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 omelet

• 2 omega-3 or organic eggs
• 1 tsp olive oil
• 1/2 cup kale
• 1/2 yellow onion, diced
• 1/2 cup mushrooms
• 1/2 cup mixed berries
• 1 piece sprouted bread

Heat 1 tsp olive oil on medium heat in a pan.
Add eggs and once almost cooked add kale, onion and mushrooms.
Once onions start to become translucent, flip egg over into an omelet.
Enjoy with 1 piece of sprouted bread and 1/2 cup berries.

Lunch: Smoked salmon wrap

• 1 whole grain wrap
• 1 tbsp low fat cream cheese
• 4 oz of smoked salmon
• Cut up cucumber, tomato
• Side salad or veggies on side

Snack:

• Cut up veggies (celery, cucumber, peppers)
• 2 tbsp of vegetable hummus

Dinner: Cod with creamy cauliflower mash

• 5 oz cod
• Sea salt, pepper, cayenne
• Lemon
• 1 head cauliflower, broken into pieces
• 1/4 onion
• 1 clove garlic, minced
• 1 tbsp butter

Cod
Preheat oven to 400 F.
Place cod on baking tray and add sea salt, pepper, cayenne, olive oil and lemon.
Bake for 20 minutes until the fish flakes away from your cork.

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 and enjoy a large serving with piece of cod.

Superfood of the day: eggs

Eggs truly are one of the greatest foods on the planet! One egg contains only 77 calories and offers 6 grams of protein and 5 grams of the good fats. Eggs also score high on the satiety index – a measure of foods that induce a feeling of fullness and reduce caloric intake. When choosing eggs at the grocery store, try to opt for organic.

Health tip of the day

After you eat dinner, try to go for a minimum of a 20-minute walk around your neighborhood. To improve digestion and quality of sleep, it is important to avoid going to bed feeling full.

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