Cityline 21-day boot camp: Day 19

These Mexican turkey lettuce wraps are full of flavour and will fill you up!

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion of the day. Click here for more details and to see a list of the meal plans posted so far.

Here are Dr. Joey’s meal plan, daily health tip and superfood suggestion of the day!

Meal plan


Upon waking: Lemon and water

  • 1/2 squeezed lemon
  • Warm water

Breakfast: Fill me up smoothie

  • 1 cup unsweetened coconut milk
  • 1 scoop chocolate or vanilla protein powder
  • 1/2 frozen banana
  • 1 tbsp ground flax
  • Handful of greens
  • 1 tsp natural nut butter

Blend on high and enjoy!

Lunch: Lentil soup

  • 2 tbsp extra-virgin olive oil
  • 2 garlic cloves
  • 1/2 cup carrots, chopped
  • 1/2 cup celery, chopped
  • 1/2 cup onion, chopped
  • 4 cups vegetable or chicken broth (low sodium)
  • 1 large can diced tomatoes, with juice
  • 2 cups lentils

In a large pot, add oil and cook carrots, celery and onion until translucent.
Add broth, tomatoes and lentils.
Cook about 40 minutes, until tender. Add water as needed.
Enjoy one cup for lunch (hot or cold) with a side salad.

Snack:

  • 40 pistachios and 1 orange

Dinner: Mexican turkey lettuce wraps

  • 1 lb lean ground turkey
  • 2 garlic cloves, crushed
  • 1 tsp fresh cilantro, chopped
  • 1 tsp cumin
  • 1 tsp chili flakes
  • 1 tsp paprika
  • 1 1/2 tsp dried oregano
  • 1 tsp sea salt
  • 1/2 onion, minced
  • 2 tbsp red pepper, chopped
  • 3/4 cup water
  • 4 oz can tomato sauce
  • 8 large Boston lettuce leaves

Brown turkey in a large skillet.
Once cooked, add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
Wash and dry the lettuce. Assemble with mixture and toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole and salsa.

Superfood of the day: garlic

Garlic is a natural immune booster that has antimicrobial activity to fight off infection in your body. Odorless garlic capsules are also available at your local health food store.

Health tip of the day

Opt for lower glycemic index carbohydrates. The glycemic index measures how fast the body absorbs food. The lower the GI ranking, the lower impact on sugar and the better for you! Lower glycemic index carbohydrates include most fruits and vegetables, sprouted-grain breads and beans.

Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman