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. 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: Vegetable frittata

• 1/4 cup diced onion
• 2 eggs
• 1 cup of any vegetables (1/2 zucchini, chopped finely, and 1/4 red pepper chopped finely, sliced or chopped mushrooms, spinach, etc.)
• 1 oz hard goat mozzarella cheese, grated
• 1 tsp butter or olive oil
• Salt and pepper

Preheat oven to 375 F.
In a frying pan, sauté the onion until translucent, add other chopped veggies and sauté until golden and softened.
Oil an oven-safe pan with oil. Transfer veggies to the oven-safe dish.
Pour whisked eggs on top and add goat cheese. Bake in oven for 10-15 minutes.

Lunch: Teriyaki chicken and brown rice

• 1/2 cup brown rice, cooked
• 1/2 cup broccoli
• 1/2 cup kale
• 4 oz chicken breast, cooked
• 1 tbsp low fat teriyaki sauce

Cook a half cup of brown rice.
Steam broccoli and kale until tender.
Place brown rice in a bowl and add cooked chicken, steamed kale, broccoli and teriyaki sauce.

Snack: Antioxidant blend 

• 1/4 cup almonds
• 1/4 cup goji berries
• 1/4 cup dark chocolate chips
• 1/4 cup mulberries

Enjoy 1 handful or 1/4 cup!

Dinner: Chocolate Banana Smoothie

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1 tbsp raw cacao protein
• 1/2 frozen banana
• 1 tbsp ground flaxseeds
• Ice

Blend on high and enjoy!

Superfood of the day: mulberries

Mulberries are very high in iron. A cup of mulberries offers 2.6 milligrams of iron which is 32 per cent of the recommended daily intake for men and 14 per cent for women.

Health tip of the day

Say three positive things about your day and yourself before you go to bed tonight.

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