Cityline 2018 Weight Loss Challenge: 7-Day Meal Plan #4

The fourth meal plan from Dr. Joey Shulman for the 2018 Cityline Weight Loss Challenge.


Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one—enjoy!

MONDAY—DAY 1

BREAKFAST

Very berry cottage cheese parfait
Serves 1

  • ½ cup plain 1% cottage cheese
  • ½ cup fresh mixed berries
  • 1 tablespoon chia seeds
  • ¼ cup all bran buds
  • Drizzle of honey

Method:  Add cottage cheese into bowl and top with berries, chia seeds and all bran buds. Drizzle honey over top and enjoy.

Morning snack (optional): ½ cup green grapes.

 

LUNCH

Greek salad
Serves 1

  • 1 cup cucumbers, chopped
  • 1 cup cherry tomatoes, halved
  • ¼ cup red onion, sliced
  • 6 black olives, sliced
  • 1 tablespoon feta cheese
  • 2 hard boiled eggs, halved
  • 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, feta and sliced eggs into bowl. Combine olive oil, red wine vinegar, oregano, and garlic in a small separate bowl and whisk until incorporated. Drizzle onto salad, toss together and enjoy!

Afternoon snack (recommended): 2 tablespoons garlic hummus + 6 brown rice crackers and carrot sticks

 

DINNER

“Meatless Monday” tofu and veggie stir fry
Serves 1

  • 1 teaspoon coconut oil
  • ½ cup of bok choy
  • ½ cup snow peas
  • ½ cup red and green peppers, diced
  • ¼ cup water chestnuts
  • ¼ cup sprouts
  • ¼ cup carrots, diced
  • ½ cup firm tofu (non GMO and organic)
  • 1 tablespoon low sodium teriyaki sauce

Method: Over medium heat, warm coconut oil and add the vegetables to skillet. Sauté until veggies are beginning to soften. Add tofu and teriyaki sauce and sauté for another 2-5 minutes. Serve warm.

 

TUESDAY—DAY 2

BREAKFAST

Ultimate banana and walnut oatmeal
Serves 1

  • ½ cup cooked steel cut oats
  • 1 teaspoon of pure maple syrup
  • ½ banana, sliced
  • 6 walnuts, crushed
  • 2 tablespoons of hemp hearts

Method: Add oats into a serving bowl and mix with maple syrup. Top with banana, walnuts and hemp hearts. Enjoy warm!

Morning snack (optional): Cucumber slices

 

LUNCH

Mixed green shrimp salad
Serves 1

  • 4 oz of shrimp
  • Mixed greens
  • ½ cup cherry tomatoes
  • ½ cucumber, cubed
  • 1 green pepper, diced
  • 1 tablespoon olive oil based dressing

Method: Add shrimp to boiling water for 1-3 minutes, until cooked. Once cooked, add onto lettuce and prepared vegetables and drizzle with salad dressing. Toss and enjoy!

Afternoon snack (recommended): Celery sticks + 2 wedge’s of laughing cow cheese.

 

DINNER

15-minute herbed chicken and arugula salad
Serves 1

  • 5 oz piece chicken
  • 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
  • 1 tablespoon extra virgin olive oil
  • Pinch of sea salt

Method: Preheat oven to 350. Place chicken 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 20 minutes, flipping halfway through. Serve chicken with a bed of arugula drizzled with olive oil and sprinkled with sea salt.

 

WEDNESDAY—DAY 3

BREAKFAST

Metabolism boosting green smoothie
Serves 1

  • 1 scoop of vegan vanilla protein powder
  • 1 cup of unsweetened almond milk (add filtered water if you need more liquid)
  • 1 cup of baby spinach or kale
  • 1 inch piece of fresh ginger
  • 1 tablespoon ground flax seeds
  • ¼ avocado, frozen
  • ½ cup frozen cauliflower

Method: Add all ingredients into blender and blend on high for 30 seconds up to a minute, until blended and smooth.

Morning snack (optional): 1 large orange

 

LUNCH

Protein turkey wrap
Serves 1

  • 1 high-fiber or sprouted grain medium sized wrap
  • 4 ounces of nitrate free turkey
  • Handful of sprouts
  • ¼ of a cucumber, sliced
  • 5 cherry tomatoes, halved
  • ¼ avocado, cubed
  • Mustard

Method: Lay wrap on a plate and add turkey, veggies, avocado and mustard. Wrap it up and enjoy!

Afternoon snack (recommended): Baby bell cheese + 1 sliced green apple

 

DINNER

5 ingredient salmon and veggie sheet pan dinner
Serves 1

  • 5 oz salmon fillet
  • 1 cup of broccoli florets
  • 1 small sweet potato, washed well and cubed
  • 1 tablespoons of extra virgin olive oil
  • Sprinkle of sea salt

Method: Pre heat oven to 350 F. Line a baking sheet with parchment paper and place salmon on one side and veggies on the other. Drizzle olive oil over salmon and veggies and sprinkle with sea salt. Cook for 20-25 minute, until salmon is cooked through and flakey and vegetables are baked.

 

THURSDAY—DAY 4

BREAKFAST

Classic strawberry banana smoothie
Serves 1

  • 1 scoop of vanilla vegan protein powder
  • ½ cup fresh or frozen strawberries
  • ½ banana
  • 1 tablespoon chia seeds
  • 1 cup unsweetened coconut milk (or 2% milk)
  • Handful of spinach

Method: Add all ingredients into blender. Blend on high for 30 seconds to a minute, until blended thoroughly and creamy.
Morning snack (optional): ½ cup roasted chickpeas (i.e., The Good Bean or Three Farmers)

 

LUNCH

Spinach feta mini egg cups
Serves 1

  • 2 organic eggs
  • ½ cup baby spinach
  • 1 tablespoon feta cheese
  • Sprinkle of sea salt and freshly cracked black pepper

Method: Preheat oven to 400 F. Crack eggs into small bowl and whisk well. Add spinach, feta, and sea salt and mix together. Divide mixture into two regular sized lined muffin tins or 1 large lined muffin tin and place into oven. Cook for 15 minutes, or until fork comes out clean and allow to cool.

Afternoon snack (recommended): 1 tablespoon natural almond butter + 3 Ryvita crackers

 

DINNER

Chicken lettuce wraps
Serves 1

  • ½ cup of lean ground chicken
  • 1 clove garlic, minced
  • 1 tablespoon red onion, diced
  • 2-3 Boston lettuce cups
  • 1 tablespoon salsa
  • ¼ avocado, cubed
  • 1 tablespoon cilantro (optional)

Method: Cook chicken over medium heat until cooked through and no longer pink. Add garlic and onion and allow to cook for another 5-7 minutes, until vegetables are softened. Add cooked turkey into lettuce cups and top with salsa, avocado cubes and cilantro.

 

FRIDAY—DAY 5

BREAKFAST

Go-to avocado toast
Serves 1

  • ½ avocado
  • 1 slice of sprouted grain toast
  • 1 hard boiled egg, sliced
  • 1 teaspoon extra virgin olive oil
  • Sprinkle of sea salt

Method: Mash avocado and place into toast. Add hard-boiled egg over top, drizzle with olive oil and sprinkle with sea salt.

Morning snack (optional): ½ cup sliced strawberries

 

LUNCH

Grain free raspberry pancakes
Serves 1

  • 2 full eggs
  • 1 tablespoons ground flax meal
  • ½ cup raspberries
  • 1 teaspoon coconut oil

Method: In small bowl, combine eggs and flax and mix together to form batter. Add raspberries and mix well.  Over medium heat, add coconut oil into small pan and add flax and blueberry mixture. Cook until edges look to be setting and flip halfway through. Tip: can be made into 1 large pancake or 2-3 smaller sized pancakes.

Afternoon snack (recommended): 3 nitrate free turkey slices on 1 slice of sprouted grain toast with drizzle of mustard.

 

DINNER

Mexican fiesta salad
Serves 1

  • 4 oz ground lean turkey
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon oregano
  • 3 cups shredded romaine lettuce
  • 1/4 cup black beans
  • 1/2 cup diced tomatoes
  • 1 teaspoon crumbled feta cheese

Method: Over medium heat, cook turkey until cooked through and no longer pink. Add paprika, garlic powder and oregano and mix together. Toss seasoned turkey with remaining ingredients and enjoy while warm.

 

SATURDAY—DAY 6

BREAKFAST

Open faced smoked salmon breakfast sandwich
Serves 1

  • 1 slice sprouted grain bread
  • 1 tablespoon light cream cheese
  • 4 oz smoked salmon
  • Cucumber and tomato slices
  • 1 teaspoon capers

Method: Spread cream cheese onto toast and top with smoked salmon, vegetable slices and capers.

Morning snack (optional): 1 cup of cherry tomatoes

 

LUCNH

Simple chickpea salad
Serves 1

  • 2 cups of kale, chopped
  • ½ cup chickpeas
  • 1 tablespoon unsalted sunflower seeds
  • 1 tablespoon pomegranate seeds
  • 1 tablespoon extra virgin olive oil + ½ tablespoon white wine vinegar + pinch of sea salt

Method: In a serving bowl, add kale, chickpeas, sunflower seeds and pomegranate seeds. In a small separate bowl, add olive oil, white wine vinegar and sea salt. Whisk together and drizzle over salad. Toss together and enjoy.

Afternoon snack (recommended): 1 plum + 40 unsalted pistachios

 

DINNER

Baked turkey topped with garlic and tomatoes
Serves 1

  • 5 oz piece of turkey
  • 1 teaspoon extra virgin olive oil
  • ¼ cup cherry tomatoes, finely diced
  • 1 tablespoon onion, diced
  • 1 garlic clove, diced
  • 1 tablespoon cilantro, chopped
  • Sea salt and pepper to taste
  • 2 cups greens (i.e., arugula, romaine, kale, or spinach) with ½ tablespoon of olive oil based dressing

Method: Preheat oven to 350 F. Place turkey on baking sheet lined with parchment paper. Coat with olive oil and add tomatoes, onions, garlic, cilantro, sea salt and pepper. Bake for 20-25 minutes, until turkey is cooked through and no longer pink, flipping halfway. Serve with dressed simple green salad on the side.

 

SUNDAY—DAY 7

BREAKFAST

Cheesy scrambled eggs
Serves 1

  • 1 teaspoon butter
  • 2 whole eggs
  • 1 ounce low fat mozzarella cheese
  • 1 whole wheat English muffin
  • ¼ avocado, sliced

Method:  Whisk eggs in small bowl. Over medium heat, melt butter and add eggs to scramble. When eggs are almost done, add cheese and cook for another couple of minutes, until cheese is melted. Enjoy eggs with English muffin and avocado slices.

Morning snack (optional): ½ cup pineapple cubes

 

LUNCH

Chopped chicken salad
Serves 1

  • 2 cups of iceberg lettuce, chopped
  • 5 oz cooked chicken, cubed
  • ¼ cup edamame beans
  • ½ cucumber, diced
  • 1 red pepper, diced
  • 2 celery stalks, diced
  • ½ cup cherry tomatoes, diced
  • 1 tablespoon sunflower seeds, unsalted
  • Dressing: 1 tablespoon extra virgin olive oil + 1 teaspoon Dijon mustard + 1 tablespoon fresh lemon juice + pinch of sea salt

Method: Add lettuce into serving bowl and top with cooked chicken, edamame beans, cucumbers, peppers, celery, tomatoes and sunflower seeds. In small bowl, add dressing ingredients and whisk together. Drizzle dressing over salad, mix well and enjoy.

Afternoon snack (recommended): 100g 2% yogurt + ½ cup pomegranate seeds

 

DINNER

Egg roll in a bowl
Serves 1

  • 4 oz. of lean ground beef
  • ½ tablespoon avocado oil
  • ¼ red onion, diced
  • 1 celery stalk, chopped
  • 1-2 large carrot, shredded
  • 1 cup cabbage, shredded
  • 1 cup bean sprouts
  • 1 tablespoon soy sauce
  • ½ teaspoon sesame oil
  • 1 tablespoon green onions, chopped

Method: Over medium heat, cook ground beef until cooked through and no longer pink. In a separate pan, heat avocado oil over medium heat and sauté onion, celery and carrots until soft, about 3-5 minutes. Add cabbage, bean sprouts and soy sauce and sauté for another 5-10 minutes, until everything is beginning to soften. Add sesame oil and cook for another few minutes. Add cooked beef, mix together and enjoy warm in a bowl!

 

Click here to download a printable PDF version: Weight Loss Challenge Meal Plan #4

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