10 FR E E R E PORT

BUSY MOM MEAL PLANday

Mom’s tend to put everyone’s wants and needs before their own. Dinner is usually made with the children’s preferences in mind or you get so busy that you end up grabbing take-out for the family and next think you know the pounds are packing on.

You have no idea where to start or even how to eat. Your stuck to think of healthy meals for the family, you don’t know how much you should be eating to feel good and lose weight.

Well don’t w!ry any longer Mama, I have you covered. This 10 Day Meal Plan is what all my Mom success clients have started with and it’s easy to follow, showing you exactly what to eat and how much to eat. It’s designed to kick-start your weight loss and get rid of the crappy food that is dragging you and your family down.

These are healthy meals and recipes you and your entire family can enjoy.

10 DAY BUSY MOM MEAL PLAN – 01

MENU 1

Meal 1 Overnight Oats

Snack Hummus and Veggies

Meal 2

4 oz Salmon or Chicken

3 oz Brown Rice

1-2 cups of Veggies of choice

Snack Super Shake

Meal 3

3-4 oz Steak or Halibut

4 oz Sweet Potato

Spinach Salad with veggies of choice and vinegar and olive oil dressing

Snack Choose a PM Snack

MENU 2

Meal 1 Blueberry Pancake

Snack 1 Apple

1 tbsp Almond Butter

Meal 2Egg McMuffin

Raw Veggies on the side

Snack

1 cup Cottage

10 grapes

12 Almonds

Meal 3

4 oz Chicken or Turkey Breast

3 oz Quinoa

1-3 cups Veggies of choice

Snack Choose a PM Snack

10 DAY BUSY MOM MEAL PLAN – 02

MENU 3

Meal 1 Hit The Spot Omelette

Snack Yogurt Pick-me up Parfait

Meal 2

3-4 oz sirloin steak

Mixed green salad with 2 tbsp feta cheese and veggies of choice (vinegar and olive oil dressing)

Snack Super Shake

Meal 3

4 oz shrimp or roasted chicken

3 oz brown rice or black beans

1-2 cups of veggies of choice

Snack Choose a PM Snack

CALENDAR

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10

Menu 1 Menu 2 Menu 3 Menu 1 Menu 2 Menu 3 Menu 1 Menu 2 Menu 3 Menu 4

10 DAY BUSY MOM MEAL PLAN – 03

RECIPES

OVERNIGHT RASPBERRY VANILLA OATS

INGREDIENTS:

60 g Quick Oats1 Scoop Vanilla Protein Powder New Zealand Whey Isolate Protein Powder2 tsp Stevia½ cup Plain Greek Yogurt (0-2% Fat)1 cup Raspberries¾ cup Unsweetened Almond or Cashew Milk1 tbsp Vanilla Extract

DIRECTIONS:

• In a small bowl, mix all of the ingredients together.• Divide between 2 small bowls, mugs or mason jars.• Cover and refrigerate overnight.• Enjoy cold or microwave for 30-60 seconds and enjoy warm.

MORNING SUPER SHAKE

INGREDIENTS:

1 Scoop Protein Powder (New Zealand Whey by www.interactivenutrition.com3 handfuls of spinach or any other leafy greens of choice½ Banana (medium)½ cup fresh or frozen berries1 tbsp chia seeds1.5 cups of water1-2 ice cubes

DIRECTIONS:

• Add all ingredients into a strong blender.• Blend for 10-15 seconds until smooth.

10 DAY BUSY MOM MEAL PLAN – 04

Calories - 248 Protein - 20.5g Carbs - 33g Fat - 5g

Calories - 274 Protein - 29.5g Carbs - 28g Fat - 5g

HIT THE SPOT OMELETTE

INGREDIENTS:

1 Whole Egg5 Egg Whites¼ cup Chopped peppers¼ cup Chopped Onion1 cup chopped spinachSea saltBlack pepper20 g full fat cheese of choice or Avocado

DIRECTIONS:

• Include all ingredients in a bowl (except cheese).• Whisk together• Heat ½ tbsp. coconut oil on medium heat.• Once oil has melted dap with a paper towel to soak up excess oil.• Pour egg mixture in pan and cook for 2-3 minutes each side.• Once flipped to last side add graded cheese on top until melted or avocado until heated.

YOGURT PICK ME UP PARFAIT

INGREDIENTS:

1 cup Greek Yogurt (Plain, 2% Fat)½ mixture of blueberries and strawberries (or use fruit of your choice)12 Almonds (of nut of choice)1 tsp cinnamon1-2 packets of stevia or 1-2 drops of liquid stevia

DIRECTIONS:

• Add yogurt, stevia and cinnamon to bowl.• Mix until combined.• Top with fruit and nuts

10 DAY BUSY MOM MEAL PLAN – 05

Calories - 237.8 Protein - 26.8g Carbs - 11.3g Fat - 8.9g

Calories - Protein - 20g Carbs - 19g Fat - 11g

EGG MCMUFFIN

INGREDIENTS:

1 Egg1 Whole Wheat English Muffin2 Slices of Extra lean ham/turkey1 tbsp Cream Cheese

DIRECTIONS:

• Prepare one egg (fried or boiled – I prefer boiled).• Toast a whole wheat English muffin.• Spread 1 tbsp cream cheese on top on slice of English muffin.• Top with 2 slices extra lean ham/turkey, sliced egg, and remaining bread.

VEGGIES AND HUMMUS

INGREDIENTS:

1 can organic chickpeas 3–5 tbsp fresh lemon juice 1½ tbsp tahini 2 cloves garlic, crushed 2 tbsp olive oil 2–3 cups vegetables of your choosing

DIRECTIONS:

• Drain chickpeas and add them to a blender or food processor • Combine remaining ingredients in the blender • Add ¼ cup of water or liquid from chickpea can • Blend for 3 to 5 minutes on low until thoroughly mixed smooth • Place ½ cup in a serving bowl (1 serving) • Cut your veggies up and Dip

10 DAY BUSY MOM MEAL PLAN – 06

Calories - 216 Protein - 23g Carbs - 27g Fat - 13g

SIMPLE SALAD DRESSING

INGREDIENTS:

8 tbsp olive oil 5 tbsp vinegar of choice (I favour red wine vinegar) pinch of sea salt and fresh ground black pepper

• make a batch and I suggest using 2-3 tbsp of dressing per serving

NIGHTTIME (PM) SNACK OPTIONS CHOOSE ONE OF THE FOLLOWING;

1. 2 handfuls of unbuttered popcorn with 11 cashews

2. 1 Apple with 1 tbsp Almond Butter or Natural Peanut Butter

3. 55 Garden Veggie Straws with ¼ cup Hummus

4. 1-3 cups of raw veggies of choice with ¼ cup Hummus

5. ½ cup sliced strawberries with 14 pecans

6. 1 Chocolate coated Banana – see lunch/dinner/dessert recipe guide

7. 1 cup plain yogurt (0-2%fat) with ½ cup fruit of choice

8. 1 egg + 3 egg whites scrambled with tomato and mushrooms

9. 1 Mozzarella string cheese and half an apple or a cup of veggies of choice

10. 1 scoop protein powder with ½ cup almond milk, half cup water, ½ cup berries and 1 tbsp chia seeds – Blend.

10 DAY BUSY MOM MEAL PLAN – 07

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