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

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

Dinner
Roasted rainbow trout with prune-mushroom sauce and roasted cauliflower “rice”

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

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

Lunch
Quinoa tabbouleh salad

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!)

Snack 50 g 7% M.F. cheese with 3 high-fibre crackers

Lunch
Colourburst citrus chicken salad

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

Dinner
Grilled vegetable fajitas

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

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.