BREAKFAST IDEAS. Broccoli, Cheddar, Ham Bake Overnight Oats Seven Ways You may choose any of the recipes.

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Samantha Davidson
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BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet 6 264 Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl 4 321 Use 8 eggs instead of 6 Power

1 BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl Use 8 eggs instead of 6 Power Greens Breakfast Casserole Makes 6 servings, not 8. Sweet Potato Breakfast Bake Use turkey sausage. Makes 6 servings. Broccoli, Cheddar, Ham Bake Overnight Oats Seven Ways You may choose any of the recipes. Recipe: Whisk 12 eggs. Add 2 cups chopped broccoli, 1 cup reduced fat cheddar, 8 oz diced ham and mix. Pour mixture into greased casserole dish and bake on 350 for 32 min. HOT BUT QUICK SERVINGS CALORIES NOTES English Muffin with 2 Eggs and Avocado Eggs and Sweet Potato w/ Sriacha Toast with Refried Beans and Avocado Toast english muffin, mash avocado on both sides then serve with cooked eggs on top. You can add any veggies you like. Eggs and sweet potato any way you like (baked, microwaved, roasted) served with sriacha sauce Recipe: 2 slices whole grain bread (Ezekiel preferred) toasted, 1/2 avocado 1/4 cup refried beans divided between the slices. Sprinkle with sea salt if needed. Peanut Butter Banana Chia Oatmeal Use milk (almond, coconut, or lowfat dairy) Triple Berry Oatmeal Breakfast Bowl Eggs w/ Cheese & Cinnamon Raisin Bread Top with 1/4 cup vanilla lowfat yogurt, 1/2 banana, and 2T your choice of nuts Choose Ezekial or Sunmaid brand bread if possible (2 slices). Use 1/4 cup mozzarella or 3 tbsp reduced fat cheddar cheese. Add any veggies to your eggs that you want.

2 MIX AND GO SERVINGS CALORIES NOTES Monster Green Smoothie + 1 slice toast PB&J Smoothie w/ Peanut Butter Recipe: 1 frozen banana, 3/4 cup frozen strawberries, 1/2 cup cucumber, 1 1/2 cups almond milk, 1 cup kale leaves, 1 scoop protein powder Recipe = 1 cup water, 1 scoop protein powder, 1 tbsp natural peanut butter, 1/2 cup sliced frozen bananas, 1/2 cup frozen berries, 1 handful spinach Greek Yogurt, Fruit, and Nuts cup of 2% Greek Yogurt, 1/4 cup chopped nuts, and 1/2 cup of fruit TIME TO COOK/LAZY WEEKENDS SERVINGS CALORIES NOTES Whole Wheat Chocolate Chip Oatmeal Pancakes Use a whole egg, skim milk, and 1/2 cup semisweet chocolate chips per recipe. Use 1 tbsp maple syrup per serving. Recipe makes 3 servings. Savory Oatmeal Breakfast Bowl Use unsweetened almond milk, 2% milk, or water. SIDES SERVINGS CALORIES NOTES 1 slice of cinnamon raisin toast + 1 serving of fruit slice of Ezekiel or whole grain toast 1 80 Greek Yogurt Serving of Fruit Use Ezekiel brand or whole wheat toast (about 80 cals) and medium piece of fruit. Choose any flavor greek yogurt you want. Needs to be around 140 and nonfat. Choose 1 medium serving of fruit, such as 2 cups watermelon, 1 medium apple, 1.5 cups of grapes.

3 LUNCH IDEAS PREP AND GO SERVINGS CALORIES NOTES Bistro Box BBQ Chicken & Avocado Wrap Teriyaki Chicken Stir-Fry Meal Prep Lunch Boxes whole wheat pita, sliced, 4-6 baby carrots, 2-3 celery slices, 1/4 cucumber, 4T hummus, 100 cals of almonds Recipe: Place 1lb chicken breast and 1/2 cup fat free BBQ sauce of choice in slow cooker and cook on high for 4 hours or low for 6-8. When done, shred chicken and divide mixture evenly onto 4 whole wheat tortillas (approx 120 cal tortillas), and mash 1/4 avocado on each tortilla. Then roll it up. Use only 1T of oil for chicken and 2 for roasting veggies. Use only 3T of honey. Spicy Chicken Sweet Potato Meal Prep Magic Use 4T olive oil for roasting. Serve with either 2T of hummus or 1/4 avocado SALAD BAR SERVINGS CALORIES NOTES Autumn Chicken Salad Avocado Mango Chicken Salad Cranberry Apple Walnut Chicken Salad Strawberry and Romaine Balsamic Salad Dressing Greek Yogurt "Ranch" Dressing serving = 2 Tbsp Greek Yogurt Dressing 6 32 Greek Yogurt Maple Dijon Balsamic Dressing 6 39 Opa Greek Yogurt Dressing, your choice 1 60 Recipe: 2 cups mixed greens, 3 oz diced chicken breast, 2 Tbsp crumbled goat cheese, 2 tbsp diced red onion, 1/2 cup roasted butternut squash, 2 tbsp dried cranberries, 1 tbsp chopped pecans Recipe: 2 cups mixed baby greens, 1/4 cup granny smith apple diced, 1T crumbled goat cheese, 1T craisins, 3 oz diced chicken breast, 2T chopped walnuts. Use 2T Opa greek yogurt strawberry poppyseed dressing or 1t olive oil/1t applecider vinegar/1t honey Recipe: Mix 2 cups chopped romaine, 1 cup sliced strawberries, 2 Tbsp chopped pecans, 3 oz shredded chicken. Separately whisk together 1 Tbsp olive oil, 2 Tbsp balsamic vinegar, 1 tsp honey and use as dressing. Recipe: 3/4 cup plain non-fat greek yogurt, 1 tbsp lime juice, 2 tbsp sriacha, 1 tbsp honey Recipe: 1 cup plain nonfat greek yogurt, 2 Tbsp maple syrup, 1 tbsp dijon mustard, 2 Tbsp balsamic vinegar, 1 tsp garlic powder. Whisk all ingredients together.

4 SANDWICHES SERVINGS CALORIES NOTES Chicken, Provolone & Avocado Sandwich Chicken, Spinach, & Artichoke Panino Recipe: 2 slices Ezekiel or whole wheat bread (about 130 calories), 3oz sliced chicken breast (or precooked rotisserie chicken), 1 slice provolone, and 1/4 avocado (mashed). Try to use actual chicken breast, not deli meat. But deli meat will suffice if convenience is needed. Greek Chicken Pita Use whole wheat pita pocket with about 150 calories Veggie Ranch Turkey Wrap Recipe: Spread 2 tbsp of greek yogurt ranch on 1 whole wheat tortilla (about 130c), add handful of veggies (peppers, onion, etc), 3 oz sliced turkey, 1 slice provolone, and roll. TIME TO COOK/LAZY WEEKENDS SERVINGS CALORIES NOTES Chicken and Avocado Soup Beef, Potato, and Quinoa Soup Turkey Chili serving equals 1/4 of recipe. LUNCH SIDES SERVINGS CALORIES NOTES 1/4 Cup Mixed Nuts You may choose any nuts you want. Chips & Salsa Verde Use 175 calories worth of corn tortilla chips (only ingredients should be corn, oil, and salt). Use 1/4 cup salsa verde. Measure out your portions before eating. Greek Yogurt Choose any flavor greek yogurt you want, around 140 calories. Serving of Fruit Choose 1 medium serving of fruit, such as 2 cups watermelon, 1 medium apple, 1.5 cups of grapes.

5 DINNER IDEAS THROW IT IN THE SLOW COOKER SERVINGS CALORIES NOTES Cuban Shredded Beef in the Slow Cooker Slow Cooker Beef and Broccoli French Dip Roast Beef Sandwich Use lean flank steak. You can use brown or white rice to serve, skip the beans (can replace w/ roasted or grilled veggies instead) Recipe: Cut flank steak into bite size pieces and add to slow cooker. In a bowl whisk honey, broth, tamari, sesame oil and pour over beef. Cook on low 6-8 hours or high 4-6 hrs. With 30 minutes left, add frozen broccoli, in a small bowl mix 2T of liquid from crockpot with corn starch, return to slow cooker. Use 2lbs boneless chuck roast. Use either a french roll or hot dog bun that's around 130 calories. Crock Pot Chicken Taco Chili add 2tbsp cheddar per serving Crock Pot Santa Fe Chicken Crockpot Pineapple Chicken w/ Rice Serve with 1/2 cup brown rice and a 1/4 cup shredded cheddar cheese. Use 1.5lbs chicken breast. Each serving is served over 3/4 cup cooked rice. Easiest Crock Pot Chicken Salsa Verde Serve with 2 corn tortillas per serving. Slow Cooker Balsamic Chicken Use boneless, skinless chicken breast. You can shred the chicken if it's easier. Slow Cooker Honey Garlic Chicken Recipe makes 6 servings (not 4). Slow Cooker Lemon Garlic Chicken Slow Cooked Pork Carnitas Add 2 corn tortillas, 2 tbsp shredded cheddar, and 1/4 avocado per serving.

6 COOK ONCE, REHEAT LEFTOVERS SERVINGS CALORIES NOTES Beef and Butternut Squash Stew Taco Lasagna Cheesy Chicken & Rice Bake Chicken & Spinach Pasta Bake Instant Pot Chicken Tikka Masala with Cauliflower and Peas Instant Pot Chicken Tortilla Soup Two-Cheese Penne w/ Chicken & Spinach Recipe: in a skillet, sear the beef, add to slow cooker. Saute the onion until translucent, add onion and all other ingredients to slow cooker. Season with s/p as desired. Cook on low 7-8 hrs or high 3-4 hrs. Use 8oz low fat ricotta and 2 cups REDUCED fat shredded cheddar cheese. Top each serving w/ 1 tbsp greek yogurt. Sub fat free greek yogurt for sour cream. Use skim milk. Use only 1 tbsp butter. Use 6 corn tortillas for strips, top each serving with 1/4 avocado and 1 tbsp of shredded cheese. Baked Ziti with Spinach Change recipe to 6 servings instead of 8 HOT BUT QUICK SERVINGS CALORIES NOTES Balsamic Flank Steak Orange Ginger Flank Steak Use only 1lb of flank steak. Skillet Beef Tacos Use 95% lean ground beef. Use 2 corn taco shells per serving. Tamari Honey Chicken w/ Broccoli & Almond Butter Sauce Asian Grilled Salmon Recipe Modification: Use 6 (4oz) salmon fillets. Honey & Pecan-Glazed Salmon Skillet Salmon with Quinoa, Feta, and Arugula Use 4oz fillets and don't drizzle w/ olive oil. Spicy California Shrimp Stack Recipe says 1 stack per serving, but 2 = 1 serving. You can use crab, sushi grade tuna or salmon if you want.

7 DINNER SIDES SERVINGS CALORIES NOTES Easy Garlic Broccolini 6 43 Crispy Lemon Roasted Brussels Sprouts Balsamic Roasted Carrots Cauliflower Rice 1 37 Oven Roasted Garlic Green Beans 4 40 You can make your own, but the easiest is to buy it frozen from the store and follow microwave directions. Rainbow Roasted Vegetables You can use any vegetables you want. Roasted Asparagus and Tomatoes 4 73 Roasted Brussels Sprouts and Butternut Squash Roasted Butternut Squash w/ Rosemary & Balsamic Vinegar Recipe modification: Use only 2 tbsp olive oil. Brown Rice To make it easy, buy frozen pre-cooked rice for the microwave Quick Mexican Brown Rice Quinoa Mac & Cheese Chickpea Salad Crispy Parmesan Garlic Edamame Quick and Deliciouso Cuban Style Black Beans 4 114

7 Day Meal Plan for Pregnancy

7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,