Do Diet

The seven-day meal plan to make you look and feel great

Tired of living in a world of diet don’ts? So are we! Drop the negativity and jump-start weight loss with this one-week meal plan, an exclusive excerpt from our new Do Diet ebook.

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 iBookstoreKobo 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 and cranberry salad

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

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!

George Whiteside

Cinnamon chicken with butternut squash
Photo by George Whiteside

WEDNESDAY
Breakfast
Quick quinoa porridge with 1/2 cup blueberries

Quick quinoa porridge

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

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

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-0-l

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

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 recipe Photo by Roberto Caruso

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 saladPhoto by Roberto Caruso

Colourburst citrus chicken salad
Photo by Roberto Caruso

Snack
3 cups air-popped popcorn with sprinkle of chili powder

Dinner
Grilled vegetable fajitas

Roberto Caruso

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-0-l

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-0-l

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

Chicken and mango lettuce cups with almond satay sauce
Photo by Sian Richards

Snack
Chia-coconut pudding

DoDietEbookCoverIt’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.