Your free foods!

Free foods are “game changers” as they fill you up, are calorie-light and nutrient-dense. You can eat them any time you like and can have as much as you like.

We are in full gear on the Cityline 2013 Weight Loss Challenge and questions are pouring in. Of all the questions I am receiving, one of the most popular topics is the subject of the “free foods” that are allowed on the program. The free foods outlined below are “game changers” as they fill you up, are calorie-light and nutrient-dense. You can eat them any time you like and can have as much as you like. Literally, it does not matter if you eat a bag of baby carrots when getting the munchies — free is free!

Below you will find a list of the “free foods” and my recipe for Free Weight Loss Soup. Keep your free foods handy to lean on during hungry times or when you are craving.

I love hearing from you — so please keep on sending in any questions you have.

And … congratulations to Stefania, one of our 3 weight loss winners who lost 8 pounds in the first week!

What a great start!

Your free foods are:

All vegetables – baby carrots, peppers, cherry tomatoes, broccoli, cauliflower, cucumbers, Brussels sprouts, lettuce, spinach, radishes and celery. The only vegetables that are not free and not allowed during the first 30 days are white potatoes and corn. Sweet potatoes (the size of baseballs) are recommended 2x per week only

Free weight loss soup (see recipe below)

Herbal teas (yes, I know not a food….but it helps. Bengal Spice tea from Celestial Seasonings is great to satisfy a sweet tooth)

2 Skinnychews per day – 2 grams of fiber per chew + less than 20 calories – the perfect option for nighttime eating or cravings (

Foods that are not “free” but that can be included if you find yourself overly hungry:

1 apple or,

1 hard-boiled egg or,

½ cup of unsweetened applesauce or,

2 turkey or chicken slices or,

5 almonds


Dr. Joey’s Free Weight Loss Soup



  • 6 cups (1.5 L) of vegetable or chicken broth (low sodium)
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 cups (500 mL) finely chopped cabbage
  • 1 cup (250 mL) finely chopped zucchini
  • 1 cup (250 mL) diced onions
  • 1 cup (250 mL) diced carrots
  • 1 tbsp (15 mL) dried oregano
  • 1 tbsp (15 mL) tamari (or soy sauce)
  • 1 tbsp (15 mL) olive oil
  • 2 tsp (10 mL) tomato paste
  • 1 tsp (5 mL) balsamic vinegar


Place all ingredients in a soup pot and bring to a soft boil.

Reduce heat to low and simmer for 30 minutes or until vegetables are tender.

Per serving: 60.5 calories, 1.5 g total fat, 9 g carbohydrates, 1.9 g protein, 2 g fibre, 4.5 g sugars.

Courtesy of and


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Is drinking decaffeinated green tea as beneficial as drinking regular green tea?

January 07, 2013 at 4:36 pm

Is one green tea the same as another? or Is one better or best?

January 09, 2013 at 8:44 am
    Suzanne Gardner

    Hi Lynda!

    There are so many varieties of green tea out there, and they all have great antioxidant properties, so find the one you like the best! But remember that only herbal, non-caffeinated teas count as free foods (green tea does have caffeine, albeit less caffeine than black tea), and you’ll want to balance out your green tea intake with glasses of water, due to the caffeine.

    January 09, 2013 at 11:13 am

      Is decaffeinated green tea as beneficial as regular green tea?

      January 11, 2013 at 7:31 pm
        Suzanne Gardner

        Hi Jean!

        The process of decaffeinating tea does somewhat reduce the antioxidant levels, but it’s still a very healthy choice and a great drink to include in your diet.

        January 14, 2013 at 12:03 pm

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