TTC, Pregnancy & Postpartum Meal Plan
Ingredients
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
Directions
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
Ingredients
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
2% Plain Greek Yogurt with Frozen Berries
Ingredients
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Turkey Melts on Peppers with Carrots and Guac
Ingredients
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/
Note 1: As with all my meal plans, this one is also a 1200 calorie base per day. Of course increase calories to meet your needs.
Note 2: There is deli turkey in this meal plan, but it is heated (to kill any potential bacteria). Of course talk to your doctor to determine if this is safe for you, especially while pregnant.
breakfast
lunch
snack
dinner
monday
Ingredients
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
Directions
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
Ingredients
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
tuesday
Ingredients
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
Directions
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
Ingredients
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
wednesday
Ingredients
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
Directions
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
Ingredients
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
thursday
2% Plain Greek Yogurt with Frozen Berries
Ingredients
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Turkey Melts on Peppers with Carrots and Guac
Ingredients
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
friday
2% Plain Greek Yogurt with Frozen Berries
Ingredients
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Turkey Melts on Peppers with Carrots and Guac
Ingredients
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
saturday
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/
sunday
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/