Cityline 21-day boot camp: Day 17

Blueberries are rich in fibre, high in vitamin C and one of the highest antioxidant foods around.

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