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: Strawberry yogurt parfait

• 1/2 cup of Greek yogurt
• 1/2 cup of sliced strawberries
• 1 tbsp of hemp hearts

Lunch: Tuna Wrap

• 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 with mayo, dill and celery. Add to wrap and enjoy!

Snack: Forever young trail mix

• 1/4 cup almonds
• 1/2 cup dried apples
• 1/4 cup shredded coconut
• 1/4 cup raisins or dark chocolate chips

Enjoy a handful or 1/4 cup as a snack!

Dinner: Turkey burgers and asparagus

• 1 lb lean ground turkey
• 1 yellow onion, finely chopped
• 1 egg
• 1/4 cup chopped spinach
• 1-2 garlic cloves
• 1 tbsp low sodium soy sauce
• 1 whole grain or gluten-free bun
• Sliced tomatoes, pickles and onions (if desired)
• 1-2 ounces of goat cheese
• 1-2 bunches of asparagus
• 1 tbsp olive oil
• Pinch salt

Turkey burgers
(Makes approximately 5-6 depending on how large you make them)

Preheat oven to 350 F (or use your BBQ).
Place ground turkey in a bowl along with chopped onion, egg, spinach, garlic, soy sauce and spices of your choice.
Mix together, form into burgers and place on a baking tray with parchment paper.
Place on the BBQ or bake for 10 minutes; then flip and bake for another 10 minutes.
Add goat cheese, sliced tomatoes, pickles and onions on bun if desired.

Asparagus

Snap of the ends of the asparagus and drizzle with olive oil and salt.
BBQ or bake at 350 F for 10 minutes.

Superfood of the day: hemp hearts

Hemp seeds are “super seeds” which contain more protein than flax (seven grams for two tablespoons).Hemp seeds are also rich in Omega-3 and Omega-6 essential fatty acids and are a good source of both soluble and insoluble fibre. The amount of protein in hemp hearts is beneficial in any weight loss program as it helps to fill you up and balance blood sugars. Put in a morning smoothie or sprinkle over yogurt.

Health tip of the day

Try waking up a half-hour earlier to do some morning stretches or easy yoga. It will change the way your body feels throughout the day!

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