WONDERMAMAS FREEBIE MEAL PLAN! WnderMamas.cm
1 2 3 4 5 6 7 Breakfast Scramble Burrits Berry Bmb Overnight Oats Scramble Burrits Scramble Burrits Scramble Burrits Overnight Oats Scramble Burrits Smthie f the Week Smthie Smthie Smthie Smthie Smthie Smthie Smthie Lunch Summer Lving Lettuce Wraps Summer Lving Lettuce Wraps Summer Lving Lettuce Wraps Summer Lving Snack f the week Granla Bar Granla Bar Granla Bar Granla Bar Granla Bar Granla Bar Granla Bar Dinner Jackfruit Tacs Vegan Chili with rasted ptates Jackfruit Tacs Vegan Chili with rasted ptates Jackfruit Tacs Vegan Chili with rasted ptates Leftvers r 20-minute healthy pasta dish Dessert f the week Watermeln Srbet Watermeln Srbet Watermeln Srbet Watermeln Srbet Watermeln Srbet Watermeln Srbet Watermeln Srbet Wndermamas.cm
Optinal Meal Prep! Day 1: This shuld be yur grcery shpping day. Knck this ut in under 1 hur Add dried chickpeas t blender and blend until a flur is frmed. Stre in airtight cntainer such as a masn jar. Breakfast will be such a breeze! Prepare Berry Bmb Overnight Oats. These will last all week s g ahead and make enugh fr the entire week. Feel free t leave ut the berries until yu are ready t eat fr the freshest taste. Optin t bag smthie ingredients fr n the g. Simply add the ingredients fr each day in a freezer safe cntainer r Ziplc and thrw in when smthie time cmes. Prepare fr lunch! Prep Granla Bars (n bake and super simple) Slice and dice watermeln chunks and freeze fr dessert. Prepare quina fr the week: This saves s much time and yu can simply reheat when needed. I like t prepare 5 cups wrth fr ur family fr the week. Optinal Prep: If yu have the time, yu can prepare the vegan chili fr the week. I highly recmmend this! The chili is amazing, but it tastes even BETTER as a leftver. Wndermamas.cm
Why Meal Prep? I meal prep each and every week t save dishes, save time, t ensure that I always have smething healthy t grab n the g, and t keep my family healthy and happy (and myself sane!). This was, and still is, key t my success in nutritin. Shpping List The shpping list belw lists all f the ingredients needed fr this week. Yu will ntice that the number is nt present due t many f yu needing t duble r halve the serving sizes. We will test run this fr the first few weeks, and upn feedback, either keep it this way OR add in the number accrding t the riginal serving sizes! **Seeds and nuts can be swapped and substituted a dzen times. If yu can nly find 2 seeds and 2 nuts, that is FINE! N need t stress. The brazil and pine nuts are quite expensive, and I usually substitute these fr pumpkin seeds** Wndermamas.cm
Fruits Avcad Watermeln Limes Mixed berries Banana Fresh ginger Canned jackfruit Vegetables Red nins Garlic Spinach and/r kale Mushrms Rmaine salad Spruts Crn (canned/jar/fresh) Tmates, red, yellw, and range bell peppers Jalapen (ptinal) Shallts Canned diced tmates Liquids Nuts/Seeds/Beans/Lentils/etc Vegetable brth Calcium-frtified plant milk Vanilla extract Maple syrup Dijn/Spicy Mustard Dry chickpeas Canned chickpeas Canned Black beans Edamame Almnds Walnuts Pecans Pumpkin seeds Pepita seeds Chia seeds Hemp seeds Flax seeds/meal Brazil nuts* Pine nuts* Sunflwer seeds Herbs/Spices Turmeric Chili pwder Cumin Paprika Onin pwder Himalayan pink salt Cilantr Fresh Dill Oregan Red pepper flakes Garlic pwder Extras Trtillas r GF wraps Rlled Oats (GF ptin) Nutritinal Yeast Caca nibs r Chclate chips Quina r brwn rice Hummus Tahini Salsa Healthy pasta f chice Optinal vegan pest r rganic red sauce Wndermamas.cm
Scramble Burrits r Bwl (1-2 servings) *This recipe is super simple. Yu can play arund with the seasnings as much as yu like d nt be afraid t add thse seasnings! * Simply add mre flur t make mre servings and be sure t tss in lts f vegetables t make it a real scramble 1 cup Dry s blended t flur 1 Red Onin diced 1 garlic clve minced 3/4 cup Vegetable Brth 1/4 tsp turmeric 1/2 tsp chili pwder 1/2 tsp paprika 1/2 tsp nin pwder 1/2 tsp Salt Vegetables t tss in r tp: I like spinach and mushrms but its up t yu! Whle Wheat / Gluten Free Trtillas r Wraps ptinal 1. Blend dry chickpeas dwn t flur (simply add dry chickpeas t high speed blender and blend until flur). 2. Sauté nins and garlic in ¼ cup vegetable brth n medium-high heat (yu can use il if yu wish). Add in whatever EXTRA veggies yu wuld like right nw (I enjy raw veggies n tp, but many enjy heated veggies such as spinach and mushrm). 3. Add in seasnings. 4. Once sautéed, add in an extra 1/4 cup vegetable brth and slwly add in chickpea flur. Stir as yu add the flur t the brth. 5. Cntinue t stir chickpea flur and add in water (abut 1/4 cup) if necessary. Yu can tell if it is t dry. It will lk like scrambled eggs! 6. Lay Trtilla flat and lad with chickpea scramble and any extra veggies yu like! 7. Avcad n tp is amazing. Berry Bmb Oats (1 serving) 1 cup rlled ats (GF ptin) 1 cup calcium-frtified plant milk f chice (we enjy almnd) ½ tsp vanilla extract 1 small handful mixed berries (blueberries/raspberries/strawberries) 2 tsp maple syrup, date syrup, r agave 1 tbsp chpped almnds r walnuts 1 tbsp mixed seeds (such as flax, chia, r hemp) 1. Cmbine all ingredients in an airtight cntainer, such as a masn jar. Once mixed well, secure the tp and place it in yur refrigeratr vernight. 2. Serve cld the next mrning with additinal tppings if yu wish. These can be meal prepped 5 days in advance! 3. **I like t meal prep these fr the week. I have 10 masn jars dedicated t vernight ats and chia pudding. This is a lifesaver fr n the g snacking as well! ** Wndermamas.cm
Smthie f the Week (2 servings) 2 cups frzen pineapple 1 banana (1/2 cup frzen slices) 1 tbsp flax meal 1 tbsp chia seeds 1 tsp fresh ginger 1 cup spinach / 1 cup kale r yur preference (kale has a great vitamin C bst) 1 cup plant milk OR range juice ½ cup water 1. Blend all ingredients in high speed blender until smth. 2. A great way t meal prep these is t place them in freezer safe bags fr the week. Each week I have 7 bags with the ingredients needed fr my smthie f the week. This is such a time saver! Snack f the Week (8 servings) 1.5 rlled ats (GF ptin) ½ cup chpped mixed nuts f chice (we lve walnuts and pecans!) 1 ¼ cup medjl dates (pit remved) 2 tbsp chia seeds, 2 tbsp caca nibs 2 tbsp pepita seeds 2 tbsp hemp seeds ¼ cup maple syrup ¼ cup creamy almnd butter r sunflwer butter 1. Preheat ven t 176 C r 350 F and tast ats fr 15 minutes. 2. Add medjl dates t fd prcessr and prcess until a dugh is frmed (this is key t the bars sticking well) 3. Add tasted ats, nuts, seeds and prcessed dates int large bwl and mix well. 4. Heat maple syrup and nut/seed butter and drizzle it all ver the ingredients in mixing bwl. With yur hands, mix all tgether very well. 5. Transfer mixture t an 8X8 dish lined with parchment paper. Gently press the mixture dwn (remember, we are making bars!). 6. Once pressed well, tp with anther piece f parchment paper and use the bttm f a glass t spread ut evenly. Add t refrigeratr fr 4 hurs r freezer fr 20 minutes t harden. 7. Remve bars frm dish and slice int 10 even bars. Stre in airtight cntainer. Enjy! Wndermamas.cm
Summer Lving (1 large serving) 1 cup rmaine salad 1 cup baby spinach r favrite greens ½ cup quina r brwn rice 2 tbsp hummus 1 small handful spruts ¼ cup edamame r black beans r mixed 1/4 cup sweet crn ½ sliced avcad dash chpped cilantr Optinal: Lemn wedge, tmat slices Lettuce Wraps (3-4 servings) 2 cans chickpeas rinsed and drained 1/4 cup Sunflwer seeds ¼ cup hemp seeds 4 tbsp Tahini (+ 1 tbsp if t dry) 1 tsp Dijn r spicy mustard 1 heaping tbsp agave 1/4 cup diced Onin 2-3 Tbsp fresh dill finely chpped Rmaine lettuce wraps r wraps f chice Tppings: Sliced avcad, tmat, spruts 1. Add rmaine and spinach t mixing bwl. Tss in cked quina (warm r cld yur chice) and tss well. 2. Tp with cked edamame, black beans, and crn. 3. Add a heaping 2 tbsp f hummus (this will serve as the dressing feel free t add mre if needed) 4. Tp with spruts, avcad, cilantr, lemn squeeze, and tmates. 5. Great additin: Hemp seeds 1. Add chickpeas t a mixing bwl and lightly mash with a frk fr texture. Add sunflwer seeds, tahini, mustard, agave, nin, dill, salt, and pepper and mix. (If felling h s lazy, thrw all in fd prcessr and pulse!) 2. Prepare yur tpping as yu wish: I wuld be slicing avcad and tmates. 3. Scp the chickpea salad nt rmaine lettuce wraps r wraps f chice and tp with yur chsen tppings. 4. The chickpea salad will last fr 5 days in the refrigeratr. Wndermamas.cm
Jackfruit Tacs (4 tacs / 2 servings) 1 20 z. can jackfruit ¼ cup vegetable brth t sauté (r il if yu wish) ½ nin, sliced 2 clves garlic, minced ¼ cup vegetable brth ½ tbsp agave ¼ lime, juiced 1 tsp chili pwder ½ tsp cumin ½ tsp smked paprika dash f salt Tacs 4 trtillas r wraps f chice (Optin t turn this int a bwl by using quina instead f trtillas) ½ avcad, sliced pinch finely diced red nin pinch cilantr, rughly chpped lime wedges Salsa 1. Add the vegetable brth in a large skillet ver medium-high heat. Quickly add in the nins and garlic and sauté fr abut 5 minutes until the nins have sftened and begin t brwn. 2. Add the (rinsed and drained) chpped jackfruit, brth, agave, lime juice and all the spices t the pt and cver. Reduce heat and let it simmer until the jackfruit sftens slightly, and abut 1/2 f the liquid is absrbed. Abut 5 minutes. 3. Nw take a ptat masher, and smash all the jackfruit up t get that shredded texture. If yu find it a bit wet, just ck a little lnger. If yu find it a little dry, just add a splash mre vegetable brth. 4. Prepare! Add the jackfruit t trtillas/wraps r bwl, and tp with all f yur delicius tppings. Enjy! Wndermamas.cm
Vegan Chili (serving size = 1 cup f chili) 1 nin, diced ½ green bell pepper, diced ½ red bell pepper, diced ½ yellw bell pepper, diced ½ range bell pepper, diced 2 garlic clves, minced ½ cup vegetable brth fr saute 1 can black beans, rinsed and drained 1 can chickpeas, rinsed and drained 1 can crn, rinsed and drained 1 can diced tmates 1 ptinal jalapen, deseeded 2 tsp chili pwder 1 tsp regan 1 tsp cumin Pinch f red pepper flakes 1. Quick tip: Add nin, bell peppers, and minced garlic t fd prcessr and pulse instead f slicing! Saves sme precius time if needed. 2. In a large pt, add ½ cup vegetable brth and sliced nins, bell peppers, and garlic. 3. Once sftened, add in all ingredients and simmer fr 30 minutes 4. I like t blend half ff the chili befre serving fr a beautiful lk and texture. 5. Enjy! 6. Additins: Tp with avcad, hemp seeds, rasted ptates, trtilla chips, r ver sme rice. 20-minute pasta! Yur g t when life gets crazy (2 servings) 8 z linguine r favrite pasta (try t g fr the healthy ptins such as quina, lentil, legume, etc) ¼ cup vegetable brth 3 shallts, chpped ¼ tsp red pepper flakes 8 unces spinach leaves Vegan Parmesan Cheese (simply fd prcess) ¾ cup brazil nuts 2 tbsp pine nuts 1 tbsp hemp seeds ¼ cup nutritinal yeast ¾ tsp sea salt ¼ tsp garlic pwder **Parmesan ptin: Yu can sub ut all the seeds/nuts fr JUST pumpkin seeds if needed** Optinal add-ins: Mushrms, fresh basil, avcad, spruts, vegan pest, rganic pasta sauce Bring large pt f water t bil. In separate skillet, Heat vegetable brth ver medium heat and add in shallts and garlic. Stir in red pepper flakes and a pinch f salt/pepper. Add in spinach and ck until wilted. Prep vegan parmesan cheese. Meanwhile, add pasta t salted water and ck accrding t package. Once finished, drain and bring back t warm pt (ff the heat). Stir in parmesan cheese, shallts, spinach, and garlic. Seasn t taste. Wndermamas.cm
Watermeln Srbet (4 servings) 4 cups fresh watermeln chunks (seeds d nt bther me, but if they d, remve the seeds r g seedless) 2 tsp lime juice ¼ cup warm water (yu may r may nt need this) A squeeze f maple syrup if yu find the watermeln is nt sweet enugh 1. The mst imprtant step is picking the perfect watermeln. Find ne with a creamy yellw spt n it (that means yummy!) and then place it n yur shulders and tap the bttm. What d yu hear? If it sunds hllw it s a keeper! 2. Slice the watermeln int bite sized chunks (remve the skin) and freeze vernight r at least fr 4 hurs. 3. Add frzen chunks t fd pressr alng with the rest f the ingredients. Warm water is needed if yu are having truble blending. 4. Use a spatula t speed this alng. 5. Eat immediately! Fr leftvers, transfer t freezer safe cntainer. Yu will need t reblend the srbet fr best taste. Wndermamas.cm