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
- 1 coffee per day if desired, with coconut sugar and milk of choice
Breakfast: Big breakfast smoothie
- 1 cup unsweetened almond milk
- 1/4 avocado
- 1 tbsp raw cacao powder
- 1 scoop chocolate protein powder
- 1 tbsp ground flax
- Handful of greens
- 2 dates
- Ice cubes
Blend on high and enjoy!
Lunch: Tuna and quinoa salad with mushrooms and mixed greens
- 1 whole grain wrap
- 4 ounces of tuna
- 1 tbsp of light mayonnaise
- 1 tbsp of chopped dill
- 2 tbsp of diced celery
Mix tuna and mayo in a small bowl.
Rinse quinoa well with water in fine mesh strainer.
In a medium sauce pain, boil water and add quinoa – reduce heat to medium and cook for approximately 15 minutes. Please note: to cook 1 cup of quinoa you require approximately 2 cups of water.
In a medium pan, heat olive oil and add mushrooms and cook until golden brown.
In a large bowl, add tuna mixture, cooked quinoa, mixed greens, cucumbers, tomatoes and peppers.
Once mushrooms are cooked, add to large bowl with everything else.
Snack:
- 40 pistachios + 1 oz of low fat cheese
Dinner: Mexican chicken lettuce wraps
- 5 oz of ground chicken, cooked
- 1 red and 1 green pepper, diced, stir fried in olive oil
- 1 ounce of low fat shredded cheese
- 3 thin slices of avocado
- Chopped fresh coriander (1 tbsp)
- 1-2 tbsp salsa
- 3 big leafs (collard leaves, romaine or iceberg)
Lay out lettuce as a wrap, add cooked chicken and top with cooked peppers, shredded cheese, avocado, coriander and salsa.
Superfood of the day: dates
Dates are a naturally sweet food that are high in fibre and are rich in the mineral magnesium, which offers anti-inflammatory properties. Dates are also very good for digestive health.
Health tip of the day
Try to do 5-10 minutes of jumping jacks. If you are over 140 pounds, you can burn 90 calories in one 10-minute session.
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman