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
Breakfast: Muffin in a mug and chocolate chips
- 1/4 cup ground flax meal
- 1 tsp baking powder
- 2 tsp cinnamon
- 1 tsp unsweetened apple sauce
- 1 egg
- 1 tbsp cacao nibs or dark chocolate chips
Place all ingredients into a coffee mug and then put it in the microwave for 50 seconds.
Lunch: Ryvita crackers +turkey
- 3 Ryvita crackers
- 4 slices nitrate-free turkey
- 2 wedges The Laughing Cow cheese
- 2 slices tomato
- 2 slices avocado
- Salt and pepper to taste
Snack:
- 1 small Greek yogurt and 1/2 cup raspberries
Dinner: Spaghetti squash with mushroom meat sauce
Serves 4
- 1 lb lean ground turkey, beef or chicken
- 1/2 red onion, finely chopped
- 1-2 cloves fresh garlic, chopped
- 2 cups chopped mushrooms
- 1 1/2 cup tomato pasta sauce (no added sugars)
- 1 spaghetti squash
Heat medium sauce pan and add ground meat to brown it (approximately 7-10 minutes). Add chopped onion and garlic and sauté till soft. Add chopped mushrooms and sauté till softened and a little browned. Finally add sauce and bring to a boil, then lower heat and simmer for approximately 20 minutes.
Cut spaghetti squash lengthwise, remove seeds and pierce skin with a fork. Place cut side down and bake at 350 F for 45 minutes. Turn squash and bake until skin is tender (five minutes). Scoop out angel-hair like squash with a fork and place 1 cup into a bowl with 1 cup of pasta sauce and meat.
Superfood of the day: cinnamon
Cinnamon is a spice that offers antioxidant benefits, along with helping to curb cravings and balance blood sugars. Cinnamon has also been shown to be beneficial for heart health and in reducing inflammation. Add cinnamon to your yogurt, warm drinks or baking.
Health tip of the day
Feeling stressed? If so, listen to music daily. Your favorite tunes can elicit the happy “endorphin” hormones in your brain, helping you to feel better fast.
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman