10 day BUSY MOM MEAL PLAN F R E E R E PO RT
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1 10 day FREE BUSY MOM MEAL PLAN REPORT
2 10 DAY BUSY MOM MEAL PLAN 01 Mom s tend to put everyone s wants and needs before their own. Dinner is usually made with the children s preferences in mind or you get so busy that you end up grabbing take-out for the family and next think you know the pounds are packing on. You have no idea where to start or even how to eat. Your stuck to think of healthy meals for the family, you don t know how much you should be eating to feel good and lose weight. Well don t w ry any longer Mama, I have you covered. This 10 Day Meal Plan is what all my Mom success clients have started with and it s easy to follow, showing you exactly what to eat and how much to eat. It s designed to kick-start your weight loss and get rid of the crappy food that is dragging you and your family down. These are healthy meals and recipes you and your entire family can enjoy.
3 10 DAY BUSY MOM MEAL PLAN 02 MENU 1 Meal 1 Meal 2 Meal 3 Overnight Oats Hummus and Veggies 4 oz Salmon or Chicken 3 oz Brown Rice 1-2 cups of Veggies of choice Super Shake 3-4 oz Steak or Halibut 4 oz Sweet Potato Spinach Salad with veggies of choice and vinegar and olive oil dressing Choose a PM MENU 2 Meal 1 Meal 2 Meal 3 Blueberry Pancake 1 Apple 1 tbsp Almond Butter Egg McMuffin Raw Veggies on the side 1 cup Cottage 10 grapes 12 Almonds 4 oz Chicken or Turkey Breast 3 oz Quinoa 1-3 cups Veggies of choice Choose a PM
4 10 DAY BUSY MOM MEAL PLAN 03 MENU 3 Meal 1 Meal 2 Hit The Spot Omelette Yogurt Pick-me up Parfait 3-4 oz sirloin steak Mixed green salad with 2 tbsp feta cheese and veggies of choice (vinegar and olive oil dressing) Super Shake 4 oz shrimp or roasted chicken Meal 3 3 oz brown rice or black beans 1-2 cups of veggies of choice Choose a PM CALENDAR Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Menu 1 Menu 2 Menu 3 Menu 1 Menu 2 Menu 3 Menu 1 Menu 2 Menu 3 Menu 4
5 10 DAY BUSY MOM MEAL PLAN 04 RECIPES OVERNIGHT RASPBERRY VANILLA OATS 60 g Quick Oats 1 Scoop Vanilla Protein Powder New Zealand Whey Isolate Protein Powder 2 tsp Stevia ½ cup Plain Greek Yogurt (0-2% Fat) 1 cup Raspberries ¾ cup Unsweetened Almond or Cashew Milk 1 tbsp Vanilla Extract In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs or mason jars. Cover and refrigerate overnight. Enjoy cold or microwave for seconds and enjoy warm. Calories Protein g Carbs - 33g Fat - 5g MORNING SUPER SHAKE 1 Scoop Protein Powder (New Zealand Whey by 3 handfuls of spinach or any other leafy greens of choice ½ Banana (medium) ½ cup fresh or frozen berries 1 tbsp chia seeds 1.5 cups of water 1-2 ice cubes Add all ingredients into a strong blender. Blend for seconds until smooth. Calories Protein g Carbs - 28g Fat - 5g
6 10 DAY BUSY MOM MEAL PLAN 05 HIT THE SPOT OMELETTE 1 Whole Egg 5 Egg Whites ¼ cup Chopped peppers ¼ cup Chopped Onion 1 cup chopped spinach Sea salt Black pepper 20 g full fat cheese of choice or Avocado Include all ingredients in a bowl (except cheese). Whisk together Heat ½ tbsp. coconut oil on medium heat. Once oil has melted dap with a paper towel to soak up excess oil. Pour egg mixture in pan and cook for 2-3 minutes each side. Once flipped to last side add graded cheese on top until melted or avocado until heated. Calories Protein g Carbs g Fat - 8.9g YOGURT PICK ME UP PARFAIT 1 cup Greek Yogurt (Plain, 2% Fat) ½ mixture of blueberries and strawberries (or use fruit of your choice) 12 Almonds (of nut of choice) 1 tsp cinnamon 1-2 packets of stevia or 1-2 drops of liquid stevia Add yogurt, stevia and cinnamon to bowl. Mix until combined. Top with fruit and nuts Calories - Protein - 20g Carbs - 19g Fat - 11g
7 10 DAY BUSY MOM MEAL PLAN 06 EGG MCMUFFIN 1 Egg 1 Whole Wheat English Muffin 2 Slices of Extra lean ham/turkey 1 tbsp Cream Cheese Prepare one egg (fried or boiled I prefer boiled). Toast a whole wheat English muffin. Spread 1 tbsp cream cheese on top on slice of English muffin. Top with 2 slices extra lean ham/turkey, sliced egg, and remaining bread. Calories Protein - 23g Carbs - 27g Fat - 13g VEGGIES AND HUMMUS 1 can organic chickpeas 3 5 tbsp fresh lemon juice 1½ tbsp tahini 2 cloves garlic, crushed 2 tbsp olive oil 2 3 cups vegetables of your choosing Drain chickpeas and add them to a blender or food processor Combine remaining ingredients in the blender Add ¼ cup of water or liquid from chickpea can Blend for 3 to 5 minutes on low until thoroughly mixed smooth Place ½ cup in a serving bowl (1 serving) Cut your veggies up and Dip
8 10 DAY BUSY MOM MEAL PLAN 07 SIMPLE SALAD DRESSING 8 tbsp olive oil 5 tbsp vinegar of choice (I favour red wine vinegar) pinch of sea salt and fresh ground black pepper make a batch and I suggest using 2-3 tbsp of dressing per serving NIGHTTIME (PM) SNACK OPTIONS CHOOSE ONE OF THE FOLLOWING; 1. 2 handfuls of unbuttered popcorn with 11 cashews 2. 1 Apple with 1 tbsp Almond Butter or Natural Peanut Butter Garden Veggie Straws with ¼ cup Hummus cups of raw veggies of choice with ¼ cup Hummus 5. ½ cup sliced strawberries with 14 pecans 6. 1 Chocolate coated Banana see lunch/dinner/dessert recipe guide 7. 1 cup plain yogurt (0-2%fat) with ½ cup fruit of choice 8. 1 egg + 3 egg whites scrambled with tomato and mushrooms 9. 1 Mozzarella string cheese and half an apple or a cup of veggies of choice scoop protein powder with ½ cup almond milk, half cup water, ½ cup berries and 1 tbsp chia seeds Blend.
9 GET CONNECTED! Please join my community and get more information on Strong Girls Fitness and Nutrition Programs and Exclusive Coaching twitter.com/coach_jvb
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