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: vegetarian egg white omelet

1 tbsp of butter
1/2 cup spinach
1/2 onion
4 egg whites
1 piece of sprouted bread
1/2cup mixed berries

Heat butter over medium in skillet. Add vegetables and cook until tender. Pour egg-white mixture and cook until eggs are set. Enjoy with a slice of toast and berries.

Lunch: the “big” salad

2 cups of mixed greens, spinach or arugula
1/2 cup lentils
1/4 avocado
1 oz feta cheese
Cucumber, tomatoes and celery
1 tbsp olive oil
1 tbsp balsamic

Snack:

Celery stalks, with 1 tbsp natural peanut butter

Dinner: Chicken Parmesan and Brussels sprouts

5 oz chicken cutlet or scaloppini
1 egg
1 tbsp bread crumbs
1-2 tbsp parmesan cheese
1 cup tomato sauce (no added sugar)
1 cup Brussels sprouts
2 tbsp olive oil
pinch of sea salt
chili flakes

Chicken:

Preheat oven to 350 F
Mix egg in a bowl and mix bread crumbs and parmesan cheese in a separate bowl
Dip chicken breast in egg mixture and coat with bread crumbs and parmesan
Place chicken on a baking tray and bake for 10- minutes.
Flip chicken over and add tomato sauce and extra cheese and place back in oven for another 10-15 minutes until cooked through

Brussels sprouts:

Place Brussels sprouts on a baking tray and drizzle olive oil and a dash of sea salt and chili flakes (depending on how spicy you like it).
Bake for approximately 45 minutes or until golden.

Plate chicken and Brussel sprouts together and enjoy!

Superfood of the day: avocado

Apart from being an excellent source of fibre and vitamins, avocado is also associated with promoting lower body weight and helping with blood sugar. Half an avocado contains 3.4 grams of fibre, which your body needs to keep the digestive system running smoothly.

Health tip of the day: Hug someone you love!

Did you know hugging helps to release serotonin and endorphins? Those are feel-good chemicals that will help to improve mood and your “joy factor.”

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