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