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
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
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!
WEDNESDAY
Breakfast
Quick quinoa porridge with 1/2 cup blueberries
Snack 1 apple 12 almonds
Lunch Leftover Cinnamon chicken with butternut squash
Snack 1 banana 3/4 cup skim milk yogurt
THURSDAY Breakfast 2 pieces high-fibre toast with 1 tbsp natural nut butter (your choice) 1 orange
Snack 1 pear 12 almonds
Snack 1 cup veggies (carrots, celery, broccoli and cucumber) 1/4 cup hummus
Dinner
Honey-ginger tofu with quinoa and kale pilaf
FRIDAY Breakfast 60 g high-fibre cereal with 1/2 cup 1% milk + 1/2 cup blueberries
Snack 1 apple 12 almonds
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!)
Snack 50 g 7% M.F. cheese with 3 high-fibre crackers
Snack 3 cups air-popped popcorn with sprinkle of chili powder
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
Snack 1 pear 12 almonds
Lunch
Hearty quinoa and bean soup
TIP: Pack a serving for lunch tomorrow!
Snack 1 banana
Dinner
Chicken and mango lettuce cups with almond satay sauce
Snack
Chia-coconut pudding
Available on the iBookstore, Kobo and Amazon.
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