Good morning,
A few weeks ago I was fortunate enough to attend The Mama Retreat here in Richmond. It was an entire day just for moms. We were pampered and cared for, and I left feeling refreshed and inspired. It was the first event of its kind, but they are planning three more for 2018. Get more info here and read all about my experience during the event.
One of the hosts of the event was Alex Cenname, a Certified Health Coach, specializing in personal health coaching for expecting mamas as well as those trying to conceive and women postpartum. She is an expert at planning, prepping and preparing healthy meals and snacks. As one of the gifts from the retreat, Alex sent us a meal plan for a week of simple and delicious recipes, complete with shopping list. Lucky for all of you, she gave me the okay to share the plan here. Check it out!
Weekly Meal Plan
Customized by Alexandra Cenname, Founder of Mama In The Makin’ & Integrative Nutrition Health Coach
The Grocery List:
- Produce
2 pounds Brussel sprouts
1 large sweet potato
1 granny smith apple
1 red onion
1 bulb garlic
1 bunch celery
1 small carrot bunch
1 white onion
2 pounds Brussel sprouts
1 spaghetti squash
2 lemons, or a small jar of lemon juice
2 cups frozen broccoli
1 pack fresh rosemary, or sub dry
2 apples, variety of your choice
- Pantry staples needed
Cooking oil (olive, coconut, avocado)
Cinnamon
Chili powder
Turmeric powder
Maple syrup
Honey
Salt and pepper
- Bulk
12oz raw cashews
2oz nutritional yeast- I like Bragg’s bought here.
16oz walnuts
20oz rolled oats
8oz rice
- Refrigeration
4 chicken breasts
1 pound chicken breast
1 pound ground beef
1 pack bacon
20oz milk or nut milk of choice
10oz plain Greek yogurt
- “Shelfie”
8oz elbow pasta
1 small can tomato paste
1 can coconut milk
1 bottle Dijon mustard
4oz raisins
1 bottle coconut aminos- like this one
1 bottle sriracha
The Food:
Sunday & Monday: The Best Vegan Mac n’ Cheese by Detoxinista– OMG was this good!
Tuesday & Wednesday: Sheet Pan Chicken with Sweet Potato, Apples and Brussel Sprouts by Well Plated– This dish made my kitchen smell delicious!
Thursday & Friday: Spaghetti Squash Bolognese by Balanced Bites– Adding coconut milk to the sauce is genius! For even more flavor, grab some mini balls of mozzarella, slice and melt them over the top.
Saturday: Leftovers! or Grab a bite out- I used the leftover bolognese sauce and made more pasta. I ate a small portion of the pasta with a giant salad.
Breakfasts: Easy Overnight Oats by Damn Delicious
Lunches: 5 ingredient Honey Sriracha Crockpot Chicken with Broccoli and Rice– The sriracha and honey make this dish so flavorful!
I loved this meal plan! Not only were the meals delicious and kid-friendly, but they were simple to prepare and I already had most of the ingredients on hand. I made all of the dinners and the lunch for my family last week and they loved them all too, without exception. I did sub real pasta for the spaghetti squash when making dinner for the kids, but, other than that, I stayed true to the recipes. My son raved about the sheet pan chicken, saying it was one of the best dinners he’d ever eaten. It doesn’t get any better than that!
Let’s be honest, we all know that most of us will be consuming just as much sugar as our kids this week. What better time to try out these healthy recipes? You’ll be able to steal those Reese’s Peanut Butter Cups from your kids after bedtime and still feel like a virtuous parent. Let me know how it goes in the comments! Happy Halloween!
♥ Erin
