http://www.groundedhealth.ca 5-Day Pregnancy Meal Plan info@groundedhealth.ca Welcome! I hope these recipes look tasty to you and you're able to incorporate them into your weekly plan :) Kristin Brown, RD http://www.groundedhealth.ca Spinach and Sweet Potato Egg Muffins Spinach and Sweet Potato Egg Muffins Spinach and Sweet Potato Egg Muffins Spinach and Sweet Potato Egg Muffins Banana Banana Banana Banana Sticky Cinnabon Oatmeal Carrots & Guacamole Carrots & Guacamole Apples & Almonds Apples & Almonds Apples & Almonds White Bean Chicken Chili Adjusted White Bean Chicken Chili Adjusted White Bean Chicken Chili Adjusted Cleaned Up Shepherd's Pie Adjusted Cleaned Up Shepherd's Pie Adjusted Chocolate Peanut Butter Energy Bites Chocolate Peanut Butter Energy Bites Chocolate Peanut Butter Energy Bites Chocolate Peanut Butter Energy Bites Chocolate Peanut Butter Energy Bites One Pan Lemon Chicken Adjusted Burgers with Tomato Mayo & Roasted Cabbage Lemon Dill Baked Salmon Extra Veggies Ginger Chicken Stir Fry Adjusted Pesto Chicken with Brussels Sprouts - Adjusted Yogurt & Berries - Snack Yogurt & Berries - Snack Yogurt & Berries - Snack Yogurt & Berries - Snack Yogurt & Berries - Snack http://www.groundedhealth.ca http://www.groundedhealth.ca Apple Baby Spinach Cheddar Cheese Avocado Broccoli Chicken Breast Banana Brussels Sprouts Lemon Carrot Lime Chicken Thighs Extra Lean Ground Beef Cauliflower Extra Lean Ground Chicken Celery Salmon Fillet Cilantro Fresh Dill All Natural Peanut Butter Maple Syrup Garlic Avocado Oil Ginger Coconut Oil Jalapeno Pepper Almonds Black Pepper Chili Powder Cinnamon Cumin Dried Thyme Ground Flax Seed Sea Salt Sea Salt & Black Pepper Extra Virgin Olive Oil Kale Leaves Mayonnaise Mini Potatoes Pesto Mixed Greens Tamari Napa Cabbage Red Bell Pepper Rosemary Sweet Onion Egg Ghee Sweet Potato Plain Greek Yogurt Tomato Unsweetened Almond Milk Yellow Onion Frozen Berries Frozen Corn Frozen Peas Vanilla Protein Powder Organic Chicken Broth Organic Vegetable Broth Quick Oats Tomato Paste White Navy Beans Almond Flour Cacao Powder Coconut Flour Oats Water http://www.groundedhealth.ca Spinach and Sweet Potato Egg Muffins Avocado Oil Sweet Potato (medium, peeled and chopped into cubes) Extra Virgin Olive Oil Baby Spinach Egg Water 35 minutes Preheat oven to 350ºF (177ºC). Lightly grease a muffin pan with avocado oil. Steam sweet potato in a double boiler for 8 to 10 minutes, or until tender when pierced with a fork. Let cool slightly. While the sweet potato is steaming, heat extra virgin olive oil in a large pan over medium heat. Sauté the spinach until wilted and tender. Let cool slightly. Sea Salt Black Pepper Cheddar Cheese (grated) When spinach and sweet potatoes are cool enough to handle, divide evenly into the muffin cups of the prepared pan. In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper. Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from oven sprinkle with cheddar cheese, allow to cool and enjoy! One serving is equal to three egg cups. Store in the fridge in an airtight container up to three days. Due to the moisture in the sweet potato and spinach, these egg cups do not freeze well. Use finely sliced kale or swiss chard instead. http://www.groundedhealth.ca Banana Banana 1 minute Peel and enjoy! Dip in almond butter. http://www.groundedhealth.ca Sticky Cinnabon Oatmeal Unsweetened Almond Milk Oats (quick or traditional) Sea Salt Maple Syrup Cinnamon Egg (whites only) 15 minutes In a saucepan over medium heat, combine almond milk, oats, salt, maple syrup and cinnamon. Bring to a simmer and stir until liquid is absorbed, about 5 to 8 minutes. Whisk in egg whites and mix thoroughly. Add coconut flour and stir until batter is thick. (Note: Add extra coconut flour or almond milk if needed for desired consistency.) Remove from heat. Coconut Flour Vanilla Protein Powder Coconut Oil (melted) In a small bowl, make your glaze by mixing the protein powder and melted coconut oil. Add a bit of almond milk if needed for desired consistency. Divide oatmeal into bowls, drizzle with glaze and dust with extra cinnamon. For each egg, combine 1 tbsp of ground flax seed with 3 tbsps of water. Set in fridge for 15 minutes to create a sticky egg-like substitute. Use honey instead. Divide into mason jars and refrigerate up to 3-5 days. When reheating, add some almond milk. http://www.groundedhealth.ca Carrots & Guacamole Carrot (medium) 5 minutes Peel and slice carrots into sticks. Avocado Lime (juiced) Sea Salt (or more to taste) Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt. Dip the carrots into the guac & enjoy! Store the guacamole in an airtight container in the refrigerator for up to two days. Sliced carrots can be stored in the refrigerator for up to four days. Add chili flakes, salsa and/or chopped cilantro to the guacamole. http://www.groundedhealth.ca Apples & Almonds Apple (sliced) Almonds 5 minutes Core apple and cut it into slices. Serve with almonds. http://www.groundedhealth.ca White Bean Chicken Chili - Adjusted Extra Virgin Olive Oil Sweet Onion (medium, chopped) Jalapeno Pepper (seeded and chopped) Red Bell Pepper (chopped) Garlic (cloves, minced) Cumin Chili Powder Sea Salt 40 minutes Heat oil in a large pot with a lid over medium-high heat. Add onion, jalapeno and bell pepper and cook for about 5 minutes or until onion is soft. Add garlic, cumin, chili powder and salt and cook for another minute until fragrant. While vegetables are cooking, add a third of the stock and half of the beans to a food processor or blender and blend to puree the beans. Add the remaining stock and pureed beans to the pot and stir to combine. Place the chicken in the pot, cover with lid and reduce heat to medium-low. Cook at a gentle boil for 20 minutes or until the chicken is cooked though. Organic Chicken Broth (divided) White Navy Beans (cooked and divided) Chicken Thighs (boneless, skinless) Frozen Corn Cilantro (chopped) Remove the cooked chicken thighs from the pot and carefully shred the chicken with two forks. Return the chicken and any juices back to the pot with the remaining beans, frozen corn kernels and cilantro. Stir to combine and season with additional salt if needed. Allow soup to cook for an additional 5 to 10 minutes. Lime (sliced into wedges) Divide the chili into bowls and serve with a lime wedge. Enjoy! Corn chips, sour cream and/or shredded cheese. Use chicken breast instead. Keep in the fridge for up to 3 days or freeze it for later. Omit the chicken and use extra beans. One serving is equal to approximately one cup of chili. Use cooked beans from the can. http://www.groundedhealth.ca Cleaned Up Shepherd's Pie - Adjusted Extra Lean Ground Chicken Extra Virgin Olive Oil 1 hour 30 minutes Cook your ground chicken in a skillet over medium heat. Stir every minute until cooked through. Drain liquid and transfer to a bowl. Set aside. Yellow Onion (chopped) Carrot (diced) Garlic (cloves, minced) Dried Thyme Almond Flour Organic Vegetable Broth Sea Salt (divided) Black Pepper (divided) Frozen Peas Sweet Potato (peeled and cut into 2 inch chunks) Place the skillet back over medium heat and add olive oil. Add the onion and carrot and cook for 8 to 10 minutes or until carrot starts to soften. Add the garlic and thyme and cook for another 5 minutes. Transfer your cooked ground chicken back into the skillet. Add the flour and stir until well mixed. Add the vegetable broth and stir in half the salt and half the black pepper. Bring to a simmer stirring frequently. Once simmering, add the peas and stir well to evenly mix. Now transfer the mixture into a casserole dish and spread evenly across the bottom. Set aside. Preheat the oven to 350ºF (177ºC). Cauliflower (cut into florets) Unsweetened Almond Milk Coconut Oil Steam your sweet potato chunks and cauliflower florets together in a large steaming basket. Once they are tender (about 10 to 15 minutes), transfer to your food processor. Add the almond milk, coconut oil and remaining sea salt and black pepper. Process until smooth and creamy. Transfer the potato mix to the casserole dish and spread it evenly so it covers the meat and vegetable mix. Bake in the oven for 25 minutes (or longer if you like the edges crispy). Remove from oven. Let cool for about 5 minutes. Cut into slices and lift onto plates with a spatula. Enjoy! Use 2 cans of cooked lentils instead of ground chicken and skip the first step. http://www.groundedhealth.ca Cut the recipe in half and bake in a square pan. Store in an airtight container in the freezer for a great meal down the road. Skip the sweet potato and double up on the cauliflower. http://www.groundedhealth.ca Chocolate Peanut Butter Energy Bites Quick Oats Ground Flax Seed 15 minutes In a large mixing bowl combine oats, flax, cacao powder, sea salt, peanut butter and maple syrup. Add almond milk if the dough is too thick and sticky. Cacao Powder Sea Salt All Natural Peanut Butter Roll the dough into balls about 1-inch in diameter. Chill in the fridge for at least 20 minutes before serving. Enjoy! Maple Syrup Unsweetened Almond Milk (optional) Store in an airtight container in the fridge for seven days or in the freezer for longer. Always serve chilled. One serving is equal to one ball. Use certified gluten-free oats. Use sunflower seed butter instead. Add vanilla extract. Use honey instead. For best results, these balls need a smaller oat-texture. If you substitute with rolled oats, pulse a few times in a food processor to chop them up into a quick oats texture. http://www.groundedhealth.ca One Pan Lemon Chicken - Adjusted Chicken Breast (skinless and boneless) 35 minutes Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Place the chicken breast, potatoes and brussels sprouts on the pan. Mini Potatoes (halved) In a small bowl, mix together the extra virgin olive oil, lemon juice, lemon zest, rosemary, sea salt and pepper. Mix well then drizzle over top of the chicken, potatoes and brussels sprouts. Brussels Sprouts (halved) Extra Virgin Olive Oil Lemon (juiced and zested) Rosemary (fresh, chopped) Bake for 25 to 30 minutes or until the chicken is cooked through. Divide onto plates and enjoy! Sea Salt & Black Pepper (to taste) Use another green veggie instead such as green beans, asparagus or broccoli. Use chicken legs or thighs instead and increase cooking time as needed. Add additional spices such as oregano, thyme or chili flakes. Use diced regular potatoes. http://www.groundedhealth.ca Burgers with Tomato Mayo & Roasted Cabbage Extra Lean Ground Beef 30 minutes Preheat the oven to 350ºF (177ºC) and line a baking sheet with foil. Sea Salt (divided) Napa Cabbage (chopped) Extra Virgin Olive Oil Tomato Paste In a mixing bowl, use your hands to combine the ground beef and half the salt. Divide and form into patties approximately 5 to 6 inches wide. Transfer to the baking sheet. Mayonnaise In a separate baking dish, combine the cabbage, olive oil and remaining salt. Add the beef patties and cabbage to the oven. Cook until the beef reaches an internal temperature of 160ºF (71ºC), about 20 minutes. Meanwhile, combine the tomato paste and mayonnaise in a small bowl. Mix well. Divide the burgers and cabbage onto plates. Top the burgers with tomato mayo and enjoy! Refrigerate in an airtight container for up to three days. Add breadcrumbs, egg, Dijon mustard, smoked paprika, basil, parsley or thyme to the beef mixture. Grill the beef patties over medium-high heat for about 6 minutes, flipping halfway. Slice your cabbage into wedges for easy grilling. Use bell peppers, zucchini, eggplant or mushrooms instead. Use vegan mayonnaise, guacamole or salsa instead. http://www.groundedhealth.ca Lemon Dill Baked Salmon - Extra Veggies Salmon Fillet 25 minutes Preheat the oven to 375ºF (191ºC). Ghee (melted) Garlic (cloves, minced) Fresh Dill (chopped) Line a baking sheet with aluminum foil and place the salmon in the middle. Lemon (zested and juiced) Sea Salt (or more to taste) Mixed Greens In a small jar, mix together the melted ghee, garlic, dill, lemon juice, lemon zest and sea salt. Pour it over the salmon. Fold up the edges of the foil so that the fish is sealed in a pouch. Bake for 15 to 20 minutes or until fish flakes with a fork. Remove the salmon from the oven and serve with mixed greens. Enjoy! Use parchment paper instead. Broil for 1 to 2 minutes after baking to make it crispy. Keep well in the fridge for 2 to 3 days. Use butter, avocado oil or coconut oil instead. http://www.groundedhealth.ca Ginger Chicken Stir Fry - Adjusted Tamari Garlic (cloves, minced) 30 minutes Mix together tamari, garlic and ginger in a jar. Put on a lid and shake well. Set aside. Ginger (peeled and grated) Coconut Oil Chicken Breast (medium, diced) Yellow Onion (diced) Celery (sliced) Add coconut oil to a large frying pan and place over medium heat. Add chicken and yellow onion. Saute for 8 to 10 minutes or until chicken is mostly cooked through. Add in celery, red pepper and broccoli. Saute for another 5 minutes. Pour in sauce from jar. Stir well to mix. Once everything is well combined, turn off the heat and stir in your kale. Continue to stir just until kale is wilted. Red Bell Pepper (diced) Broccoli (chopped into florets) Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy! Kale Leaves (chopped) Use mushrooms, snap peas, carrots or any other vegetables you have on hand. Brown rice, pasta or quinoa. Keeps well in the fridge up to 3 days. Use chickpeas or tofu instead of chicken. Use pre-sliced veggies from the bag. http://www.groundedhealth.ca Pesto Chicken with Brussels Sprouts - Adjusted Chicken Breast (boneless, skinless) 20 minutes Preheat the oven to 375ºF (191ºC). Line baking sheets with parchment paper. Pesto Tomato (large, sliced) Brussels Sprouts (trimmed, thinly sliced) Avocado Oil Cut each breast in half to make thin slices like cutlets. Transfer to a baking sheet and top each chicken cutlet with pesto and tomato. Place Brussels sprouts onto another baking sheet and toss with avocado oil. Bake the chicken and Brussels sprouts for 12 to 15 minutes or until cooked through and tender. Divide the chicken and Brussels sprouts onto plates. Enjoy! Refrigerate in an airtight container for up to three days. Use olive oil, coconut oil or sunflower seed oil instead. Use hummus instead. http://www.groundedhealth.ca Yogurt & Berries - Snack Plain Greek Yogurt Frozen Berries (thawed) 5 minutes Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you like the fruit on the bottom.) Enjoy! Use a dairy-free yogurt like coconut, almond or cashew. Use any type of fresh fruit instead.
