Download the 7 Day Meal Plan (Word DOC file, 85KB) by 0L2w6S6


									Sample 7-day Meal Plan for the SHAPE UP challenge

Courtesy of and

Day 1 - Monday


    ½ cup psyllium cereal (Nature’s Path) or bran
    ½ cup Greek or goat yogurt
    ½ cup of blueberries or ½ banana sliced thinly

A.M. SNACK (optional) 1 non-fat skim milk latte

LUNCH - Turkey & Avocado Sandwich

      2 slices of whole grain bread
      ¼ small avocado, sliced thin
      3-4 slices turkey slices
      Handful of alfalfa sprouts
      Leaf lettuce
      1 tsp Dijon mustard
      Served with mixed green salad with olive oil + lemon vinaigrette

P.M. SNACK (recommended) celery sticks + 1 tsp almond butter or hummus

DINNER- Fish in Foil Packets with steamed vegetables

      3-5 ounce fillet of your favourite fish (salmon, tuna, tilapia, etc.)
      Squeeze of fresh lemon juice
      Sprinkle of fresh or dried dill
      Black pepper to taste

Wrap in tin foil along with sliced green onion and bake for 20 min at 450 F
Meanwhile, steam as much broccoli, cauliflower, carrots, kale, or spinach as you
desire and season with 1 tsp sesame oil or olive oil
Day 2 – Tuesday

BREAKFAST - Make Your Own Breakfast Burrito

      100% whole grain wrap
      2 egg white + 1 egg, beaten
      Pinch cumin and black pepper
      Chopped green or red peppers, onion, and spinach


       1.   Sauté the veggies in 1 tsp olive oil until onion is softened
       2.   Add egg mixture and season with cumin and pepper
       3.   Scramble gently until egg is fully cooked
       4.   Transfer to center of wrap, top with 1 tsp salsa and/or 1 ounce grated
            cheese if desired. Wrap'n'roll it up and enjoy!

A.M. SNACK (optional) - Apple slices with cinnamon + 10 almonds

LUNCH - Pesto Salmon Dip with Crudite

    1/2 can wild Atlantic salmon (tuna, sardines or a combination of each works
    1 tbsp basil pesto
    Squeeze fresh lemon and pinch black pepper
    Mix thoroughly and eat with celery, carrot, bell pepper and/or cucumber

P.M. SNACK (recommended) 5 Mary's Crackers with 1 tbsp peanut butter

DINNER- Veggie burger or salmon burger served with a leafy green salad. Feel free
to use 2 Romaine lettuce leaves as your bun.
Day 3 - Wednesday


Banana Walnut Smoothie – Source of omega-3!

¼ cup walnuts
1 cup skim milk + 4 ice cubes
½ banana
1 teaspoon flax seed oil

TIP: Pulse the nuts and fruit before adding the liquid

A.M. SNACK (optional) 2 slices of Wasa cracker with 1 tsp almond or peanut butter

LUNCH -High Energy Entree Salad

      1 cup Romaine lettuce, chopped + 1 cup spinach
      1/2 small cucumber, sliced + 1 small tomato, sliced
      1/2 cup alfalfa sprouts
      ½ cup sliced green or red onion
      ½ cup of raw sunflower or pumpkin seeds
      4 ounces of thinly sliced firm tofu

Dressing: 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 1 tsp Dijon, 1 tsp

P.M. SNACK (recommended) 1 grapefruit or 1 orange with 10 almonds

DINNER- Effortless crustless quiche (see recipe at end of meal plan)
Day 4 - Thursday


Yogurt Parfait

      ½ cup 1% cottage cheese
      ½ cup mixed berries
      ½ cup All-bran Buds or Fibre 1
      Sprinkle of cinnamon

A.M. SNACK (optional) 5 Mary's Crackers with 1 tbsp of hummus or guacamole

LUNCH -“Better with age” Carrot and Cabbage Slaw – Make the night before! See end
of meal plan for recipe.

P.M. SNACK (recommended) 1 apple with 1 ounce of cheese

DINNER- Angel hair zucchini pasta (see end of meal plan for recipe)
Day 5 – Friday

5-minute Open-faced Breakfast Sandwich

      1 egg
      1 slice ham or turkey (i.e. Maple Leaf Natural Selections)
      1-ounce cheese, sliced
      1 tsp salsa
      ½ wholegrain English muffin

Crack egg into ramekin. Top with cheese, salsa, and ham/turkey.
Cover with plastic wrap and microwave on high for 30 seconds.
Turn over onto English muffin (you may need a knife to carve it out of the ramekin)
and voila!

A.M. SNACK (optional) 1 grapefruit or 2 kiwis with 10 almonds


    3-5 ounces grilled chicken breast, sliced
    1 large Caesar salad (hold the bacon bits and cheese)
    2 tbsp of low fat Caesar dressing

P.M. SNACK (recommended) ½ cup cottage cheese with pepper and chopped

3-5 ounces salmon seasoned with1 tsp of fresh grated ginger and 1 tsp tamari
Bake for 20 minutes at 450 F and serve with sautéed asparagus, red peppers and
Day 6 – Saturday

BREAKFAST- scrambled eggs (4 egg whites + 1 egg) with 1 ounce of dill goat’s

A.M. SNACK (optional) ½ cup yogurt with ½ cup berries

LUNCH - Thai mango rice wraps (see end of meal plan for recipe)

P.M. SNACK -½ cup edamame topped with 1 ounce of goat’s cheese

DINNER -Salmon Cakes – Freezer-Friendly (Recipe makes 8 servings)

      2 pounds skinless salmon fillet
      1/2 cup thinly sliced scallions
      1/2 cup wheat germ
      1/3 cup chopped fresh parsley
      1/4 cup light mayonnaise
      1/4 cup Dijon mustard
      2 large eggs, lightly beaten
      2 tablespoons fresh lemon juice

Additional flavorings (choose one):

      3 tablespoons prepared horseradish
      2 tablespoons minced capers
      1 teaspoon hot sauce, such as Tabasco
      2 tablespoons minced pickled jalapeno chile
      Serve with steamed veggies or large green salad.
Day 7 - Sunday

BREAKFAST- Apple Cinnamon Steel Cut Oats

      4 cups water
      1 cup steel cut oats
      2 medium sized apples, peeled and cubed
      1 tsp cinnamon
      1 tbsp brown sugar
      ½ scoop of vanilla protein powder

Boil water and add oats. Simmer for 20 minutes, then add apples, cinnamon, sugar
and ½ scoop of vanilla protein powder. Simmer for 10 minutes more, then serve.

A.M. SNACK (optional) 1 hard-boiled egg

3 ounces Teriyaki Grilled Chicken Breast (use your favourite sauce) sliced onto 2
cups Romaine lettuce, tomatoes, onions, and cucumber. Dress with olive oil, lemon
juice and a touch of the chicken sauce. Sprinkle with 1 thumb of goat’s cheese if

P.M. SNACK (recommended) carrots and 2 tbsp hummus


Low carb nacholess salad (recipe to follow)
                          Basil, zucchini angel-hair pasta

Serves 1


      4 ounces of angel-hair soy noodles (shirataki soy noodles)
      1 tbsp of olive oil
      1 cup zucchini, sliced thinly into ½ moons
      ½ cup red pepper, thinly sliced
      Salt to taste
      1 tsp of crushed garlic
      ¼ cup of chopped fresh basil
      2 tbsp of low fat parmesan cheese


   1. Rinse and drain Shirataki noodles well. Boil noodles for 2-3 minutes to get rid
      of aroma from liquid. Drain excess liquid and pat dry.
   2. Heat oil in a large skillet over medium heat. Add the zucchini, red peppers,
      salt, garlic and fresh basil. Cook until heated through (4-5 minutes).
   3. Add pasta to skillet and toss with vegetables.
   4. Plate pasta and vegetables and top with grated parmesan cheese. Enjoy!

Per serving: 240 calories, Total fat 18g, Protein 9 g, Carbohydrates 9g, Fiber 3 g.

For more information on shirataki noodles, please visit
                               Thai mango rice wraps

Serves 1 (3 rice wraps)


    3 rice wraps (found in most grocery stores)
    4 ounces of BBQ chicken or beef strips (firm tofu sliced for a vegetarian
    ¼ cup of sliced mango or pear strips
    3 thinly sliced avocado strips
    ¼ cup of red pepper slices
    ¼ cup of fresh basil


   1. Place rice wraps on a roomy counter or tabletop together with a large bowl of
      hot water (you will have to dip your fingers in, so not too hot)

   2. Slip one of the rice wrappers into the hot bowl of water and allow 30 seconds
      to 1 minute for it to soften.

   3. When the rice wrapper is soft, remove it from the bowl and place on a clean
      surface. Add chicken sliced, mango (or pears), 1 slice of avocado per wrap,
      pepper slices and fresh basil. Then fold over one end.

   4. Continue by folding the other end over. Then lift the long side of the wrapper
      and tuck it over the filling to create a log-like roll.

   5. Roll up the remaining rice wrap, pressing the end down to secure it and

Per serving: 330 calories, Total fat 8g, Protein 35 g, Carbohydrates 29g, Fiber 3 g.
        Kale Avocado Salad (makes 4 servings so pack some for lunch!)


              1 head kale, thick centre stem removed, sliced fine
              1 avocado, halved, flesh scooped out of peel
              1 green onion, sliced thin
              2 ½ tbsp. olive oil
              1 ½ tbsp. lemon juice
              1 tsp. Celtic sea salt
              1 tomato, chopped


In a large salad bowl, toss together all ingredients (except tomatoes), using your
hands to squeeze as you mix to wilt the kale and cream the avocado (together). Add
the tomatoes after mixing. Serve!
                             Effortless Crustless Quiche

3 egg whites + 2 eggs, beaten
2/3 cup skim milk
A sprinkle of your favorite herbs and spices (basil, oregano, paprika, etc.)
Whatever bits and bobs of leftover meat or veggies you have on hand (about ½ cup)

- Preheat oven to 375 F. Grease a 9-inch pie pan.
- Whisk together egg whites, eggs, milk, and seasonings.
- Put whatever leftover meat and veggies you have into the bottom of the pie pan.
- Pour egg mixture over it leaving a ½ inch of space under the lip of the pan. S

Sprinkle with additional herbs and spices. Bake for 30 to 50 minutes or until lightly
brown on top. Top with salsa
                    “Better with age” Carrot and Cabbage Slaw


2 cups shredded red cabbage
1 cup kale, finely chopped
½ red bell pepper, diced
1 tablespoon red onion, finely chopped
1 tablespoon green onion, chopped
½ cup sunflower or pumpkin seeds

Ginger-Sesame Dressing:

½ cup apple cider vinegar
1 tablespoon honey
¼ cup olive oil
1 tablespoon sesame oil
1 tablespoon fresh basil, finely chopped
2 teaspoons ground ginger or 1 tablespoon fresh ginger, finely chopped
1 teaspoon tamari

Combine all the vegetables in a large bowl. Whisk all the dressing ingredients into
another bowl. Toss the salad with the dressing. Cover and let sit in the refrigerator
for at least 1 hour. Enjoy with 2 hard boiled eggs for lunch!
                       Low carb nacholess salad


  o   1 ½ cups of Iceberg lettuce, shredded
  o   1/2 pound of ground chicken, cooked
  o   ½ cup of sliced black olives
  o   ½ cup of tomatoes, chopped
  o   1/4 cup of chopped green onions, chopped
  o   1 cup of low fat mozzarella cheese, shredded


On a baking pan lined with tin foil, spread a fresh bed of
shredded lettuce. Distribute cooked meat, olives, chopped
tomatoes, green onion and any additional toppings. Sprinkle
with cheese. Heat oven to 350 and broil for 3 minutes or until
cheese is bubbling. Remove immediately and serve.

Serve with guacamole or low fat cottage cheese if desired.

Serves 2 for dinner

Calories 448, Total Fat 31g, Carbohydrates 7g, Protein 33g,
Fiber 1g

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