A Meal Plan for Busy Parents

Healthy Gut, Healthy Brain, Happy You!

- for on the go parents 

- healthy and easy recipes that are not time-consuming

- meals that the whole family will enjoy


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Monday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Banana, Peanut Butter and Chia Seeds
5 min
Banana, Peanut Butter and Chia Seeds

Greek yogurt, plain, 2% M.F.

0.50 cup

Greek yogurt, plain, 1% M.F.

0 cup

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Super Simple Lentil Salad
10 min
Super Simple Lentil Salad

Skipjack tuna, canned, in water

0.50 can drained

Apple

1 medium

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Carrot Avocado Rice Bowl
15 min
Carrot Avocado Rice Bowl

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No-Bake Energy Balls
15 min
No-Bake Energy Balls

Partly skimmed milk, 1% M.F.

1 cup

Tuesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Almond Butter & Jelly Green Smoothie
5 min
Almond Butter & Jelly Green Smoothie

Whey protein powder, isolate, unflavoured

1 scoop

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Super Simple Lentil Salad
10 min
Super Simple Lentil Salad (leftovers)

Skipjack tuna, canned, in water

0.50 can drained

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Carrot Avocado Rice Bowl
15 min
Carrot Avocado Rice Bowl (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Veggies and Hummus
5 min
Veggies and Hummus

Whole-wheat cracker

5 cracker(s)

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Almond Butter & Jelly Green Smoothie
5 min
Almond Butter & Jelly Green Smoothie (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Fresh Chickpea Salad
8 min
Fresh Chickpea Salad

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Chicken, Vegetable & Rosemary Stew
30 min
Chunky Chicken, Vegetable & Rosemary Stew

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No-Bake Energy Balls
15 min
No-Bake Energy Balls (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Veggies and Hummus
5 min
Veggies and Hummus (leftovers)

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Curried Tofu Scramble
15 min
Curried Tofu Scramble

Whole wheat tortilla

1 large tortilla(s)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Super Simple Lentil Salad
10 min
Super Simple Lentil Salad (leftovers)

Goat cheese, semi-soft

30 ml crumbled

Apple

1 medium

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Avocado Chickpea Lettuce Wraps
15 min
Avocado Chickpea Lettuce Wraps

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No-Bake Energy Balls
15 min
No-Bake Energy Balls (leftovers)

Partly skimmed milk, 1% M.F.

1 cup

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Apple Cinnamon Protein Overnight Oats
10 min
Apple Cinnamon Protein Overnight Oats

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Fresh Chickpea Salad
8 min
Fresh Chickpea Salad (leftovers)

Goat cheese, semi-soft

30 ml crumbled

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Chicken, Vegetable & Rosemary Stew
30 min
Chunky Chicken, Vegetable & Rosemary Stew (leftovers)

Whole-wheat cracker

5 cracker(s)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Veggies and Hummus
5 min
Veggies and Hummus (leftovers)

Apple

1 medium

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Curried Tofu Scramble
15 min
Curried Tofu Scramble (leftovers)

Navel orange

1 medium

Whole wheat tortilla

1 large tortilla(s)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cobb Salad in a Jar
5 min
Cobb Salad in a Jar

Apple

1 medium

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Avocado Chickpea Lettuce Wraps
15 min
Avocado Chickpea Lettuce Wraps (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No-Bake Energy Balls
15 min
No-Bake Energy Balls (leftovers)

Partly skimmed milk, 1% M.F.

1 cup

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Apple Cinnamon Protein Overnight Oats
10 min
Apple Cinnamon Protein Overnight Oats (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cobb Salad in a Jar
5 min
Cobb Salad in a Jar (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Quick Kale & Broccoli Bowl
8 min
Quick Kale & Broccoli Bowl
The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Chicken Dijon
15 min
Grilled Chicken Dijon

Brown rice, long-grain, cooked

1 cup

Snack

Red grape

1 cup


Jenna at Spark Wellness
Jenna at Spark Wellness
Certified Holistic Nutrition Coach

I help burnt-out moms feel better by teaching them that the food in our guts fuels our brain. Care for your body & mind to feel happier & have more energy.


http://www.sparkwellness.ca
Contact:



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