I figured that growing my husband a baby was a pretty generous gift in itself, but to make things extra special this year, I included all of his favourite recipes in this weeks meal prep. As usual, all of these recipes are high in protein and fibre, easy to make with minimal ingredients – and delicious! Which one are you trying?
Are you looking for healthier but still delicious options for the upcoming big game this weekend? I have six for you!
All of these dips are packed with goodness, including a punch of fibre and protein, along with veggies and other nutritious ingredients. You and your guests will be pleasantly surprised when you taste them!
Which one are you trying?
Pizza Dip
Buffalo Dip
Edamame-Kale
Guacamole Bean
Spinach Dip
Beet Hummus
Don’t skip this meal prep if you’ve already had a cold this season/are looking for an immune boost.
Grab the meal prep recipes here:
One key addition I’ve been adding into my routine recently are the Sambucol black elderberry immunity cold & flu relief gummies. They are delicious, immune support for the entire family. They can be taken daily or when sick to fight the symptoms of colds and flu. They’re made with premium elderberries plus vitamin c and zinc for increased illness prevention and protection. Check out the rest of the Sambucol product line for a product that suits your needs. #AD
Below are the highlights of what makes this meal prep beneficial for immune health:
Elderberry: Black elderberries are very high in vitamin C and are the most concentrated source of the powerful antioxidant, anthocyanin. Research has shown that anthocyanins boost the production of cytokine proteins in your body, which strengthens your body’s immunity and ability to fight viruses. Elderberry is found in the Sambucol gummies.
Vitamin A: Vitamin A plays a key role in our immune system and maintaining the health of our mucosal surfaces. Carrots, broccoli and leafy greens are all ingredients featured in this meal prep that are rich in vitamin A.
Vitamin C: Vitamin C is an antioxidant that plays a big role in our immune systems and can help fight cold symptoms. Each of these recipes are a significant source of vitamin C. Peppers, tomatoes, oranges, marinara sauce and pineapple are all vitamin c champions found in these recipes!
Turmeric: a rich yellow spice that has natural anti-inflammatory properties and may reduce susceptibility to colds, coughs and congestion. Turmeric is added to the smoothie cubes.
Fibre: Soluble fibre, found in oranges, oats and beans can reduce inflammation and speed up recovery from bacterial infections.
As another human develops in us, there are certain nutrients that we require a lot more
of to support the growing fetus. Save this post as a guide for those key nutrients, along
with supplementation recommendations. I’m working with Megafood to showcase how
their supplements have supported my pregnancy thus far #AD
I’ve also put together a free 3 day meal plan that are rich in those nutrients. For the
meal plan:
Iron- we need 27 mg of iron/day during pregnancy. Iron helps the body produce red
blood cells, which carry oxygen to the fetus and placenta. During pregnancy, the bodys
blood volume increases, which means more iron is needed to make blood. Iron also
helps support the development of the fetus’s brain and other organs.
In order to meet iron requirements each day, I have been supplementing with Megafood
Baby & Me 2, which provides 18 mg of iron for two tablets. I also plan to add in
Megafood Blood Builder if my iron needs drop in the third trimester, which adds an extra
26 mg of iron.
To meet iron needs through food, focus on tofu (4 oz), tempeh (4 oz), lentils (3/4 cup),
spinach (1/2 cup cooked), black beans (3/4 cup) and pumpkin seeds (1/4 cup).
Folate – folate is a b vitamin that helps with cell division, formation of red blood cells
and the development of the fetus’s brain, spine and skull. We need 600 mcg of folate a
day during pregnancy.
It’s important that folate is present in its active form for best absorption (aka not folic
acid). Look for a prenatal that contains folate in a highly bioavailable form (5-
methyltetrahydrofolate (5-MTHF) so your body has to do less work converting it into a
usable form. In Megafood Baby & Me 2, folate is found in the 5-MTHF form.
To meet folate needs through foods, focus on edamame (1/2 cup), spinach (1/2 cup
cooked), asparagus (6 spears), beans (3/4 cup), oats (1/2 cup dry).
Choline – Choline is an essential nutrient that plays a critical role in fetal development
and brain function. It helps to reduce the risk of neutral tube defects. We need 450-55
mg of choline/day during pregnancy.
Choline is a bit harder to get through food, but you can focus on beans (3/4 cup),
soybeans (3/4 cup), potatoes (1 large), quinoa (1 cup cooked). Megafood Baby & Me 2
has 300 mg of choline.
Calcium – Calcium needs increasing during pregnancy to help support the baby building
strong bones and teeth and also supports a healthy circulatory, muscular and nervous
system. If the mother doesn’t get enough calcium, her body will take it from her bones,
which can lead to osteoporosis. We need 1300 mg of calcium/day during pregnancy.
Calcium-rich foods to include in your diet are: soy milk (1 cup), tofu (1 cup), tempeh (1
cup), chia seeds (1/4 cup), edamame (1 cup) or white beans (1 cup)
Thinking about going plant-based? Or maybe you’re simply wanting to eat more plants? Here’s a tip – centre your meals around one or two of these plant-based protein champions.
All of the protein options in this post are great ways to get started with a plant-based meal. One protein serving is between 15-20 grams of protein.
Below is an example of 3-day meal plan highlighting how you can use these plant-based protein champions in a day of eating. Which are you trying first?
Slash your usual grocery list in half with this minimal ingredient high protein meal prep full of comfort foods!
