Pregnancy Nutrition Guide Instructions

Transcription

1 1

2 Pregnancy Nutrition Guide Instructions Your Pregnancy nutrition is extremely important. as well. good eater and not a picky one. you. poor nutrition. 2

3 snacks. all times. recipes. your pregnancy. mood and can enjoy your pregnancy. 3

4 Pregnancy Meal Plan Steps to pack up your meals and/or snacks and are already gaining. 9. 4

5 Foods to Stay Away From Deli Meats 5

6 Week 1 Sun Mon Tue Wed Thur Fri Sat Breakfast 4-6 Egg White Scramble with cottage cheese and gluten-free toast or Banana Split Oatmeal and 4-6 egg whites, Hard Boiled or Scrambled Vegetable Frittata and Gluten-Free Toast Oatmeal and Egg White Veggie and Cheese Omelet Scrambled Egg Whites with cottage cheese and Gluten-Free Toast Coconut Mango Protein Shake BeFit Moms Oatmeal Pancake Snack Lunch: Chicken with Nectarine Salad Paprika Turkey Meatballs Mashed Sweet Potato Roasted Broccoli Moroccan Chicken with Mango Relish Brown Rice Arugula Salad with Palm, Artichokes and Citrus Dressing Grilled or Baked Chicken Quinoa Salad White Fish Tomato & Artichoke Brown Rice Roasted Vegetables Country Curry Chicken Brown Rice Parmesan Broccoli and Chicken with Peach Relish Orange Quinoa Roasted or Grilled Vegetables Snack Dinner Paprika Turkey Meatballs Mashed Sweet Potato Roasted Broccoli Moroccan Chicken with Mango Relish Brown Rice Arugula Salad with Palm, Artichokes and Citrus Dressing Grilled or Baked Chicken Quinoa Salad White Fish Tomato & Artichoke Brown Rice Roasted Vegetables Country Curry Chicken Brown Rice Parmesan Broccoli and Chicken with Peach Relish Orange Quinoa Roasted or Grilled Vegetables Cheat Meal

7 Shopping List for Week 1 DAIRY Eggs Goat Cheese Low-Free Cottage Cheese Low Fat Shredded Cheddar Cheese Reduced Fat Parmesan Cheese Spices & Baking Paprika Salt Pepper Cinnamon Cumin Chili Powder Ground Coriander Curry Powder Grill Seasoning Coconut Sugar or Brown Sugar Canned Goods Can Diced Tomatoes Can Hearts of Palms Can Artichoke Hearts Grains Diced tomatoes, canned Tomato Paste Roasted Red Peppers Produce Onions Red Onions Celery Garlic Sweet Potatoes Lemon Limes Fresh Thyme Cilantro leaves Hearts of Romaine Arugula Mango Shallots Red Pepper Broccoli Florets Parsley Peaches Orange Nectarines Avocado Packed Spinach Condiments Dijon Mustard Orange Marmalade Extra Virgin Olive Oil Low-Sodium Chicken Stock Roasted Peppers FROZEN FOODS Frozen Artichokes Ezekiel or any Gluten-Free Bread Protein Chicken Breast White Fish Extra Lean Ground Turkey Breast Misc. Dried Cranberries White Wine Almonds Protein Powder 7

8 Recipes For Pregnancy Meal Plan Guide Week 1 Chicken With Nectarine Salad (4 Servings) 1/2 tbsp coconut sugar or brown sugar Juice of 1 lime 2 tsp chili powder 1 tsp cumin S&P to taste 2 garlic cloves, minced 4 chicken breasts 1/2 red onion, diced 3 nectarines, diced ½ red pepper diced ¼ cup cilantro, chopped Juice of 1 lime 1-2 avocado, diced rub onto both sides of the chicken breasts and bake in a 350degree oven for 20 minutes or until ingredients, except the avocado and fold it in at 8

9 Week 1 1. Paprika Turkey Meatballs Mashed Sweet Potato Roasted Broccoli Paprika Turkey Meatballs (4-6 Servings) One 14-ounce can diced tomatoes One 12-ounce jar roasted peppers, drained 2 tbsp paprika 2 egg whites ¼ cup homemade Ezekiel Bread Crumbs or Whole-Wheat 1 package extra lean ground turkey breast Salt and pepper to taste In a large skillet add chicken stock to little over a cup of the onion mixture to a In a food processor, puree the tomatoes Whisk the breadcrumbs, egg whites into the Mashed Sweet Potato (4 Servings) 3 sweet potatoes ½ cup starchy water ½ cup fat-free cottage cheese ½ cup fat-free shredded cheddar cheese Cinnamon to taste-optional Cut the potatoes in chunks and place them in a food processor, add the starchy water, the cottage cheese and the shredded cheddar cheese and blend until smooth and 9

10 Week 1 2. Morracan Chicken with Mango Relish Brown Rice Arugula Salad with Palms, Artichokes and Citrus Dressing Morracan Chicken with Mango relish (4 Servings) 4 chicken breasts Salt and ground black pepper 2 teaspoons ground cumin 2 teaspoons ground coriander 1 tablespoon olive oil 1 ripe mango, diced 1/4 cup chopped fresh cilantro leaves Season both sides of each chicken breast Heat chicken stock in a large skillet over Meanwhile, in a small bowl, combine mango Arugula Salad with Palms, Artichokes and Citrus Dressing (6 Servings) 1 bag of hearts of romaine 1 bag of arugula 1 15-ounce can hearts of palms, drained and chopped 1 15-ounce can artichoke hearts drained and chopped ¼ cup orange marmalade 1 lemon juiced 2 tsp Dijon Mustard 1/3 cup extra virgin olive oil ¼ cup toasted sliced almonds Combine marmalade, with lemon juice, mustard, salt and pepper to taste and whisk Pour dressing over salad and top with 10

11 Week 1 3. Grilled or Baked Chicken Quinoa Salad Quinoa Salad (4 Servings) 1 cup of Quinoa Complete seasoning ½ jar of roasted peppers, chopped ¼ cup pine nuts, toasted ½ cup arugula, chopped 1/8 cup crumbled goat cheese Cook the Quinoa per instructions and add a dash of complete seasoning to the boiling Once cooked, add roasted peppers, pine 11

12 4. White Fish with Tomato & Artichoke Brown Rice Roasted Vegetables White Fish Tomato & Artichoke (4 Servings) 2 Shallots, sliced thin 2 Garlic cloves, minced 1 lb frozen artichokes, thawed ½ cup white wine 1 ½ cup low sodium chicken stock 1-14ounce can diced tomatoes ½ tsp minced fresh thyme Salt & Pepper In a medium sauce pan, heat a little stock and cook the shallots, add the garlic and Add the stock, tomatoes, and juice, thyme Laddle the mixture into bowls and top with Roasted Vegetables (10-12 Servings) 1 eggplant, diced 2 zucchini, diced 2 yellow squash, diced 1 red onion, diced 1 package of Portobello mushrooms, sliced 1 package of asparagus on the pan and sprinkle with your favorite with your hands and make sure veggies are 12

13 Week 1 5. Country Curry Chicken Brown Rice Parmesan Broccoli and Cauliflower Country Curry Chicken (4 Servings) 1 tbsp curry powder 1 lb chicken breast cut in pieces 1 onion, diced 1 red pepper, diced 2 garlic cloves, minced 2/3 cup low sodium chicken stock, plus more for cooking ¼ cup dried cranberries 2 tbsp fresh thyme 1/2 cup sliced almonds, toasted Combine Curry and grill seasoning and and add chicken to pan and cook until cranberries, and 1 tbsp thyme, add tomatoes top and serve Parmesan Broccoli and Cauliflower (6 Servings) 3 egg whites ½ cup reduced fat Parmesan 4 cups packed spinach ½ lemon zested S&P Place the Parmesan in a large tray and In a sauté pan place a little low sodium stock and cook the veggies until they are 13

14 Week 1 6. Chicken with Peach Relish Orange Quinoa Roasted or Grilled Vegetables Chicken with Peach Relish (4 Servings) 3 tbsp cilantro, chopped 1 tbsp lime juice S&P to taste 1 garlic clove, minced 4 chicken breasts Grill seasoning Low sodium chicken stock grill seasoning and bake on a baking sheet Orange Quinoa (4 Servings) 1 ¾ cup low sodium chicken stock ¼ cup fresh orange juice 1 cup quinoa ¼ cup dried cranberries ¼ cup sliced almonds, toasted 1/4 cup parsley, chopped orance quice and quinoa and reduce heat to low, cover and cook until liquid is 14

15 Week 2 Sun Mon Tue Wed Thur Fri Sat Breakfast 4-6 Egg White Scramble with cottage cheese and oatmeal Coco-Choco- Chunky Monkey Protein Shake Banana Split Oatmeal and 4-6 Hard Boiled Egg Whites Veggie Egg White Omelet and Gluten- Free Toast with Cottage Cheese on BeFit Moms Oatmeal Pancake 4-6 Hard Boiled Egg Whites and Gluten-Free Toast 4-6 Egg White and Veggie Scramble and Oatmeal Snack Lunch: Greens and Veggie Salad with Chicken, Turkey, Shrimp or Fish Side of Fruit (your favorite) Grilled or Baked Chicken Broccoli Puree Brown or Jasmine Rice Grilled or Baked Chicken, Turkey or Shrimp Quinoa Salad with Roasted Veggies White Fish with Edamame & Pepper Relish Greens Salad Jasmine Rice Chicken Veggies & Rice Risotto Greens Salad Tomato- Artichoke Chicken Brown Rice Roasted Vegetables Sesame Mango Chicken Brown Rice Roasted Asparagus Snack Dinner Grilled or Baked Chicken Broccoli Puree Brown or Jasmine Rice Grilled or Baked Chicken, Turkey or Shrimp Quinoa Salad with Roasted Veggies White Fish with Edamame & Pepper Relish Greens Salad Jasmine Rice Chicken Veggies & Rice Risotto Greens Salad Tomato- Artichoke Chicken Brown Rice Roasted Vegetables Sesame Mango Chicken Brown Rice Roasted Asparagus Cheat Meal

16 Shopping List for Week 2 DAIRY Feta Crumbles Reduced Fat Cottage Cheese Reduced Fat Parmesan Cheese Spices & Baking Salt Pepper Cumin Paprika Grill Seasoning Sesame Seeds Canned Goods Diced Tomatoes Grains Quinoa Brown Rice Produce Onions Russet Potatoes Broccoli Florets Mangos Garlic Cloves Red Onions Asparagus Green Onions Thyme Corn Edamame Eggplants Parsley Coriander Onions Fresh Ginger Plum Tomatoes Cilantro Artichoke Hearts Oregano Basil Limes Tomatoes Condiments Low Sodium Chicken Stock Balsamic Vinegar Rice Wine Vinegar Roasted Red Pepper EVOO Protein Chicken Breast Tenderloins White Fish Fillets Chicken Breast Misc. Dried Cranberries Almonds Protein Powder 16

17 Week 2 7. Grilled or Baked Chicken Broccoli Puree Brown or Jasmine Rice Broccoli Puree (6-8 Servings) 1 russet potato, peeled and cut into chunks ½ cup low sodium chicken stock ½ cup reduced fat cottage cheese ¼ cup reduced fat Parmesan cheese S&P to taste Fill a large pot of water to boil, add the until soft, after about 6-8 minutes add the a food processor, add the cottage cheese, Season with s&p to taste 17

18 Week 2 8. Chicken, Turkey or Shrimp Quinoa Salad with Roasted Veggies Quinoa Salad with Roasted Veggies (6 Servings) 1 cup quinoa 3 garlic cloves, minced ½ red onion, chopped ½ tsp cumin 1 tbsp paprika ½ lb asparagus, chopped 2 Eggplants, chopped ¼ cup parsley, chopped 1 tbsp balsamic vinegar Feta Crumbles to taste Low sodium chicken stock a large bowl mix the quinoa, onion mixture 18

19 Week 2 9. White Fish with Edamame & Pepper Relish Greens Salad Jasmine Rice White Fish with Edamame & Pepper Relish (4 Servings) 1 roasted red pepper, diced ¼ cup green onions, chopped 2 tsp thyme, chopped 2 tsp rice wine vinegar 2 tsp lime juice 2 tsp EVOO 2 garlic cloves, minced 1 cup corn 1 cup edamame S&P to taste Grill seasoning To prepare relish, thaw the corn and roasted pepper, green onions, and the next 19

20 Week Chicken Veggies & Rice Risotto Greens Salad Chicken Veggies & Rice Risotto 1 lb chicken breast cut into chunks 1 cup onion, chopped 1 tsp fresh ginger, minced 1 ½ tsp coriander 1 tsp cumin Grill seasoning 2 garlic cloves, minced 2 cups plum tomatoes, chopped 1 cup brown rice 1/3 cup dried cranberries 2 cups low sodium chicken broth ¼ cup cilantro chopped ¼ cup almonds, toasted In a skillet add stock and cook chicken evaporates add more stock a little at a time 20

21 Week Tomato-Artichoke Chicken Brown Rice Roasted Vegetables Tomato-Artichoke Chicken 4 chicken breasts 1 can diced tomatoes 1 can artichoke hearts, drained and rinced and chopped ¼ cup balsamic vinegar In a skillet with stock sprinkle the chicken on both sides with grill seasoning and cook same skillet add the tomatoes, artichokes, 12. Sesame Mango Chicken Brown Rice Roasted Asparagus Sesame Mango Chicken 3 tbsp sesame seeds, toasted 1 lb chicken breast tenderloins 4 garlic cloves, minced ½ tsp ginger, minced 1 mango, peeled and diced S&P to taste 3-4 tomatoes Juice of 1 lime Pour stock in a skillet and brown the tomatoes and the limejuice and simmer for 21

22 Week 3 Sun Mon Tue Wed Thur Fri Sat Breakfast Blue-Nana Protein Shake Blue-Nana Protein Shake BeFit Moms Oatmeal Pancake 4-6 Scrambled Egg Whites and Oatmeal 4-6 Egg Whites Veggie Omelet and Sliced Avocado Gluten-Free Toast with Cottage Cheese (melted) Banana Split Oatmeal and 4 Hard Boiled Egg Whites Snack Lunch: Greens Salad with Chicken, Fish or Shrimp Side of Fruit Chili Rubbed Flank Steak Jasmine Rice Roasted Broccoli Turkey Chili and Sweet Potato Shepherd s Pie Greens Salad Oat & Herb Crusted Chicken Tenders Herb Quinoa Roasted Broccoli Oat & Herb Crusted Chicken Tenders Herb Quinoa Roasted Broccoli Grilled or Baked Chicken Sweet Potato Chili Fries Greens Salad Turkey Mole Brown Rice Roasted Asparagus Snack Dinner Chili Rubbed Flank Steak Jasmine Rice Roasted Broccoli Turkey Chili and Sweet Potato Shepherd s Pie Greens Salad Oat & Herb Crusted Chicken Tenders Herb Quinoa Roasted Broccoli Honey Mustard Chicken Spinach Rice Pilaf Grilled or Baked Chicken Sweet Potato Chili Fries Greens Salad Turkey Mole Brown Rice Roasted Asparagus Cheat Meal

23 Shopping List for Week 3 DAIRY Cottage Cheese Low-Fat Shredded Cheddar Spices & Baking Grill Seasoning Chili Powder Oregano Thyme Onion Powder Garlic Powder Salt Pepper Paprika Cumin Coriander Italian Salt-Free seasoning Chili Powder Cocoa Powder Canned Goods Tomato Paste Grains Brown Rice Oats Produce Lime Cilantro Sweet Potatoes Orange Small Onion Red Pepper Garlic Cloves Large Onions Parsley Red Onion Condiments Low Sodium Chicken Stock Low Sugar Orange Preserves Dijon Mustard Honey Agave Nectar Apple Cider Vinegar Chunky Salsa Chipotle Pepper in Adobo FROZEN FOODS Frozen Spinach (boxed) Protein Chicken Breast White Fish Extra Lean Ground Turkey Breast Misc. Almonds 23

24 Week Chili-Rubbed Flank Steak Jasmine Rice Roasted Broccoli Chili Rubbed Flank Steak 2 lbs Flank steak 1 ½ tbsp grill seasoning 1 tbsp chili powder 1 lime, zested 1 cup brown rice 1 small onion, chopped ½ red pepper, chopped 2 garlic cloves, minced 1 cup low sodium chicken stock 1 cup water 2 tbsp tomato paste 2 tbsp cilantro Rub the meat with a mixture of grill stand for a few minutes and grill until For the rice, heat a medium saucepan on medium heat and add stock and cook the pepper, and garlic and cook until veggies to a boil, stir in the tomato paste and reduce 24

25 Week Turkey Chili and Sweet Potato Shepherd s Pie Greens Salad Turkey Chili and Sweet Potato Shepherd s Pie (6 Servings) 3 sweet potatoes, peeled and cubed 2 tsp orange zest 1 cup cottage cheese 2 lbs extra lean ground turkey 1 large onion, chopped 1 red pepper, chopped 3 garlic cloves, minced 3 tbsp chili powder 1 tbsp each of paprika, cumin, and coriander ¼ cup tomato paste 2-3 cups low sodium chicken stock Low fat shredded cheddar to taste Drain and return to the pot adding zest and Meanwhile in a pot add stock and brown the tomato paste and cook for another few to a casserole dish, spread the mash potato in the oven on broil for a few minutes until 25

26 Week Oat & Herb Crusted Chicken Tenders Herb Quinoa Roasted Broccoli Oat & Herb Crusted Chicken Tenders (4 Servings) 1 tsp each of oregano, thyme, onion and garlic powder S&p to taste 1 package of skinless chicken tenderloins ½ cup low sugar orange preserves 2 tbsp Dijon mustard In a zip-top bag, combine the oats, herbs combine the preserves and mustard and use the bag, seal it and shake well to coat all the line a baking sheet and place the tenders Herb Quinoa (4 Servings) 2 cups quinoa ¼ cup parsley, chopped ¼ cup scallions, chopped ¼ cup pine nuts, toasted (optional: or any kind of nuts) you can add a drizzle of toasted sesame oil 26

27 Week Honey Mustard Chicken Spinach Rice Pilaf Honey Mustard Chicken (4 Servings) 1 lb chicken breast 1 tbsp honey 1 tbsp agave nectar ¼ cup Dijon mustard 2 tsp low sodium stock 2 tbsp apple cider vinegar 1 garlic clove, minced 2 tbsp parsley, c hopped In a bowl, mix the honey, Dijon, apple cider dash of stock, sprinkle chicken with grill Spinach Rice Pilaf (4-6 Servings) ½ red onion, diced 1 10-ounce box frozen spinach, thawed ½ red pepper, diced Italian salt-free seasoning In a saucepan, cook brown rice as instructed with stock cook the onions, red pepper and 27

28 Week Grilled or Baked Chicken Sweet Potato Chili Fries Greens Salad Sweet Potato Chili Fries (4-6 Servings) 4 sweet potatoes, cut into strips (steak fries style) 1 tbsp cumin 1 tbsp chili powder S&P to taste Sprinkle s&p on fries and cover with the Right before taking them out of the oven, turn on the broiler for 2 minutes or until 18. Turkey Mole Brown Rice Roasted Asparagus Turkey Mole (4 Servings) 1 cup chunky salsa 1/4 cup almonds, toasted plus 3 tbsp 1 chipotle pepper in adobo 1 tbsp lime juice 1 lb turkey breast tenderloins, cut into chunks 1/3 cup low sodium chicken broth 3 tbsp cilantro In a food processor, combine the salsa, almonds, chipotle, lime juice, cocoa and little broth, cook the turkey until done, add 28

29 Week 4 Sun Mon Tue Wed Thur Fri Sat Breakfast Oatmeal and 4-6 Hard Boiled Egg Whites Nutty Choco-Nana Protein Shake Veggie and Cheese Egg White Scramble with Avocado and Gluten-Free Toast Gluten-Free Toast with melted cottage cheese and sliced avocado on top BeFit Moms Oatmeal Pancake 4-6 Egg White Scramble with Gluten-Free Toast and Slilced Avocado on Top Banana Split Oatmeal and 4 Egg Whites with Cottage Cheese melted Snack Lunch: Greens Salad with Grilled or Baked Chicken, Fish, Turkey, or Steak Black Bean Chicken With Rice Greens Salad Grilled Chicken with Sesame Seeds (grilled chicken with sprinkled sesame seeds Asian Quinoa Roasted Asparagus Turkey Sloppy Joes Brown Rice Greens Salad Lemon Chicken Quinoa Roasted Broccoli Turkey and Bean Burger over Brown Rice Greens Salad Blackberry Glazed Salmon Jasmine Rice Roasted Asparagus Snack Dinner Black Bean Chicken With Rice Greens Salad Grilled Chicken with Sesame Seeds (grilled chicken with sprinkled sesame seeds Asian Quinoa Roasted Asparagus Turkey Sloppy Joes Brown Rice Greens Salad Lemon Chicken Quinoa Roasted Broccoli Turkey and Bean Burger over Brown Rice Greens Salad Blackberry Glazed Salmon Jasmine Rice Roasted Asparagus Cheat Meal

30 Shopping List for Week 4 DAIRY Low-Fat Sour Cream Spices & Baking Chili Powder Cumin Coriander Salt Pepper Brown Sugar Oregano Grill Seasoning Honey or Agave Nectar Canned Goods Black Beans Crushed Tomatoes Kidney Beans Grains Brown Rice Quinoa Produce Garlic Cloves Fresh Ginger Green Onions Onions Water Chestnuts Sugar Snap Peas Carrots Lemons Oranges Parsley Scallions Avocado Red Onion Lime Arugula Asparagus Blackberries Condiments Salsa Rice Vinegar Hoisin Sauce Sesame Oil Roasted Red Pepper Balsamic Vinegar Sesame Oil Extra Virgin Olive Oil FROZEN FOODS Frozen Corn Protein Chicken Breasts Extra Lean Ground Turkey Salmon Fillets Misc. Almonds 30

31 Week Black Bean Chicken With Rice Greens Salad Black Bean Chicken and Rice (4 Servings) 4 tsp chili powder 2 tsp cumin S&p to taste 4 chicken breasts 1 can black beans, rinsed and drained 1 cup frozen corn 1 cup salsa 2 cups cooked brown rice Combine the chili powder, cumin and s&p little broth cook the chicken on both sides 31

32 Week Grilled Chicken with Sesame Seeds (grilled chicken with sprinkled sesame seeds on top). Asian Quinoa Roasted Asparagus Asian Quinoa (4-6 Servings) 1 cup water ½ cup quinoa 3 tbsp rice vinegar 1 tbsp hoisin sauce 2 garlic cloves, minced 1 tsp fresh grated ginger 1 tsp sesame oil 1 roasted red pepper, chopped ½ cup water chestnuts, chopped ½ cup sugar snap peas 2 green onions, sliced cover and simmer for 15 minutes or until 32

33 Week Turkey Sloppy Joes Brown Rice Greens Salad Turkey Sloppy Joe (4 Servings) ½ onion, chopped 1 tbsp garlic, minced Grill seasoning to taste 1 lb extra lean ground turkey 3 carrots, grated 4 tsp chili powder 2 tsp brown sugar 1 tsp oregano 1 28-ounce can crushed tomatoes 1 15-ounce can kidney beans, rinsed and drained In a skillet with a little stock, sauté the Cook for 2 minutes and stir in the crushed Meanwhile, in a small bowl, combine mango 33

34 Week Lemon Chicken Quinoa Roasted Broccoli Lemon-Chicken Quinoa Salad (4 Servings) ½ lb chicken breast, chopped 2 tbsp EVOO 2 tsp cumin 3 tbsp lemon juice 1 cup quinoa Zest of 1 lemon ¼ cup almonds, sliced and toasted ¼ parsley, chopped S&p to taste In a small saucepan boil 2 cups of water and add the quinoa, cover reduce heat and breast with cumin and grill seasoning, chicken breast, lemon zest, parsley, EVOO 34

35 Week Turkey and Bean Burger over Brown Rice Greens Salad Turkey and Bean Burger (4 Servings) 1 lb extra lean ground turkey 1-can black beans, rinsed and drained ½ cup cooked brown rice 1 tbsp grill seasoning 1 tbsp chili powder 2 tsp cumin 2 tsp coriander 1 avocado ½ red onion, chopped 1 garlic clove, minced 1 lime, zested and juiced ½ cup low fat sour cream In a large bowl combine turkey,beans, cook turkey burgers on both side until together the acovado, onion, garlic, lime zest and juice and then stir in the sour 35

36 Week Blackberry Glazed Salmon Jasmine Rice Roasted Asparagus Blackberry Glazed Salmon (4 Servings) 2 cups asparagus, chopped 2 cups blackberries 3 tsp honey or agave nectar 2 tbsp balsamic vinegar 2 tsp sesame oil ¼ cup fresh orange juice ¼ cup scallions, chopped 5 cups arugula Season salmon with grill seasoning and bake in a 400 degree oven for little stock and cook the asparagus until ¾ of the berries with the honey, balsamic serve, place a handful of arugula on a plate, top with asparagus, add the salmon on top 36

37 Snacks Shopping List DAIRY Eggs Spices & Baking Almond Flour Coconut Flour Baking Powder Cinnamon Baking Soda Almond Meal Nutmeg Cocoa Powder Flax Meal Pumpkin Spice Paprika Pepper Salt Grains Oatmeal Chia Seeds Produce Blueberries Bananas Apple Pumpkin Onions Celery Avocados Condiments Almond Butter Dijon Mustard Applesauce Dairy & Gluten Free Chocolate Chips Agave Nectar Coconut Oil Vanilla Extract Coconut Sugar Stevia FROZEN FOODS Freeze-Dried Raspberries Freeze Dried Bananas Misc. Walnuts Vanilla Protein Powder 37

38 SNACKS Blueberry Chip Cookies 1 cup fresh blueberries 1/2 cup almond butter 3 tbsp agave nectar 1 egg 1 tbsp cinnamon 1 tsp vanilla extract 1/4 tsp baking soda 2-3 tbsp dairy and gluten free chocolate chips Meanwhile, In a small saute pan, cook the blueberries for a few minutes until juicy, all the ingredients in a food processor incorporate, fold in the chips and place in a parchment paper lined baking dish and bake Chunky Monkey Protein Muffins 2 ripe bananas, mashed 3/4 cup almond meal 1tsp each baking powder, baking soda 1 1/2 tsp cinnamon 1 tsp vanilla 2 eggs, whisked 1/4 cup coconut oil, melted 1/4 cup walnuts, chopped 2-3 tbsp agave 1 scoop vanilla protein powder (I use Prograde) 1/4 cup applesauce 1/4 cup dairy and gluten free chocolate chips all the wet ingredients and then mix the dry ingredients into it and then fold in the bake for 25 minutes or until golden brown 38

39 SNACKS Banana Bread Protein Bars 2/3 cups oats (I use Bob s Red Mill Gluten-Free) 1/2 cup Almond Meal (I use Bob s Red Mill) 1 scoop vanilla protein powder (I use Prograde) 1/4 cup walnuts, chopped 1/4 freeze dried bananas, chopped 2-3 tbsp chia seeds (I use Bob s Red Mill) 3 tbsp gluten & dairy free chocolate chips (I use Dream) (OPTIONAL) 1/4 tsp cinnamon 2 bananas, mashed 1/2 cup almond butter 2-4 tbsp agave nectar or coconut sugar or brown sugar (depending on sweetness) 1 tsp vanilla extract large bowl, mix the bananas, almond butter, tablespoon or more of applesauce to loosen freeze dried bananas and chocolate chips if lined pan and with a spoon, make sure it is Apple Cinnamon Bites 1 cup almond meal 1 cup gluten-free oats (I use Bob s Red Mill) 1 tsp cinnamon 1/2 tsp nutmeg 3 tbsp coconut sugar, brown sugar 1 tsp vanilla extract 1 cup apple, chopped 2 eggs, beaten 1 scoop vanilla protein powder (I use BB3 Formula 1) the ingredients in a large bowl, except the 39

40 SNACKS No Bake Chocolate Chip Protein Balls 1 very ripe banana, mashed 1 tbsp unsweetend organic cocoa powder 2 tbsp almond butter 1/2 tsp vanilla extract Bob s Red Mill) 1 tbsp chia seeds 2 tbsp dairy and gluten-free chocolate chips (I use Chocolate Dream) 2 tbsp vanilla protein powder (I use Prograde) 3/4 cup Gluten-Free Oats (I use Bob s Red Mill Quick Cooking Oats) Mash the banana with almond butter ingredients and with a small ice cream scooper, scoop little balls onto a parchment Love At First Bite Granola Bars 1/2 cup almond butter, cashew butter, sun butter or peanut butter 1/4 cup coconut oil 1 tbsp agave nectar or honey 1/2 cup freeze dried raspberries 2 1/2 cups gluten-free oats 1/2 cup milk chocolate chips (gluten-free & dairy-free) In a small saucepan over medium heat, melt 40

41 SNACKS Pumpkin Protein Pancakes 1 scoop protein powder (I use Prograde) 1/2 cup pumpkin 1 tsp cinnamon 1 tsp pumpkin spice 1/4 tsp nutmeg 1/2 tsp baking powder 2 egg whites 1/2 cup gluten- free oats 1/2 cup + 2tbs water 2 packets stevia Put all of the ingredients in a blender and blend until smooth! Meanwhile, heat a nonstick griddle or large nonstick skillet coated with cooking spray (coconut oil spray if you can) over medium Use an ice cream scooper to scoop the batter into griddle or skillet to make the Avocado Egg Salad (4 Servings) 10 hard- boiled egg whites, diced ½ cup onions, diced ½ cup celery, diced 2 avocados, diced 1 tbsp Dijon mustard 1 tsp paprika ½ tsp pepper Pinch of salt In a bowl, combine eggs, onions, celery, Raw Veggies + Hummus Fruit + ¼ cup Almond/Cashew/ Sunbutter Fruit + ¼ cup almonds, cashews or pumpkin seeds Hard Boiled Egg Whites + Avocado/ Guacomole Left Over s from any meal 41

42 SNACKS Breakfast Meals Banana Split Oatmeal and Scrambled Egg Whites Regular Oatmeal and Veggie Egg White Omelet Gluten-Free Toast or English Muffin with Scramble Egg Whites and Cottage Cheese Protein Smoothie Oatmeal Pancakes Egg White Veggie Frittata and Oatmeal Egg White Veggie Frittata and Gluten-Free Toast Banana Split Oatmeal (1 Serving) ½ cup oatmeal Almond Milk to desired texture ¼ very ripe banana, smashed 1 ½ tbsp gluten and dairy free chocolate chips 1 ½ tbsp sliced almonds, toasted Cook the oatmeal on the stove or microwave in the cooked oatmeal over the banana and top 42

43 SNACKS Vegetable Frittata Saute your favorite veggies chopped up in a skillet over medium heat with a little low Add your favorite herbs and spices to the In a bowl, whisk 8 egg whites and 4 whole eggs with 1/4 cup of whatever milk you use, Once the veggies have cooled, fold them into the egg mixture, sprinkle a little bit of your favorite cheese (this is optional), and Pour the mixture into a dish like this: And bake at 350 degrees for about minutes or until it is golden brown and Optional: You can add healthy carbs to it, by shredding some sweet potatoes, cooking them on the stove until they are golden and use that as a crust on the baking dish before you add the egg mixture! YUMMMM- BeFit Moms Oatmeal Pancake 1/2 cup oatmeal 1/4 cup low-fat cottage cheese 3 egg whites 1/4 banana or any fresh fruit 2 tbsp walnuts or almonds, chopped (optional) Sweetener to taste: Agave Nectar, Coconut Sugar Cinnamon to taste In a blender, blend all the ingredients (except if using any fruit other than banana, on a small skillet at medium heat like a 43

44 SNACKS Coconut Mango Protein Shake 1 cup coconut milk plus water to desired texture 1/4 cup frozen mango 1/4 frozen banana 1/2 tbsp shredded coconut 1 scoop vanilla protein powder (I use Prograde) Blend all ingredients in a blender and enjoy! Nutty Choco-Nana Protein Shake 1 scoop Chocolate Protein Powder (I use Prograde) 1/2 tbsp almond butter 1/4 cup oatmeal (I use gluten-free) 1/4 frozen banana 1/2 cup almond milk water to desired smoothness Blue-Nana Protein Shake 1 scoop vanilla protein powder, I used Prograde 1/2 banana 1/4 cup frozen blueberries 1 1/2 cup spinach 1/2 cup almond milk + 1/4 cup or more of water (check for consistency) 1 tbsp chia seeds 44

45 SNACKS Coco-Choco Chunky Monkey 2 scoops Vanilla protein powder (I use Prograde) 1 cup Almond milk 1/2 cup or less water (to your desired consistency) 1 tbsp gluten-free, dairy-free semi-sweet chocolate chips 1/2 frozen banana (put a banana in freezer) On stove, melt the chocolate chips in the almond milk and let cool, then place that and the rest of the ingredients in the 45