Cityline 21-day boot camp: Day 21

You've reached the final day! Finish off the boot camp with lemon water and push ups for upper body strength.

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: Steel-cut oats with flax

  • 1/2 cup cooked steel-cut oats
  • 1/2 sliced banana
  • 1 tbsp ground flax
  • Dash of cinnamon

Boil water and add steel-cut oats. Cook until water is almost fully absorbed.
Once cooked, add cinnamon, banana and ground flax.
Enjoy!

Lunch: Chickpea salad

  • 2 cups mixed greens
  • 1/2 cup roasted or raw chickpeas
  • Cucumber, celery, tomatoes
  • 1 tbsp olive oil
  • 1/2 cup steamed spinach
  • 1 tbsp goat cheese

Snack:

  • 3 Ryvita crackers and 1 tbsp peanut butter

Dinner: Low-carb nacholess salad

  • 1 /2 cups shredded iceberg lettuce
  • 1/2 lb cooked ground chicken
  • 1/2 cup sliced black olives
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped green onions
  • 1/2 cup shredded low-fat mozzarella cheese

Preheat oven to 350°F.
On a foil-lined baking pan, spread a layer of shredded lettuce. Distribute chicken, olives, tomatoes and green onions. Sprinkle with cheese, then bake for three minutes or until cheese is bubbling. Remove immediately and transfer to a serving plate. Serve with guacamole or low-fat cottage cheese if desired.

Superfood of the day: lemon

In addition to being high in vitamin C and good for the skin, lemon water aids with digestion. Having a cup of lemon water (warm or cold) each morning is the perfect way to start your day.

Health tip of the day

Upper body strength a little weak? Try doing 10 push ups per day to strengthen arms and core.

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