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