5 DAY MEAL PREP - COME JOIN ME!

For breakfast I will be having. . .

Hormone-Supporting Chia Pudding w/ Blueberry Puree

This serves 5

What you will need:

• 15 Tbsp Chia Seeds

• 5 C. Unsweetened Almond Milk (or any non-dairy milk)

• 2.5 Tbsp Pure Maple Syrup or Raw Honey

• 2.5 tsp Vanilla Extract

• 5 tsp Ashwagandha Powder (optional)

• 10 Tbsp Walnuts, chopped (or any type of nuts/seeds)

• 2 C. Fresh or Frozen Blueberries

• 2 Tbsp Water

• 2 Tbsp Pure Maple Syrup or Raw Honey

• 1 tsp Vanilla Extract

• Sides: 5 Boiled Eggs & 2 Grapefruits

*Note: I will be having the chia pudding before coaching / training and then will come home and have the rest with added thins with my egg so I will add an extra 100 cals too this breakie!

METHOD:

• **You can prep the chia pudding in one large bowl and then portion it out later or prep them in individual containers. I’ll be prepping in individual containers. In each container, add 3 Tbsp of chia seeds, 1 Cup of milk, 1/2 Tbsp of maple syrup, 1/2 tsp of vanilla, and 1 tsp of ashwagandha powder. Mix with a fork or whisk until everything is combined. Place in fridge to let thicken. After 1 hour, stir mixture and place back into the fridge overnight.

• For the blueberry puree, if using frozen blueberries, be sure to defrost them overnight or for at least an hour. In a small saucepan over medium heat, add the blueberries and mash with a fork or potato masher as it’s heating. Let it simmer for a few minutes. Then, add in 2 Tbsp of water, 2 Tbsp maple syrup, and 1 tsp vanilla. Continue mashing and simmering until it begins to thicken and reaches your desired texture. Once done, remove from heat, and let cool. Keep it stored in a glass jar with a lid in the fridge.

• Once the chia pudding has thickened and you’re ready to serve, give it one more stir. Then, top it with 2 Tbsp of the blueberry puree and 2 Tbsp of chopped walnuts. **Feel free to add more syrup or honey for a sweeter taste. For your sides, add 1 boiled egg and 1/4-1/2 of a grapefruit to the meal prep container and it’s ready to go!

Calories: 485kcal + 100cal thins (about 600cals total for me for breakfast)

Carbohydrates: 45g

Protein: 15g

Fat: 28g

______________________________________________________________

For lunch I will be having. . .

Creamy Tuscan Chicken Pasta

Serves 5

For the Zucchini Noodles: NOTE: I will be adding in 1 cup of wholemeal gluten free pasta to this dish but if you wish to cut calories and go grain free you can stick to the normal recipe)

• 5-8 cups Zucchini Noodles (make using a spiralizer) (I will just be grating this and adding it into my dish)

• 1 Tbsp Avocado Oil

• Sea Salt & Pepper, to taste

For the Tuscan Chicken:

• 680g Chicken Breasts

• 2 Tbsp Avocado Oil

• 1 Tbsp Italian Seasoning

• 1-2 tsp Sea Salt

• 1/2 tsp EACH of Black Pepper, Onion Powder, & Garlic Powder

• 1 Small Yellow Onion, diced

• 1 tsp Garlic, minced

• 1/2 Cup Chicken Broth

• 2 Tbsp Tapioca Flour (or arrowroot starch)

• 1x 400ml Can of Full-Fat Coconut Milk

• 1/2 Cup Sun-Dried Tomatoes, drain the oil & roughly chop

• 1 Tbsp Nutritional Yeast

• 2 cups spinach leaves, roughly chopped

METHOD:

For the Zucchini Noodles:

• Spiralize the zucchini into noodles. *Feel free to use a gluten free pasta instead, but note that it will increase the calorie count.

• Add 1 Tbsp of oil to a large pan over medium heat along with the zucchini noodles. Toss. Then, cover with a lid and cook until the noodles reach your desired texture, stirring occasionally. Once done, add sea salt & pepper, to taste. Set aside.

For the Tuscan Chicken:

• Place the chicken breasts onto a cutting board and cover the top with saran wrap. Pound/beat the chicken to flatten it out a bit so it’ll cook more evenly. Cut chicken into 10 roughly equal pieces.

• In a large bowl, add the chicken along with all of the seasoning (start with just 1 tsp of salt). Rub seasoning onto the chicken making sure each piece is evenly coated. Then, in a large pan over medium heat, add 1 Tbsp of oil along with the chicken pieces and cook on each side until the chicken is fully cooked through. Remove chicken pieces from the pan and set aside.

• Drain the pan of any excess liquid and add 1 more Tbsp of oil along with the diced onion and saute until the onions are soft and translucent. Then, add the garlic and saute 1-2 more minutes.

• In a separate bowl, whisk together the chicken broth and tapioca flour. The, pour it into the pan with the onions. Mix together and let cook for 1-2 minuets. Next, add the coconut milk, sun dried tomatoes, nutritional yeast, and chopped spinach. Mix well. Cover with a lid and let this mixture simmer for about 5-10 minutes on low-medium heat or until the spinach has softened. **At this point, feel free to add the extra sea salt, if desired.

• Add the chicken back into the skillet and cover the chicken with the sauce. Simmer another 3-5 minutes.

• When ready to assemble your meal prep containers, separate the zucchini noodles into roughly 5 equal parts and add them to the containers. Then, add 2 chicken pieces to each container (on top of the noodles). Lastly, pour the sauce mixture over the chicken pieces (try to separate it as evenly as possible into each container).

Calories: 502kcal + extra 100-150cals for my pasta

Carbohydrates: 16g Protein: 46g Fat: 22g Fiber: 4g Sugar: 9g

____________________________________________________________

For dinner I will be having. . .

Creamy Summer Broccoli Salad & Turkey Burger Bites

Serves 5

For the Summer Broccoli Salad:

• 5 Cups Broccoli Florets - I will be doing half dose of this and other half spinach leaves so save my belly getting to gassy hehe

• 1 Cup Purple Grapes, sliced in halves or fourths

• 1 Cup Cucumber, sliced in halves or fourths

• 1/4 Cup Red Onion, chopped

• 1/4 Cup Walnuts, chopped & toasted

• 1/4 Cup Black Olives - optional

• 2 pieces short cut bacon, cooked & cut into small pieces

• 1/2 Cup lite mayo

• 1/2 Cup Plain Coconut or Greek Yogurt

• 2 Tbsp Lemon Juice

• 1 Tbsp Granulated Sweetener - I don't add this

• 1/4 tsp Sea Salt

For the Turkey Burger Bites:

• 500g Turkey mince (or ground chicken)

• 1 Egg

• 1/2 Cup Yellow Onion, chopped

• 1/2 Cup Celery, chopped

• 1 Tbsp Fresh Parsley, finely diced

• 2 Tbsp Italian Seasoning

• 1 Tbsp Coconut Aminos

• 1 Tbsp Coconut Flour

• 1 tsp Sea Salt

• 1/2 tsp Black Pepper

• 1 Tbsp Avocado Oil

For the Summer Broccoli Salad:

• In a large mixing bowl, add the broccoli, grapes, cucumber, red onion, walnuts, olives, and bacon pieces. Mix until fully combined.

• In a separate mixing bowl, add the mayonnaise, yogurt, lemon juice, granulated sweetener, and sea salt. Whisk until fully combined.

• Pour the mayonnaise mixture over the broccoli salad mixture. Mix until everything is fully coated with the dressing. Cover bowl and place in fridge to marinate for at least 1 hour while prepping the other meals.

For the Turkey Burger Bites:

• Add all turkey burger ingredients to a large mixing bowl and mix until fully combined.

• Separate mixture into roughly 5 equal parts. Form mixture into patties. With each section, you can make 1 large patty or 3 mini patties. TIP: wet your hands with water when handling leaner meats like ground turkey or ground chicken to keep it from sticking to your hands.

• In a large pan over medium heat, cook the patties on each side until they’re fully cooked through and slightly browned. TIP: Add a splash of water and cover the pan with a lid to keep the patties from drying out.

To assemble your meal prep containers: I like to use my containers with dividers for this one. Add 1 portion of the broccoli salad to one side of the container and 3 mini patties to the other side. Store in a cold fridge for up to 5 days. NOTE: The turkey burger bites can be frozen for up to 1 month.

Calories: 458kcal

Carbohydrates: 17g Protein: 25g Fat: 34g Fiber: 4g Sugar: 8.5g

________________________________________________________________

For snack attack I will be having. . .

Chocolate Fro-Yo Bark

• 4 Tbsp Cacao or Cocoa Powder

• 1/4 Cup Monk Fruit, Birch Xylitol, or any Granulated Sweetener - I prefer honey

• 1/2 Cup Fresh Raspberries, halved

• 1/2 Cup Fresh Strawberries, sliced - ill just be using 1 cup strawberries instead

• 1/4 Cup Pistachios, roughly chopped

• 1/4 Cup Walnuts, roughly chopped

• 2 Tbsp Unsweetened Shredded Coconut

• 2 3/4 C. Plain Coconut or Greek Yogurt

• In a mixing bowl, add the yogurt, cacao powder, and sweetener. Mix until fully combined.

• Line a baking sheet with baking paper. Spread the yogurt mixture evenly onto the baking sheet to about 1/2 inch thick (allow some of the parchment paper to hang off the sides to it’s easy to remove after frozen).

• Top the yogurt mixture with the raspberries, strawberries, pistachios, walnuts, and shredded coconut. Lightly press the toppings into the yogurt with a spatula.

• Freeze for at least 4 hours or until firm. Once frozen, remove the baking paper. Allow the bark to sit for about 5-10 minutes. Then, cut it into 10 roughly equal squares. Store the squares in a glass container or reusable ziplock bags in the freezer until ready to serve.

Serving Size: 2 squares (makes 10 squares) Calories: 204kcal Carbohydrates: 14g Protein: 3.5g Fat: 14g Fiber: 3g Sugar: 2g