MAMA RECHARGED MEALS 403. Created by Mama Recharged

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1 MAMA RECHARGED MEALS 403 Created by Mama Recharged

2 MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks. The images that are greyed are leftovers. To make your week easier, use the Meal Prep Guide. It will tell you what to prepare each day and when to bring items out of the freezer. You can choose different recipes from the recipe database or from your own favourites but be sure to adjust your shopping list accordingly. Have a great week! Notes for this week's plan: - you may sub in a store bought gluten free toast for the home-made flax bread. Enjoy as avocado toast or topped with nut butter of choice or along with eggs. - Not a fan of shrimp? Sub in farmer sausage or chicken. Have a great week! -Teri

3 MAMA RECHARGED MEALS days Mon Tue Wed Thu Fri Sat Sun Breakfast Flax Bread Avocado Toast Grain-Free Flax Bread Flax Bread Avocado Toast Flax Bread Avocado Toast Grain-Free Flax Bread Kiwi Green Smoothie Kiwi Green Smoothie Kiwi Green Smoothie Snack 1 Apple with Peanut Butter Apple with Peanut Butter Apple with Peanut Butter Apple with Peanut Butter Pistachios Pistachios Pistachios Lunch Spring Vegetable Pasta Salad Spring Vegetable Pasta Salad Spring Vegetable Pasta Salad Lentil Masala Soup Lentil Masala Soup Lentil Masala Soup Thai Turkey Burgers with Almond Carrot Slaw Snack 2 Cranberry Energy Bars Cranberry Energy Bars Cranberry Energy Bars Cranberry Energy Bars Hummus Dippers Hummus Dippers Hummus Dippers Dinner Honey Sesame Chicken with Peas & Quinoa Honey Sesame Chicken with Peas & Quinoa Lentil Masala Soup One Pan Shrimp Boil One Pan Shrimp Boil Thai Turkey Burgers with Almond Carrot Slaw Slow Cooker Chicken Shawarma

4 MAMA RECHARGED MEALS items Fruits Vegetables Bread, Fish, Meat & Cheese 4 Apple 1/2 Avocado 1 Banana 2 Kiwi 4 Lemon 2 Lime Breakfast 1/2 cup All Natural Peanut Butter 1/4 cup Almond Butter Seeds, Nuts & Spices Frozen 1 tsp Black Pepper 1/3 tsp Cayenne Pepper 1 tbsp Celery Salt 2 tbsps Chia Seeds 1 tsp Cumin 1 1/2 tbsps Garam Masala 2 1/4 cups Ground Flax Seed 1/4 tsp Paprika 1/2 cup Pecans 1 cup Pistachios 1/4 cup Pumpkin Seeds 1 1/8 tsps Red Pepper Flakes 1 1/4 tbsps Sea Salt 0 Sea Salt & Black Pepper 1/2 cup Sesame Seeds 1 cup Sunflower Seeds 1 1/2 tsps Turmeric 3 1/2 cups Frozen Peas 3 cups Asparagus 6 1/2 cups Baby Spinach 2 cups Basil Leaves 2 heads Boston Lettuce 5 Carrot 4 stalks Celery 2 cups Cilantro 3 ears Corn On The Cob 1/2 Cucumber 15 1/2 Garlic 2 tbsps Ginger 4 stalks Green Onion 9 cups Kale Leaves 1/4 cup Parsley 1 1/2 cups Radishes 1 1/4 cups Red Onion 1 Tomato 1 Yellow Bell Pepper 3 Yellow Potato Boxed & Canned Baking 6 cups Brown Rice Fusilli 4 1/2 cups Diced Tomatoes 1 1/2 cups Dry Red Lentils 2 tbsps Organic Chicken Broth 1 1/2 cups Organic Coconut Milk 6 cups Organic Vegetable Broth 3/4 cup Quinoa 1 tbsp Baking Powder 20 ozs Chicken Breast 2 lbs Chicken Thighs 2 lbs Extra Lean Ground Turkey 2 slices Grain Free Flax Bread 1 1/2 cups Hummus 16 ozs Organic Chicken Sausage 1 lb Shrimp Condiments & Oils Cold Other 1/3 cup Coconut Oil 1 1/8 cups Extra Virgin Olive Oil 1 tsp Sesame Oil 1/4 cup Sunflower Seed Butter 1/2 cup Tamari 5 Egg 4 Ice Cubes 1/2 cup Vanilla Protein Powder 3 3/4 cups Water

5 1/4 cup Dried Unsweetened Cranberries 1/3 cup Raw Honey 3/4 cup Unsweetened Coconut Flakes

6 Flax Bread Avocado Toast 4 ingredients 5 2 servings 1. Toast flax bread in toaster, or broil on high for about 3 per side. 2. Mash avocado on bread. Sprinkle red pepper flakes and sea salt. Enjoy! Notes 2 slices Grain-Free Flax Bread 1/2 Avocado 1/8 tsp Red Pepper Flakes 1/8 tsp Sea Salt More Protein Top with a poached egg. Make Your Own Bread See our Grain-Free Flax Bread recipe.

7 Grain-Free Flax Bread 6 ingredients 1 hour 10 servings 1. Preheat oven to 350F. Grease the inside of a loaf pan or line it with parchment paper. 2. In a medium size bowl, mix together flax, baking powder, and salt. Use a whisk to stir until well combined. 3. In another bowl, beat eggs with a whisk for seconds. Add water and coconut oil, mixing until combined. 4. Add wet ingredients to dry and stir until combined. Let the batter sit for 1-2 to thicken slightly. 2 cups Ground Flax Seed 1 tbsp Baking Powder 3/4 tsp Sea Salt 5 Egg (room temp) 1/2 cup Water (room temp) 1/3 cup Coconut Oil (melted) 5. Pour batter into loaf pan and smooth out the top with a spoon. Bake for about 50, or until the top feels set and the loaf is browned. 6. Once cooled, slice and store in the fridge or freezer.

8 Kiwi Green Smoothie 7 ingredients 5 2 servings 1. Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! Notes No Chia Seeds Use flax seed instead. No Protein Powder Use hemp seeds instead. 2 Kiwi (small, peeled) 1 Banana (frozen) 1/2 cup Vanilla Protein Powder 2 tbsps Chia Seeds 2 1/2 cups Baby Spinach 2 cups Water 4 Ice Cubes

9 Spring Vegetable Pasta Salad 11 ingredients 30 6 servings 1. Create your pesto by combining basil, kale, lemon juice, garlic, olive oil sea salt and sunflower seeds together in a blender or food processor. Blend until smooth. 2. Trim the woody ends from the asparagus. Fill a pot with 2 cups water and a pinch of sea salt. Place on the stove and bring to a boil. Once boiling, reduce to a simmer, add the asparagus and cover. Let cook for 3. Transfer asparagus out of the water and slice into 1 inch pieces. 3. Bring another pot of water to a boil and cook brown rice fusilli as per the instructions on the package. Once cooked, strain and transfer to a bowl. Add in the asparagus, peas and radishes. Toss well with desired amount of pesto. Divide into bowls and enjoy! Notes More Protein Add grilled chicken or roasted chickpeas. 1 1/2 cups Basil Leaves (chopped) 3 cups Kale Leaves 1 1/2 Lemon (juiced) 1 1/2 Garlic (clove, chopped) 3/4 cup Extra Virgin Olive Oil 3/4 tsp Sea Salt 3/4 cup Sunflower Seeds 3 cups Asparagus 1 1/2 cups Frozen Peas (thawed) 1 1/2 cups Radishes (sliced into rounds) 6 cups Brown Rice Fusilli (cooked)

10 Thai Turkey Burgers with Almond Carrot Slaw 12 ingredients 30 4 servings 1. In a large bowl, combine the turkey, green onion, cilantro, basil, garlic, and ginger. Season with salt and pepper, and mix until well combined. Form the meat mixture into equal-sized patties and set aside. 2. Heat a grill or pan to medium heat and cook the patties for per side, or until cooked through. 3. While the burgers are cooking, make the almond carrot slaw by combining the grated carrots, lime juice, almond butter, and tamari. Season with sea salt and black pepper to taste, and stir in some extra chopped cilantro (optional). 4. To serve, wrap patties in lettuce leaves and top with the almond carrot slaw. Enjoy! Notes More Carbs Serve on burger buns or sweet potato toast. Make Ahead Prepare patties in advance and store in the fridge overnight, or freeze up to 3 months. 1 lb Extra Lean Ground Turkey 2 stalks Green Onion (sliced) 1/4 cup Cilantro (chopped) 1/4 cup Basil Leaves (chopped) 1 Garlic (clove, minced) 1 tbsp Ginger (peeled and grated) Sea Salt & Black Pepper (to taste) 2 Carrot (medium, grated) 1 Lime (juiced) 2 tbsps Almond Butter 2 tbsps Tamari (or Coconut Aminos) 1 head Boston Lettuce (peeled apart into leaves) No Boston Lettuce Use cabbages leaves instead. Oven Version Bake the patties in the oven at 350 degrees F for 30 or until cooked through, flipping halfway.

11 Cranberry Energy Bars 10 ingredients servings 1. Preheat oven to 350. Line a pan with parchment paper and lightly grease with some olive or coconut oil. (We use an 8x8 square pan.) 2. Throw coconut, pecans, sesame seeds, pumpkin seeds and sunflower seeds into a large frying pan. Place over medium-low heat and stir occasionally for 5 or until lightly toasted. Remove from heat and place in a large mixing bowl with the ground flax seed, cranberries and sea salt. 3. Add honey and sunflower seed butter into the mixing bowl and mix well until all ingredients are evenly distributed. Transfer mix into the square pan and press down evenly. Take some time to really pack it in there. If you don't pack it down firmly enough, the bars will crumble. 4. Bake in oven for Remove from oven and let cool completely. Once cool, lift parchment paper out of the tin and slice into bars with a sharp knife. Enjoy! 3/4 cup Unsweetened Coconut Flakes 1/2 cup Pecans (chopped) 1/3 cup Sesame Seeds 1/4 cup Pumpkin Seeds 1/4 cup Sunflower Seeds 1/4 cup Ground Flax Seed 1/4 cup Dried Unsweetened Cranberries 1/4 tsp Sea Salt 1/4 cup Raw Honey 1/4 cup Sunflower Seed Butter Notes Nut Allergy Skip the pecans and double up on the sunflower and pumpkin seeds.

12 Hummus Dippers 4 ingredients 15 4 servings 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. 1 Yellow Bell Pepper 1 Carrot 4 stalks Celery 1 cup Hummus Notes Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. Mix it Up Substitute in different veggies like cucumber or zucchini.

13 Honey Sesame Chicken with Peas & Quinoa 11 ingredients 20 4 servings 1. In a small jar, combine the broth, tamari and sesame oil. Shake well to combine and set aside. 2. Heat the coconut oil in a skillet over medium heat. Add the diced chicken breasts and saute for about 5. Add the tamari-based sauce and the honey. Saute for another 5 or until the chicken is cooked through. 3. While the chicken cooks, combine quinoa and water in a sauce pot. Place over high heat and bring to a boil. Reduce heat to a simmer and cover. Let simmer for 10 to 15, or until all water is absorbed. Fluff the quinoa with a fork and set aside. 4. Warm the green peas. 5. Divide the chicken, green peas and quinoa between plates. Drizzle the quinoa with any leftover chicken marinade from the skillet. Garnish with sesame seeds and red pepper flakes. Enjoy! Notes 2 tbsps Organic Chicken Broth 3 tbsps Tamari 1 tsp Sesame Oil 1 1/2 tsps Coconut Oil 2 tbsps Raw Honey 20 ozs Chicken Breast (diced into cubes) 3/4 cup Quinoa (uncooked) 1 1/4 cups Water 2 cups Frozen Peas (thawed) 1 tbsp Sesame Seeds 1 tsp Red Pepper Flakes No Chicken Breast Use turkey breast instead. Vegan & Vegetarian Use chickpeas, white beans or tofu instead of chicken and maple syrup instead of honey.

14 Lentil Masala Soup 12 ingredients 30 6 servings 1. Heat coconut oil in a large stock pot over medium heat. Add the onions and saute for about 4 or until translucent. Add in the minced garlic. Saute for another minute. 2. Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed. Add in the cilantro, vegetable broth and diced tomatoes. Bring to a boil then reduce heat to a simmer. 3. Add in the dry lentils, cover and cook for 15 to 20. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the kale. Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy! Notes Garnish Top soup with chopped cilantro, sliced almonds and/or a dollop of coconut yogurt. 2 1/4 tsps Coconut Oil 3/4 cup Red Onion (finely diced) 6 Garlic (cloves, minced) 1 1/2 tsps Turmeric 1 1/2 tbsps Garam Masala 1 1/2 tsps Sea Salt 1 1/2 cups Cilantro (finely diced) 6 cups Organic Vegetable Broth 4 1/2 cups Diced Tomatoes 1 1/2 cups Dry Red Lentils 1 1/2 cups Organic Coconut Milk (canned, full-fat) 6 cups Kale Leaves (finely sliced)

15 One Pan Shrimp Boil 9 ingredients 30 4 servings 1. Preheat oven to 400 degrees F and line your baking sheet with parchment paper. 2. Place all ingredients in a large bowl and toss well. Spread everything across the baking sheet in an even layer. Bake in the oven for 25, or until cooked through. 3. Remove from the oven and divide onto plates. Enjoy! Notes Grill It Place all ingredients in a foil packet and grill over medium-high heat, flipping halfway, for or until cooked through. Leftovers Keeps well in the fridge for 2 to 3 days. 1 lb Shrimp (raw) 16 ozs Organic Chicken Sausage (sliced into chunks) 3 Yellow Potato (medium, diced) 3 ears Corn on the Cob (sliced into 2 inch chunks) 1/2 Lemon (juiced) 2 tbsps Extra Virgin Olive Oil 1 tbsp Celery Salt 1/4 tsp Paprika 1/8 tsp Cayenne Pepper

16 Slow Cooker Chicken Shawarma 14 ingredients 4 hours 4 servings 1. In the slow cooker combine the lemon juice, olive oil, garlic, salt, pepper, cumin and cayenne pepper. Mix well. Add the chicken thighs and toss well to coat. Add the red onion and mix again. Put on the lid and cook on low for 6 to 8 hours or on high for 3 to 4 hours. 2. Once it is cooked through, use a fork to transfer the chicken thighs from the slow cooker to a plate. Chop into pieces with a knife. 3. Optional: For crispier chicken, heat a frying pan over medium heat. Add a few spoonfuls of the leftover liquid from the slow cooker and then and add the chicken. Saute until the pieces are browned and crisp on the ends. 4. Serve chicken on a plate with spinach, tomato and cucumber. Garnish with parsley and hummus. Drizzle with a lemon wedge or the leftover liquid from your slow cooker. Enjoy! Notes No Chicken Thighs Use chicken breast. On-the-Go Layer all ingredients into a mason jar. 2 Lemon (juiced) 1/4 cup Extra Virgin Olive Oil 6 Garlic (cloves, minced) 1/2 tsp Sea Salt 1 tsp Black Pepper 1 tsp Cumin 1/4 tsp Cayenne Pepper (more if you like it spicy) 2 lbs Chicken Thighs (skinless, boneless) 1/2 cup Red Onion (diced) 4 cups Baby Spinach (chopped) 1 Tomato (diced) 1/2 Cucumber (diced) 1/4 cup Parsley (chopped) 1/2 cup Hummus No Slow Cooker Cook chicken and marinade together in the oven at 350 for 30 or until cooked through. Next Level Shawarma Serve over rice or quinoa. Add extra toppings like eggplant, hot sauce, olives or feta cheese.

17

18 This week s prep guides you through most of the prep for the week in just 3 hours! Task No. Time Recipe Tasks & Notes Preheat oven to 350 degrees F Make Grain Free Flax Bread. Put in oven and start task 2. Follow the recipe to prepare ingredients, then bake in the oven for 50. Set timer and move onto the next task Make Cranberry Energy Bars Follow the recipe to prepare ingredients, then bake in the oven for 15. Set timer and move onto the next task 3 30 Spring Vegetable Pasta Salad Follow the recipe. Once finished, divide into containers and set aside to cool Honey Sesame Chicken with Peas & Quinoa Follow the recipe. Once finished, divide into containers and set aside to cool Lentil Masala Soup Follow the recipe and move onto the next step while the lentils are cooking. 403 Meal Prep Program

19 This week s prep guides you through most of the prep for the week in just 3 hours! 8 10 Make Hummus Dippers Chop veggies, divide hummus and veggies into containers and set aside. 9 5 Pistachios Portion out into ziplock bags and set aside Lentil Masala Soup Remove from heat and set aside to cool. Ensure all stove top burners are off Form the turkey burger patties Follow steps 1 of the recipe to prepare the turkey burgers. Transfer burger patties into a tupperware container, layered with parchment paper between and set aside Kiwi Green Smoothie Portion out the vanilla protein powder, ground flaxseed, chia seeds, spinach, banana, ice cubes and kiwi into single serving baggies. Set aside Cranberry Energy Bars Cut into bars and divide into containers or baggies. Set aside Lentil Masala Soup Divide into containers and set aside Once everything has cooled Seal everything with lids. 403 Meal Prep Program

20 This week s prep guides you through most of the prep for the week in just 3 hours! Into the Fridge: Grain Free Flax Bread, Cranberry Energy Bars, Spring Vegetable Pasta Salad, Hummus Veggie Dippers, Honey Sesame Chicken with Peas & Quinoa and Pistachios. Into the Freezer: Kiwi Green Smoothie packs, Lentil Masala Soup, and Thai Turkey Burgers Wash dishes/load and start dishwasher. Wipe counters Total Prep Time: Approximately 3 hours. Notes: On Tuesday, transfer the Lentil Masala Soup from the freezer to the fridge to thaw. On Friday, Saturday and Sunday mornings, blend the contents of your Kiwi Green Smoothie packs with water. On Friday night, transfer the Thai Turkey Burgers from the freezer to the fridge to thaw. On Saturday night, transfer the Chicken Thighs from the freezer to the fridge to thaw. 403 Meal Prep Program

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