oats
  • ½ scoop unflavoured protein powder
  • ½ banana, sliced
  • ½ cup strawberries
  • 1 tablespoon hemp hearts
  • Drizzle of honey

Method: Add oats to a bowl and mix with protein powder. Add banana and strawberries, top with hemp hearts and drizzle with honey.

Morning snack (optional): 1 hard boiled egg

LUNCH

Chicken avocado salad
Serves 1

  • 2-3 cups of romaine lettuce
  • ½ cup cooked chicken (tip: use a rotisserie chicken to save some time)
  • ¼ avocado, cubed
  • ½ cup cherry tomatoes and cucumbers
  • 1 tablespoon extra virgin olive oil
  • ½ tablespoon red wine vinegar or apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • Pinch of sea salt

Method: Add lettuce into serving bowl and top with chicken, avocado, tomatoes and cucumbers. In a small mixing bowl, add olive oil, red wine vinegar, Dijon mustard, lemon juice and sea salt and whisk until well combined. Drizzle dressing over salad and toss.

Afternoon snack (recommended): 2 laughing cow wedges spread onto celery sticks

DINNER

Heart healthy salmon cakes on salad
Serves 1

  • 1 can of canned salmon
  • 1 egg
  • ½ cup onion, chopped
  • 1 tablespoon of spelt breadcrumbs
  • 1 tablespoon extra virgin olive oil

Method: Drain liquid from can of salmon and mix with egg, onion and spelt breadcrumbs. Form into patties. Spray with avocado oil spray and cook over medium heat until browned, about 3 minutes per side.

SATURDAY – DAY 6

BREAKFAST

Green matcha smoothie
Serves 1

  • 1 scoop of vanilla protein powder
  • ½ banana
  • 1 cup unsweetened cashew milk
  • 1 teaspoon matcha powder
  • 1 cup of baby spinach
  • 1 tablespoon walnuts, crushed

Method: Add all ingredients, except walnuts, into blender and blend on high until smooth for 30 seconds to a minute. Before serving, sprinkle walnuts of top.

Morning snack (optional): small container of 1% cottage cheese + ½ tablespoon chia seeds

LUNCH

Chicken avocado quesadillas
Serves 1

  • 1 teaspoon avocado oil
  • ¼ cup of diced onion
  • ¼ cup green peppers, diced
  • ¼ cup tomatoes, diced
  • 1 large whole wheat wrap or 2 small wraps
  • 5 oz of Rotisserie chicken or 5 oz of cooked chicken breast
  • 1 tablespoon cheddar cheese, shredded

Method: Heat oil in a pan over medium heat. Add onions and peppers and sauté until tender. Add tomatoes and sauté for another minute to warm up tomatoes. Add sautéed vegetables onto your tortilla wrap, add cooked chicken and sprinkle cheese overtop. Fold your wraps in half and place back onto pan over medium heat until wrap is golden on both sides.

Afternoon snack (recommended): ½ cup berries + 8 pecans

DINNER

Rosemary chicken and kale salad
Serves 1

  • 5 oz chicken breast
  • 1 teaspoon of extra virgin olive oil
  • Pinch of sea salt
  • Sprig of fresh rosemary
  • 2 cups of chopped kale
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon olive oil + ½ tablespoon balsamic vinegar

Method: Preheat oven to 350F.  Place chicken on baking sheet lined with parchment paper, coat with olive oil, sprinkle with sea salt and lay rosemary overtop. Place into pre-heated oven for 15-20 minutes, until cooked through and no longer pink. Prepare the kale salad – add kale into serving bowl and top with pumpkin seeds. Drizzle with olive oil and balsamic vinegar and toss to coat.

SUNDAY – DAY 7

BREAKFAST

Weekend breakfast egg wrap
Serves 1

  • 2 eggs
  • ½ teaspoon butter
  • 2 strips of turkey bacon
  • 1 whole wheat wrap
  • ¼ avocado, mashed
  • 2-3 tomato slices
  • 1 tablespoon cheddar cheese, shredded

Method: Crack eggs into small bowl and whisk together. Heat butter over medium heat and scramble eggs until cooked to your preference. Once finished, cook turkey bacon on same pan until crispy. Place scrambled eggs and turkey bacon onto wrap and top with mashed avocado, tomatoes slices and cheddar cheese. Wrap up and enjoy.

Morning snack (optional): 1 small banana

LUNCH

Kale chickpea salad
Serves 1

  • 2 cups of kale, chopped
  • ½ cup chickpeas
  • 1 tablespoon pine nuts
  • 1 tablespoon currants
  • 1 tablespoon extra virgin olive oil + ½ tablespoon white wine vinegar + pinch of sea salt

Method: In a serving bowl, add kale, chickpeas, pine nuts and currants. In small bowl, add olive oil,

Afternoon snack (recommended): 1 tablespoon unsalted pumpkin seeds + ½ cup pineapple

DINNER

Turkey sliders on lettuce buns
Serves 1

  • 1 teaspoon grape seed oil
  • ¼ cup onions, chopped
  • ¼ cup red peppers, diced
  • 1 garlic clove, minced
  • ½ cup ground lean turkey
  • 1 tablespoon spelt bread crumbs
  • 1 egg
  • Sea salt and pepper to taste
  • 2-3 Boston lettuce leaves
  • Condiments of your choice: pickles, mustard, relish

Method: Preheat oven to 350 F. Sauté onion with oil over medium heat for 5 minutes or until translucent. Add peppers and garlic and sauté until softened, for another 2-3 minutes. Add sautéed vegetables into ground turkey, along with breadcrumbs, egg, sea salt and pepper. Mix well. Form into sliders and place on parchment lined baking sheet. Bake for 15-20 minutes, until cooked through and no longer pink, flipping halfway through. Serve on lettuce buns with your condiments.

Download and print the 2018 Cityline Weight Loss Challenge Meal Plan #2 here.

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