As part of CityLine‘s Shape-up Challenge, nutritionist Dr. Joey Shulman was asked to consult on the diets of five women set to wave goodbye to their unhealthy selves.
We asked her to put together a week-long eating plan we could follow to get healthy too! Similar to the eating plan she used to lose 75 pounds (and keep it off) herself, Dr. Joey’s plan focusing on whole foods, fruits and lots of variety.
Print this plan off and stick it on your fridge to ensure you’re staying on track every day. Don’t be surprised if you lose a few pounds in the process:
Monday: Day 1
Breakfast – Blueberry banana smoothie
1 cup of almond milk
¼ cup of frozen blueberries
½ frozen banana
1 tbsp of agave syrup
2 cups of spinach – blend on high
Morning snack – Tomato and cucumber salad with low fat ranch dressing or 1 apple
Lunch – Veggie and chicken goat’s cheese wrap
1 whole wheat wrap
2 tbsp hummus
Handful of spinach
1 ounce of dill goat’s cheese
Afternoon snack – 12 almonds and a small yogurt (100g)
Dinner – 1 cup turkey chilli and steamed broccoli
Tuesday: Day 2
Breakfast – Scrambled eggs
¼ cup whites
Served with tomato slices and ¼ avocado, sliced
1 slice of sprouted grain bread
Morning snack – 10 grapes and an ounce of low fat cheese
Lunch – Lox and cream cheese on a whole grain pita
1 whole grain pita
1 tbsp of light cream cheese
4 ounces of smoked salmon
Cut up veggies on the side
Afternoon snack – ½ cup edamame or sliced green apple and 1 small Greek yogurt (100g) any flavour
Dinner – 3-5 oz of chicken stir fry
Handful of spinach and a touch of soya sauce.
Add some freshly grated ginger for an added zing!
Wednesday: Day 3
Breakfast – 1 whole grain bagel with 2 tbsp of peanut butter and 1 sliced banana
Morning snack – Baby carrots and 2 tbsp of hummus
Lunch – Egg wrap
1 sliced hard-boiled egg or egg salad
1 tbsp low fat mayonnaise if desired
1 small whole grain wrap
Mixed vegetables on the side
Afternoon snack – ½ cup of non-fat cottage cheese and ½ cup of sliced strawberries
Dinner – Sole
5 ounces of sole
Lightly bread with whole grain bread crumbs
Top with spinach and mushrooms
Enjoy with 1 small sweet potato
Thursday: Day 4
Breakfast – Cottage cheese topped with ½ cup of fresh berries and 4 walnuts
Morning snack – ½ banana with 1 tbsp of peanut butter
Lunch – Toasted tomato chicken sandwich
2 slices of whole grain toast
Top with 1 tbsp of low fat mayo
2 tomato slices
3 oz of cooked chicken thinly sliced
Sea salt and pepper to taste
Afternoon snack – Sliced apple and 1.5 ounces of goat’s cheese
Dinner – Faux pasta
1 cup of shirataki noodles or zucchini noodles
Sautéed broccoli, onions and mushrooms
Friday: Day 5
Breakfast – ½ cup low fat Greek yogurt with ½ a cup of ripe papaya and a heaping tbsp of ground flaxseeds or chia seeds
Morning snack – 3 Clementine oranges and 10 almonds
Lunch – Turkey and goat’s cheese wrap
3-4 slices of nitrate free turkey slices
1 ounce of goat’s cheese
Afternoon snack – 1 non-fat latte (small) and an apple
Dinner – Chicken and/or tofu stir-fry with mixed vegetables
6 ounces of boneless chicken breast or 6 ounces of extra firm tofu, seasoned
½ head of broccoli, chopped
½ cup of water chestnuts
½ cup of celery, chopped
½ onion, chopped
Thinly slice chicken or tofu.
Use 1 tbsp olive oil in a non-stick pan.
Combine all ingredients, including 1 tsp minced ginger and 1 tbsp soy sauce.
Cover and cook on medium-high heat until vegetables are cooked but still crunchy.
Saturday: Day 6
Breakfast – Chocolate peanut butter smoothie
8 ounces of soy milk or skim milk
1 scoop of chocolate protein powder
1 tbsp of cocoa powder
½ medium-sized banana, frozen
2 tsp of ground flaxseeds or flaxseed oil
Morning snack – ½ cup of blueberries and 8 walnuts
Lunch – Chicken stuffed pita
1 whole wheat pita
4 oz of nitrate-free chicken slices
2 slices of tomato
2 slices of avocado
Afternoon snack – 1 Kashi bar
Dinner – Bun-less burger with lettuce wrap
Salmon, turkey or chicken burger wrapped in lettuce leaves
Condiments of choice (pickles, tomatoes, lettuce, sautéed onion or mushrooms in olive oil) Large mixed green salad (should cover at least ½ of your plate!)
Sunday: Day 7
Breakfast – Cheesy eggs
2 egg whites
1 omega-3 egg
½ white onion, diced
1 ½ cups broccoli florets
1 tsp butter
1 ounce of low-fat shredded mozzarella cheese
Melt butter in non-stick pan.
Add in diced onion and broccoli, sautee until tender.
Add egg whites and 1 egg on top of onions and broccoli.
Continue to cook until egg mixture is fully cooked.
Add garlic if desired.
Morning snack – Veggie sticks and low fat ranch dressing
Lunch – Salmon wrap and pea soup
4 ounces of canned salmon with 1 tbsp of light mayonnaise
1 whole wheat wrap
Sliced tomato and 2 pieces of romaine lettuce
1 cup of pureed pea soup (or other pureed veggie or bean soup of choice)
Afternoon snack – 1 sliced apple topped with 1 tbsp of almond butter
Dinner – Low carb pasta
½ cup of broccoli florets
½ cup of cauliflower chopped
¼ cup of whole grain or spelt pasta, cooked el dente
½ cup of tomato sauce
4 ounces of grilled chicken breast, sliced
1 tbsp of Parmesan cheese
Cook paste el dente (undercook by 2 minutes).
Stir fry or steam cut up vegetables of choice (i.e. cauliflower or broccoli).
Mix pasta and vegetables together.
Top with tomato sauce, sliced chicken and 1 tbsp of Parmesan cheese and enjoy!
Get the full Chatelaine 28-Day Shape Up Plan here.