Welcome to the Cityline 21-day boot camp! For 21 days, I've provided you with meal plans that are filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. Each day, I've also come up with a health tip and a superfood suggestion. My goal was to keep this plan super simple, so you can follow along easily and enjoy. Trust me, having a plan and direction always makes your health goals easier to obtain! Why 21 days? After being in practice for over a decade, I can tell you 21 days is definitely enough time to make a permanent change in your health and create new behavioural patterns. Here are some of the benefits of my 21-day boot camp.

• Improved energy and decreased “brain fog”
• Improved mood
• Cessation of sugar, carbohydrate or salt cravings
• Optimized digestion and reduced feelings of bloating
• Improved sleep
• Weight loss

So, enjoy the suggestions over the next 21 days. If you do find a meal or snack you really enjoy, feel free to repeat it over and over again. (I myself am a creature of habit and find eating in routine and repetition ideal for health). For my daily meal plans and health posts, visit the Cityline 21-day boot camp page or see the list below. You can also follow me on Instagram or Twitter and watch for the hashtag #21daybootcamp. Share your journey and join the conversation on the Cityline Facebook page. Wishing you best health, Dr. Joey  

Daily meal plans

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 All meal plans include one serving size unless noted. Optimal water intake per day is two litres. Alcohol intake is not reviewed on this plan. I typically recommend a maximum of two to four drinks per week. [embed]bcid:4268703418001[/embed]

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: Steel-cut oats with flax

• 1/2 cup cooked steel-cut oats
• 1/2 sliced banana
• 1 tbsp ground flax
• Dash of cinnamon

Boil water and add steel-cut oats. Cook until water is almost fully absorbed. Once cooked, add cinnamon, banana and ground flax. Enjoy! Lunch: Chickpea salad

• 2 cups mixed greens
• 1/2 cup roasted or raw chickpeas
• Cucumber, celery, tomatoes
• 1 tbsp olive oil
• 1/2 cup steamed spinach
• 1 tbsp goat cheese

Snack:

• 3 Ryvita crackers and 1 tbsp peanut butter

Dinner: Low-carb nacholess salad

• 1 /2 cups shredded iceberg lettuce
• 1/2 lb cooked ground chicken
• 1/2 cup sliced black olives
• 1/2 cup chopped tomatoes
• 1/4 cup chopped green onions
• 1/2 cup shredded low-fat mozzarella cheese

Preheat oven to 350°F. On a foil-lined baking pan, spread a layer of shredded lettuce. Distribute chicken, olives, tomatoes and green onions. Sprinkle with cheese, then bake for three minutes or until cheese is bubbling. Remove immediately and transfer to a serving plate. Serve with guacamole or low-fat cottage cheese if desired.

Superfood of the day: lemon

In addition to being high in vitamin C and good for the skin, lemon water aids with digestion. Having a cup of lemon water (warm or cold) each morning is the perfect way to start your day.

Health tip of the day

Upper body strength a little weak? Try doing 10 push ups per day to strengthen arms and core. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

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: Greek yogurt pancakes

• 1/2 cup unsweetened almond milk
• 1/4 cup coconut flour
• 2 tbsp of Greek yogurt
• 1 egg
• 1 tbsp cinnamon
• 2 tsp vanilla
• 1/2 tsp baking soda
• Pinch of salt
• 1 tbsp coconut oil

Mix all ingredients together in a medium-sized bowl. Add coconut oil to a pan on medium heat. Place approximately 1/4 cup of the mixture into the pan. Cook for approximately three minutes (or until you start to see bubbles). Flip the pancake and cook for another minute or so. Remove from heat and add blueberries and/or one teaspoon pure maple syrup. Lunch: Tuna avocado wrap

• 1 high-fibre, whole wheat wrap
• 4 ounces white tuna
• 1/2 tbsp mayonnaise
• Cherry tomatoes, halved
• Celery, chopped
• 1/2 avocado, sliced
• Baby spinach leaves

Mix tuna with mayonnaise. Place tuna and vegetable on wrap, roll up and enjoy! Snack:

• 1 protein bar (e.g. Simply Bar or Bounce Energy Ball)

Dinner: Herb roasted salmon Serves 6

• 1/3 cup cilantro
• 1/3 cup chopped dill
• 1/3 cup finely chopped green onions
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tbsp Dijon mustard
• Sea salt
• 6 wild salmon fillets (approximately 4 oz each)

Preheat oven to 350°F. In a small food processor, combine cilantro, dill, green onions, oil, vinegar and mustard. Sprinkle fillets with a little salt and coat each evenly with herb mixture. Arrange on baking sheet. Roast in oven until fish flakes easily when tested with the tip of a sharp knife, about 10 to 15 minutes, depending on thickness of fillets.

Superfood of the day: salmon

Salmon is a rich source of lean protein and full of Omega-3 essential fatty acids. Omega-3 is essential for brain health and reduces inflammation in the body.

Health tip of the day

Boost your energy by drinking water. Research shows water improves mental alertness, lowers blood pressure and helps with weight loss! A minimum of two litres of water or herbal tea is recommended per day. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

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: Fill me up smoothie

• 1 cup unsweetened coconut milk
• 1 scoop chocolate or vanilla protein powder
• 1/2 frozen banana
• 1 tbsp ground flax
• Handful of greens
• 1 tsp natural nut butter

Blend on high and enjoy! Lunch: Lentil soup

• 2 tbsp extra-virgin olive oil
• 2 garlic cloves
• 1/2 cup carrots, chopped
• 1/2 cup celery, chopped
• 1/2 cup onion, chopped
• 4 cups vegetable or chicken broth (low sodium)
• 1 large can diced tomatoes, with juice
• 2 cups lentils

In a large pot, add oil and cook carrots, celery and onion until translucent. Add broth, tomatoes and lentils. Cook about 40 minutes, until tender. Add water as needed. Enjoy one cup for lunch (hot or cold) with a side salad. Snack:

• 40 pistachios and 1 orange

Dinner: Mexican turkey lettuce wraps

• 1 lb lean ground turkey
• 2 garlic cloves, crushed
• 1 tsp fresh cilantro, chopped
• 1 tsp cumin
• 1 tsp chili flakes
• 1 tsp paprika
• 1 1/2 tsp dried oregano
• 1 tsp sea salt
• 1/2 onion, minced
• 2 tbsp red pepper, chopped
• 3/4 cup water
• 4 oz can tomato sauce
• 8 large Boston lettuce leaves

Brown turkey in a large skillet. Once cooked, add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes. Wash and dry the lettuce. Assemble with mixture and toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole and salsa.

Superfood of the day: garlic

Garlic is a natural immune booster that has antimicrobial activity to fight off infection in your body. Odorless garlic capsules are also available at your local health food store.

Health tip of the day

Opt for lower glycemic index carbohydrates. The glycemic index measures how fast the body absorbs food. The lower the GI ranking, the lower impact on sugar and the better for you! Lower glycemic index carbohydrates include most fruits and vegetables, sprouted-grain breads and beans. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

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: Sprouted-grain bread with nut butter and banana 

• 2 slices sprouted-grain bread
• 1 tbsp natural peanut or almond butter
• 1/2 sliced banana

Lunch: Open-faced turkey sandwich 

• 1 slice whole grain bread
• 4 slices nitrate-free turkey
• 1 tbsp low-fat honey mustard
• Veggies of your choice (cucumber, lettuce, tomato, celery)
• Mixed vegetable salad

Snack:

• 1/2 cup strawberries and 1 oz cheese

Dinner: Spinach salad with grilled chicken breast and avocado

• 4 oz grilled chicken breast chopped into small cubes
• 2 cups baby spinach
• 1 tbsp balsamic vinaigrette
• 2 plum tomatoes, sliced
• 1/4 avocado, thinly sliced

Place spinach leaves in a large bowl. Mix in all toppings and enjoy!

Superfood of the day: nuts

Nuts, such as almonds or walnuts, have been shown to lower cholesterol and improve cardiovascular health. Research also shows those who eat nuts are 31 per cent less likely to gain weight than those who seldom eat nuts.

Health tip of the day

In order to optimize digestive health and reduce bloating, consider taking a probiotic supplement daily. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman