Follow our flexible Do Diet eating plan to help jump-start your weight-loss efforts. Aim to eat between 1,500 and 1,800 calories a day (we’ve already done the math — just follow the suggestions below), drink plenty of water, get lots of rest and exercise daily. We believe in you and know you can do it! When you’re done the week, get the full plan from our new Do Diet ebook, available on the iBookstore, Kobo and Amazon.
MONDAY (Go meatless!)
Breakfast
60 g high-fibre cereal with 1/2 cup 1% milk + 1/2 cup blueberries
Snack
1 apple
12 almonds
Lunch
Wheat berry, kale & cranberry salad with 3/4 cup chickpeas
Wheat berry, kale & cranberry salad
Photo by Roberto Caruso
Snack
1 cup veggies (carrots, celery, broccoli and cucumber)
1/4 cup hummus
Dinner
Black bean burger on a whole wheat bun
Side green salad
Black-bean burger
Photo by John Cullen
TUESDAY
Breakfast
1/2 cup 1% cottage cheese with 1 piece high-fibre toast
1/2 grapefruit
Snack
50 g 7% M.F. cheese with 3 high-fibre crackers
Lunch
1 turkey or tuna wrap on a whole wheat tortilla (hold the mayo, but add as many vegetables as you like and flavour with mustard)
1 apple
Snack
100-g container of Greek yogurt
Pear or apple
Dinner
Cinnamon chicken with butternut squash
TIP: Pack a serving for lunch tomorrow!
Cinnamon chicken with butternut squash
Photo by George Whiteside
WEDNESDAY
Breakfast
Quick quinoa porridge with 1/2 cup blueberries
Quick quinoa porridge
Photo by George Whiteside
Snack
1 apple
12 almonds
Lunch
Leftover Cinnamon chicken with butternut squash
Snack
1 banana
3/4 cup skim milk yogurt
Dinner
Roasted rainbow trout with prune-mushroom sauce and roasted cauliflower “rice”
Roasted rainbow trout with prune-mushroom sauce
Photo by John Cullen
THURSDAY
Breakfast
2 pieces high-fibre toast with 1 tbsp natural nut butter (your choice)
1 orange
Snack
1 pear
12 almonds
Lunch
Not your mother’s tuna salad
Not your mother’s tuna salad
Photo by Roberto Caruso
Snack
1 cup veggies (carrots, celery, broccoli and cucumber)
1/4 cup hummus
Dinner
Honey-ginger tofu with quinoa and kale pilaf
Honey ginger tofu
Photo by Angus Fergusson
FRIDAY
Breakfast
60 g high-fibre cereal with 1/2 cup 1% milk + 1/2 cup blueberries
Snack
1 apple
12 almonds
Lunch
Quinoa tabbouleh salad
Quinoa tabbouleh salad
Photo by Roberto Caruso
Snack
Energy bar, like a Luna Bar, Clif Bar or Lara Bar
Dinner
Eat out with your girlfriends!
Click here for eight tips to staying on track when eating at a restaurant
SATURDAY
Breakfast
Veggie quinoa frittata (healthy brunch alternative!)
Veggie quinoa frittata
Photo by Roberto Caruso
Snack
50 g 7% M.F. cheese with 3 high-fibre crackers
Lunch
Colourburst citrus chicken salad
Colourburst citrus chicken salad
Photo by Roberto Caruso
Snack
3 cups air-popped popcorn with sprinkle of chili powder
Dinner
Grilled vegetable fajitas
Grilled vegetable fajitas
Photo by Roberto Caruso
Snack
1 cup of raspberries and blueberries with 1/2 cup vanilla frozen yogurt
SUNDAY
Breakfast
Gluten-free buckwheat pancakes with a dollop of Greek yogurt and 1 cup mixed berries
Gluten-free buckwheat pancakes
Photo by Michael Alberstat
Snack
1 pear
12 almonds
Lunch
Hearty quinoa and bean soup
TIP: Pack a serving for lunch tomorrow!
Hearty quinoa and bean soup
Photo by Roberto Caruso
Snack
1 banana
Dinner
Chicken and mango lettuce cups with almond satay sauce
Chicken and mango lettuce cups with almond satay sauce
Photo by Sian Richards
Snack
Chia-coconut pudding
It’s the new year, and you know what that means: no more excuses. It’s easier than ever to get back on track with our new Do Diet ebook. Our dietitian-approved meal plan, great weight-loss tips and easy-to-do-anywhere workouts will help you drop a dress size in just a few short weeks and get you swimsuit ready by spring.
Available on the iBookstore, Kobo and Amazon.