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: Chocolate hazelnut steel-cut oats

• 1/2 cup cooked steel-cut oats
• 1 tbsp unsweetened cacao powder
• 1/2 cup blueberries
• 1 tbsp hazelnut butter
• 1/2 tsp raw honey (optional)

Cook steel-cut oats in boiling water. Once cooked, add cacao powder, blueberries and hazelnut butter. Add honey if desired. Lunch: Greek salad with tuna

• 1 can tuna, in water
• 2 cups romaine lettuce
• 1 oz feta cheese
• Peppers, cucumbers, tomatoes
• Chopped oregano (if desired)
• 1 tbsp balsamic vinaigrette

Snack:

• Sliced red peppers and carrots with 2 tbsp hummus

Dinner: Salmon patties and mixed green salad

• 1 tbsp extra-virgin olive oil
• 1/2 cup onion, diced
• 2 garlic cloves, crushed
• 1/2 cup celery, diced
• 1 zucchini, grated and squeezed dry
• 1 1/2 cups sweet potato, peeled, roughly chopped and steamed until tender
• 1/3 cup fresh basil, chopped
• 1/3 cup fresh mint, chopped
• 1/3 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 2 eggs
• 1 can salmon
• 1/2 cup whole wheat flour (optional)
• 2 tbsp extra-virgin olive oil (optional)

Sauté onion, garlic and celery in oil for about one minute. Add zucchini, sweet potato, basil, mint, parsley and cilantro and mash. Mix in eggs and salmon. Roll mixture into small balls. Flatten slightly and dust with the flour (optional). Cook over medium flame until golden on both sides. Serve with a mixed green salad.

Superfood of the day: blueberries

Blueberries are rich in fibre, high in vitamin C and ranked as one of the highest antioxidant foods around. Enjoy these naturally sweet treats as often as you can, fresh or frozen.

Health tip of the day

Get a tape measure to measure your waist circumference at your belly button. For women, it should be less than 35 inches; for men, it should be less than 40 inches. 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
• 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Blueberry cottage cheese parfait

• 1/2 cup cottage cheese
• 1/2 cup blueberries
• 1 tbsp chia seeds
• Cinnamon to taste

Lunch: Egg salad wrap

• 1 sprouted-grain wrap or 2 pieces of sprouted grain bread
• 2 sliced hard boiled eggs mashed with 1 tbsp low-fat mayo
• 1/4 avocado
• 1 cup arugula
• 1/2 red pepper

Mix all ingredients into wrap and enjoy! Snack:

• 1 pear with 6 walnuts

Dinner: Beef and cauliflower mash

• 4 oz lean beef steak
• 1 tbsp of butter
• 1 head cauliflower, broken into pieces
• 1/4 onion
• 2 garlic cloves, minced
• 1 tsp butter
• 1 tbsp extra virgin olive oil
• Sea salt and pepper to taste

Beef Add garlic and steak and baste with butter and garlic. Cook for three to four minutes and then flip and cook for another two to three minutes or until cooked through. Cauliflower Mash Steam cauliflower, onion and garlic for 10 minutes. Allow to cool for a couple of minutes. Place cauliflower, onion, garlic, butter and olive oil in a food processor. Add salt and pepper to taste. Process until smooth and creamy.

Superfood of the day: sprouted-grain bread

Sprouted-grain bread is much easier to digest. The grains have been presoaked and predigested which makes the glycemic index lower.

Health tip of the day

Focus on nutrients, not calories.  While keeping track of calories can be helpful for health and weight loss, the quality of calories you consume is of the utmost importance. A study in the New England Journal of Medicine showed the foods most associated with weight gain are French fries, potato chips, sugary drinks, meats and refined white flours. Foods associated with losing weight include yogurt, nuts, whole grain, fruits and vegetables. 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
• 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Coconut flour pancakes

• 1/2 cup unsweetened almond milk
• 1/4 cup coconut flour
• 2 eggs
• 1 tbsp cinnamon
• 2 tsp vanilla
• 1/2 tsp baking soda
• Pinch of sea salt
• 1 tbsp coconut oil
• 1/2 cup blueberries

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: Vegetarian wrap

• 1 whole grain wrap
• 2 tbsp hummus
• 1 oz cheese
• 1/4 avocado
• Lettuce
• Veggies (cucumber, carrots, peppers, tomato)

Add hummus, cheese, avocado, chopped lettuce and vegetables. Wrap, roll and enjoy! Snack:

• 1 Babybel cheese and 1 sliced apple

Dinner: Chicken or tofu stir-fry

• 4 oz chicken breast or extra-firm tofu, seasoned
• 1 tbsp olive oil
• 1/2 head broccoli, chopped
• 1/2 cup water chestnuts
• 1/2 cup celery, chopped
• 1/2 onion, chopped
• 1 tsp minced ginger
• 2 tbsp low-sodium soy sauce

Thinly slice chicken or tofu. Add olive oil to non-stick pan. Add chicken or tofu and cook on medium-high heat for five to six minutes. Combine all ingredients, including minced ginger and soy sauce. Cover and cook on medium heat until vegetables are cooked, but still crunchy.

Superfood of the day: coconut flour

Coconut flour is gluten-free, high in fibre and loaded with essential fats. It's also has a lower glycemic index, meaning it has less impact on blood sugars and is ideal for diabetics and those wanting to lose weight!

Health tip of the day

Do not skip breakfast. Research clearly shows that breakfast skippers gain more weight in the long run. 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. 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

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: Vanilla bean smoothie

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1/2 cup filtered water
• 1 tbsp unsweetened shredded coconut
• 1 1/2 tsp almond butter
• 1/2 tsp ground vanilla bean or vanilla extract
• Ice

Blend on high and enjoy! Lunch: Beet and goat cheese salad

• 1/2 cup steamed beets
• 2 cups mixed greens
• Sliced cucumber, celery, peppers
• 1 tbsp goat cheese
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 3 tbsp hemp hearts

Place beets and mixed greens on plate. Top with cucumber, celery and peppers. Add hemp hearts and olive oil and balsamic vinegar dressing. Snack:

• 12 Mary’s Organic Crackers and 1 tbsp almond butter

Dinner: Chicken burgers, sweet potato fries and mixed greens salad

• 1 lb lean ground chicken
• 1 yellow onion, finely chopped
• 1 egg
• 1/4 cup chopped kale
• 2 forkfuls sundried tomatoes
• 1-2 garlic cloves
• 1 tbsp low-sodium soy sauce
• 1 whole grain or gluten-free bun
• Sliced tomatoes, pickles and onions (if desired)
• 2 sweet potatoes
• Dash of salt and pepper
• Dash of paprika
• 1 tbsp olive oil
• Mixed green salad of your choice

Chicken burgers Makes approximately 5-6 Preheat your oven to 350 Place ground chicken in a bowl along with chopped onion, kale, egg, garlic, sundried tomatoes, soy sauce and spices of your choice. Mix together with your hands and form into burgers. Place on a baking tray with parchment paper. Place on the barbecue or bake burgers for 10 minutes. Flip and bake for another 10 minutes. Add desired toppings. Sweet potato fries: Preheat oven to 425 F. Wash and cut sweet potato into long strands likes French fries (can remove skin). Place fries on a baking tray and drizzle with olive oil, salt, pepper and paprika and mix it around (make sure the fries are spread apart). Bake in oven for approximately 20 minutes and then mix them and cook for another 15 minutes Serve with a mixed green salad of your choice.

Superfood of the day: beets

Beets are rich in potassium, magnesium, vitamin A, B and C. They are also a wonderful tonic for your liver and have been said to work as a blood purifier.

Health tip of the day

Pump it up! As we age, our bone density drops which can leave us at risk of osteoporosis. One powerful preventative step to help preserve bone density is to lift weights on a regular basis. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman