This week is Canadian Fertility Awareness week, which is something that hits close to home for myself and many other women. To bring more awareness and information sharing to fertility struggles, I have put together a guide on my Instagram highlighting relevant nutrients and a free sample meal plan that can assist with a females fertility journey.
I am 9 months pregnant so saving both money and time is super important right now! These recipes save money as they all use relatively low-cost ingredients, many that are frozen or shelf-stable. As well, all of these recipes (except the yogurt bowl) can be frozen which will be helpful postpartum for me and also time-saving for anyone else!
As usual, all of these recipes are fibre and protein-packed to help with lasting fullness!
Which are you trying first?
If you’re looking for a warm and easy-to-make breakfast, these pancake bowls are for you! Instead of making pancakes on the griddle/frying pan, waiting for them to cook on each side, etc, these pancake bowls are super easy for a quicker alternative! All you have to do is combine all of the ingredients in a bowl and pop them in the microwave – that’s all! A way to enjoy pancakes on a weekday when your time is likely more pressed in the morning.
All of these bowls contain 7-10 grams of fibre and 28-32 g of protein – perfect for a filling weekday breakfast!
Flavours include:
– Very Berry
– Carrot Cake
– Double Chocolate
– Cinnamon Biscoff
– Peanut Butter Banana
– Pumpkin Pie
You’ve seen these recipes on Instagram and TikTok recently. I’ve made a plant-based version of them – which even if you aren’t plant-based, you will still enjoy! I’ve still kept the protein high, but making them with plants add fibre, lowers saturated fat and lowers the cost of the recipes. Win-Win-Win!
Recipes include:
– 3 Ingredient High Protein Bagels
– Vegan Ground Beef and Cottage Cheese Bowls
– Crispy Rice Salad
– Baked Feta Pasta
Which one are you trying?
Wondering how to meet your fibre and protein needs? I make it easy with this Spring Plant-Based Meal Prep!
All of these recipes have around 20 g of protein and 5-10 g of fibre, helping you meet your daily protein and fibre needs. Most adults need around 25-38 g fibre/day. Protein needs are more individualized – and for most people it is NOT 1 g protein/1 lb of body weight – this is a significant overestimation of your protein needs. For most people, they need about 1-1.6 g/kg of body weight of protein – active folks may need a bit more. In general, a good target for protein at meals for most people is 20-40 g protein.
This meal prep helps with cost savings because the same perishable ingredients are used in multiple recipes and each of these recipes call for minimal amounts of ingredients – helping to save time and money.
Which recipe are you trying first?
My overnight oats have been so popular but some of you prefer warm oats, that’s where my baked oats come in! They can still be prepped ahead of time and all contain at least 20 grams of protein and 8-9 grams of fibre.
Tell me which one you’re trying first.
