Cityline 21-day boot camp: Day 3

Dr. Joey's blueberry breakfast pudding uses chia seeds, an excellent source of Omega-3 and a complete source of protein!

Every day for 21 days, Dr. Joey Shulman is sharing meal plans 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: blueberry chia pudding

  • 1/2 cup blueberries
  • 1/2 cup unsweetened almond milk
  • 2 tbsp chia seeds
  • 1/2 tsp of cinnamon
  • 1 tbsp hemp hearts
  • Handful of bran buds

Mash blueberries with a fork in a bowl. Pour almond milk in the bowl with the berries, followed by 2 tbsp of chia seeds. Lightly mix. Place the bowl in the fridge, cover and leave overnight. The next morning, gently stir. It should be pudding-like and the chia seeds will have expanded. Add cinnamon, hemp hearts and a handful of bran buds.

Lunch: chicken breast sandwich

  • 2 pieces of sprouted grain bread
  • 5 oz of roasted chicken breast
  • Lettuce, tomato, cucumber
  • 1/4 avocado
  • 1 tbsp of Dijon mustard

Place all toppings on sprouted bread and enjoy!

Snack:

Veggies with 2 tbsp hummus

Dinner: Turkey Bolognese with zucchini noodles

  • 1 zucchini spiralized (with a spiralizer or a mandolin)
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 garlic clove
  • 4 oz ground turkey
  • 1/2 cup spinach, chopped
  • 1 cup tomato sauce (no sugar added)
  • Handful of fresh basil
  • 1 oz parmesan (optional)

Use a spiralizer or a mandolin to cut the zucchini into long spaghetti-like strands and set aside.
In a pan, heat olive oil. Add onion and garlic and cook until onions are translucent. Add ground turkey and cook until browned. Once cooked, add chopped spinach.
Add zucchini noodles to pan and mix with ground turkey and then add tomato sauce.
Add basil and parmesan, if desired, as toppings.

Superfood of the day: chia seeds

Chia seeds are nutritional powerhouses. They are an excellent source of Omega-3 essential fatty acids and are a complete source of protein. Chia seeds help to balance blood sugar and cravings and are very high in calcium, magnesium and manganese.

Health tip of the day: Don’t use your TV remote!

When you’re watching TV, instead of using a remote to change the channel, try getting up and moving a bit to change the channel. Too much screen time can be bad for your health!

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