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: Raspberry pumpkin crunch yogurt
- 1/2 cup plain or Greek yogurt
- 1/2 cup raspberries
- 1 tbsp raw pumpkin seeds
- Handful of bran buds
Top yogurt with raspberries, pumpkin seeds and bran buds and enjoy!
Lunch: Lentils bowl
- 1/2 cup lentils, cooked
- 1 cup steamed kale
- 2 cups mixed greens
- 1/2 cup brown rice, cooked
- 1 tbsp low sodium soy sauce or olive oil and lemon (your choice!)
Steam kale in a steamer until soft.
Place brown rice at bottom of a large bowl. Top with cooked lentils, steamed kale and mixed greens. Add soy sauce or olive oil to taste and feel free to add in more veggies!
Snack:
- 1 hard boiled egg and 10 walnut halves
Dinner: Salmon and sautéed kale and onion
- 5 oz salmon
- 1/2 lemon
- Salt and pepper to taste
- 1 sweet onion
- 1 bunch of kale, ribs removed and cut into long strands
- 1 tbsp olive oil
- 1 tsp turmeric
- 1 tsp paprika
Salmon
Preheat oven to 375 F.
Place salmon on a baking tray and sprinkle with sea salt, pepper and 1/2 juiced lemon.
Bake for 20 minutes.
Kale and onion
Heat olive oil in a medium-sized pan.
Once hot, add onion and cook until translucent.
Add kale and turmeric, paprika, salt and pepper.
Superfood of the day: pumpkin seeds
Pumpkin seeds are chock full of antioxidants and are also high in protein, zinc and magnesium, making them a great addition to yogurt or salads. While roasted pumpkin seeds are delicious on occasion, raw is always best.
Health tip of the day
Buy some glass jars and keep raw almonds or walnuts on hand for a heart healthy daily snack (10 at a time only please!)
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman