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April 2022 Week 1 Created by Everyday Nutrition, LLC

April 2022 Week 1 Everyday Nutrition, LLC Hello friend! It's our pleasure to curate nutritious, delicious, and balanced recipes for you! Our recipes are chosen to follow our balance method to support hormone balance through nutrient density and blood sugar/insulin management. Please refer to our tutorial video on how to utilize this meal plan. Snacks are recommended when you will have a 5+ hour gap between meals. Please refer to our "Balanced Resources" link for suggestions and product recommendations for snacks as well as options when eating out! Should you have any questions, don't hesitate to reach out to us at EverydayNutritionLLC@gmail.com Sincerely, Tracy Mann, MS, RD Owner, Everyday Nutrition, LLC Founder: PCOS Balance Method

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April 2022 Week 1 5 days

Dinner

Lunch

Breakfast

Mon

Tue

Wed

Thu

Fri

Blackberry Protein Overnight Oats 3 svg

French Toast Mug Cake

Southwest Chicken Meal Prep Bowls

Avocado Tuna Salad

One Pan Pork Chops with Potatoes & Green Beans

Pasta with Spinach & Turkey

Steak Fried Rice

Pesto Chicken Stuffed Sweet Potatoes

Everything Bagel Salmon & Veggies

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April 2022 Week 1 5 days

Mon Calories

Tue 1214

Fat

41g

Calories Fat

Wed 1162 41g

Calories Fat

Thu 1199 41g

Calories Fat

Fri 1025 27g

Calories Fat

1079 43g

Carbs

125g

Carbs

124g

Carbs

129g

Carbs

126g

Carbs

100g

Fiber

25g

Fiber

28g

Fiber

24g

Fiber

18g

Fiber

25g

Sugar

13g

Sugar

13g

Sugar

11g

Sugar

22g

Sugar

26g

Protein

91g

Protein

86g

Protein

82g

Protein

70g

Protein

81g

Cholesterol Sodium

205mg 1178mg

Cholesterol

168mg

Cholesterol

312mg

Cholesterol

309mg

Cholesterol

325mg

Sodium

933mg

Sodium

619mg

Sodium

1413mg

Sodium

2052mg

Vitamin A

2734IU

Vitamin A

4634IU

Vitamin A

5833IU

Vitamin A

20699IU

Vitamin A

10758IU

Vitamin C

117mg

Vitamin C

83mg

Vitamin C

78mg

Vitamin C

66mg

Vitamin C

128mg

Calcium

917mg

Calcium

511mg

Iron

10mg

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Iron

912mg 14mg

Calcium Iron

891mg 9mg

Calcium Iron

415mg 8mg

Iron

10mg

April 2022 Week 1 50 items

Fruits

Vegetables

Bread, Fish, Meat & Cheese

1 Apple

5 cups Baby Spinach

1 1/2 lbs Chicken Breast

1 Avocado

1/3 cup Basil Leaves

1 lb Extra Lean Ground Turkey

1 1/2 cups Blackberries

2 bunches Broccolini

1 1/2 lbs Pork Chop

1 tbsp Lemon Juice

1 stalk Celery

1 1/2 lbs Salmon Fillet

2 tbsps Lime Juice

2 tbsps Cilantro

1 lb Top Sirloin Steak

1 Garlic

4 slices Whole Grain Bread

Breakfast 1 tbsp Maple Syrup

4 cups Green Beans 1 Green Bell Pepper 3 cups Green Cabbage

Seeds, Nuts & Spices

8 cups Mini Potatoes

Condiments & Oils 1 1/3 tbsps Avocado Oil 3 1/3 tbsps Extra Virgin Olive Oil

4 Sweet Potato 1/4 cup Cashews

2 Tomato

Cold

3 tbsps Chia Seeds 1 1/8 tbsps Cinnamon

Boxed & Canned

1/2 tsp Cumin 3/4 tsp Everything Bagel Seasoning 1 tsp Italian Seasoning 1 1/2 tsps Oregano 1 1/3 tbsps Sea Salt 0 Sea Salt & Black Pepper

5 Egg 1 cup Brown Rice 8 ozs Chickpea Pasta 2/3 cup Jasmine Rice

Baking

2 cups Frozen Vegetable Mix

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3 cups Unsweetened Almond Milk 1 cup Unsweetened Coconut Yogurt

Other 1/3 cup Vanilla Protein Powder

1/4 cup Nutritional Yeast 1 1/2 cups Oats

Frozen

1/4 cup Oat Milk

1 can Tuna

1 tsp Smoked Paprika 1 tbsp Taco Seasoning

2 tbsps Butter

Blackberry Protein Overnight Oats 3 svg 6 ingredients · 8 hours · 3 servings

Directions

Ingredients

Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a bowl or container. Stir well to combine and refrigerate overnight.

3 cups Unsweetened Almond Milk

To serve, stir well and divide evenly into 3 dishes. Divide blackberries evenly and top the oats. Leftovers should be stored in the refrigerator for up to 2 days. Enjoy!

1 1/2 cups Oats (quick or rolled) 3 tbsps Chia Seeds 1/3 cup Vanilla Protein Powder

Notes

1 tbsp Cinnamon 1 1/2 cups Blackberries

Leftovers Refrigerate in an airtight container for up to four days. Nut-Free Use another milk or milk alternative instead. Additional Toppings Stir in additional almond milk or top with a dollop of greek yogurt. No Blackberries Use other fresh berries fruit instead. Protein Powder This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, note that results may vary.

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Nutrition

Amount per serving

Calories

322

Cholesterol

Fat

10g

Sodium

Carbs

43g

Vitamin A

661IU

Fiber

14g

Vitamin C

15mg

Sugar Protein

4g 19g

Calcium Iron

2mg 183mg

643mg 4mg

French Toast Mug Cake 5 ingredients · 10 minutes · 1 serving

Directions

Ingredients

In a mug whisk the egg and milk together. Stir in the cinnamon and maple syrup.

1 Egg

Add the bread to the mug and stir to combine with the egg mixture. If the bread isn’t saturated with the egg mixture add a splash more milk. Press the bread into an even layer in the bottom of the mug and let it rest for about five minutes so the bread can absorb the egg mixture.

2 tbsps Oat Milk

Microwave for two minutes or until the bread is firm to the touch and just moist on top. Let the mug cake cool slightly then transfer to a plate or a bowl. Enjoy!

2 slices Whole Grain Bread (cut into small pieces)

1/4 tsp Cinnamon 1 1/2 tsps Maple Syrup

Notes

Nutrition

Leftovers Best enjoyed immediately.

Calories

Gluten-Free Use gluten-free bread instead. No Oat Milk Use another non-dairy or dairy milk instead. More Flavor Add vanilla, nutmeg or a pinch of salt. Additional Toppings Maple syrup, butter, fresh berries, or chia jam. Cooking Time Cooking time may vary depending on microwave.

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Fat

Amount per serving 333 9g

Cholesterol

186mg

Sodium

400mg

Carbs

45g

Vitamin A

272IU

Fiber

Vitamin C

0mg

Sugar

12g

Calcium

Protein

18g

Iron

173mg 3mg

Southwest Chicken Meal Prep Bowls 10 ingredients · 50 minutes · 4 servings

Directions

Ingredients

Preheat the oven to 400ºF (204ºC).

1 cup Brown Rice

Cook the rice according to package directions. Let the rice cool slightly.

1 lb Chicken Breast

Meanwhile, place the chicken breast in a baking dish and season both sides with 1/2 of the oil and 2/3 of the taco seasoning. Bake for 25 to 30 minutes or until the chicken breast is cooked through. Let cool for 10 to 15 minutes then slice.

1 1/3 tbsps Avocado Oil (divided)

4. 5.

Meanwhile, in a small bowl combine the coconut yogurt, lime juice, cilantro, the remaining oil, and the remaining taco seasoning to make a dressing. Divide the rice, cabbage, peppers, tomato, and chicken between bowls. Serve with the yogurt dressing. Enjoy!

Notes Leftovers Refrigerate in an airtight container for up to three days. Serve cold or to reheat store the cabbage, veggies, and yogurt separately from the chicken and rice. More Flavor Add red pepper flakes, smoked paprika, or cayenne pepper to the taco seasoning. Season with salt if needed. Additional Toppings Lime wedges, cilantro, or chopped green onion. No Brown Rice Use quinoa or cauliflower rice instead. No Cabbage Use romaine lettuce or kale instead.

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1 tbsp Taco Seasoning (divided) 1 cup Unsweetened Coconut Yogurt 2 tbsps Lime Juice 2 tbsps Cilantro 3 cups Green Cabbage (thinly sliced) 1 Green Bell Pepper (medium, chopped) 2 Tomato (medium, chopped)

Nutrition

Amount per serving

Calories

415

Cholesterol

Fat

11g

Sodium

293mg

Carbs

48g

Vitamin A

1077IU

Fiber

Vitamin C

60mg

Sugar

Calcium

Protein

31g

Iron

82mg

176mg 2mg

Avocado Tuna Salad 6 ingredients · 10 minutes · 2 servings

Directions

Ingredients

In a medium-sized bowl, add the tuna. Add the avocado and mash well with a fork to combine.

1 can Tuna (drained)

Add the celery and apple to the tuna and season with salt. Add the lemon juice and stir to combine. Serve and enjoy!

1 Avocado (medium) 1 stalk Celery (chopped) 1 Apple (small, chopped)

Notes

1/2 tsp Sea Salt 1 tbsp Lemon Juice

Leftovers Refrigerate in an airtight container for up to three days. More Flavor Add additional spices and/or herbs to the salad. Additional Toppings Add chopped red onion or shallot. How to Serve Serve on large crispbreads, in a wrap or sandwich, or top salads with it.

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Nutrition

Amount per serving

Calories

284

Cholesterol

Fat

16g

Sodium

Carbs

22g

Vitamin A

333IU

Fiber

Vitamin C

18mg 40mg

Sugar

11g

Calcium

Protein

18g

Iron

30mg 818mg

2mg

One Pan Pork Chops with Potatoes & Green Beans 8 ingredients · 25 minutes · 4 servings

Directions

Ingredients

Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment paper.

4 cups Mini Potatoes (quartered)

Place the potatoes and green beans on the baking sheet. Drizzle with the olive oil and season with two-thirds of the oregano and half of the salt. Toss well to coat. Bake for 15 minutes.

4 cups Green Beans (trimmed and halved)

3. 4.

Meanwhile, season the pork chops on both sides with the smoked paprika, cumin, remaining oregano, and salt. Remove the pan from the oven and stir the vegetables. Add the pork chops to the center of the pan. Place the sheet back in the oven and bake for 10 minutes or until the pork chops are cooked through. Remove the baking sheet from the oven. Divide the pork chops, green beans, and potatoes between plates. Enjoy!

1 tbsp Extra Virgin Olive Oil 1 1/2 tsps Oregano (divided) 1 tsp Sea Salt (divided) 1 1/2 lbs Pork Chop (bone-in, 1/2-inch thick) 1 tsp Smoked Paprika 1/2 tsp Cumin

Nutrition

Amount per serving

Notes Leftovers Refrigerate in an airtight container for up to three days. More Flavor Add garlic powder, onion powder, ground coriander or chili powder to the pork chop seasoning. No Green Beans Use broccoli or sliced carrots instead. Cooking Time Thicker pork chops may require additional cooking time.

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Calories

477

Cholesterol

121mg

Fat

20g

Sodium

702mg

Carbs

34g

Vitamin A

996IU

Fiber

Vitamin C

42mg

Sugar

Calcium

98mg

Protein

41g

Iron

4mg

Pasta with Spinach & Turkey 6 ingredients · 20 minutes · 4 servings

Directions

Ingredients

Cook the pasta according to the directions on the box.

8 ozs Chickpea Pasta

Meanwhile, in a large skillet, heat half of the oil over medium heat. Add the turkey to the pan, breaking it up with a wooden spoon as it cooks. Once it is cooked through and no longer pink, add Italian seasoning and salt. Add the spinach and stir until wilted.

2 tbsps Extra Virgin Olive Oil (divided)

3. 4.

Add the cooked pasta to the skillet with the turkey and spinach along with the remaining olive oil and stir to combine. Season with additional salt or add more oil if needed. Divide into bowls and enjoy!

1 lb Extra Lean Ground Turkey 1 tsp Italian Seasoning 1/2 tsp Sea Salt 4 cups Baby Spinach (packed)

Notes

Nutrition

Leftovers Refrigerate in an airtight container for up to three days. Enjoy cold or reheat on the stovetop with additional olive oil.

Calories

425

Cholesterol

Fat

20g

Sodium

457mg

Carbs

33g

Vitamin A

2896IU

Fiber

Vitamin C

8mg

Calcium

Serving Size One serving is approximately 2 cups. More Flavor Add garlic, red pepper flakes or fresh herbs. No Chickpea Pasta Use whole grain or gluten-free pasta noodles instead. Short cut noodles work best for this recipe. No Turkey Use ground chicken, pork, beef or cooked lentils instead.

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Sugar Protein

Amount per serving

36g

Iron

84mg

93mg 8mg

Steak Fried Rice 5 ingredients · 25 minutes · 4 servings

Directions

Ingredients

Cook the rice according to the package instructions and set aside.

2/3 cup Jasmine Rice (dry, uncooked)

Heat a large nonstick pan over medium-high heat. Add the cubed steak and season with salt and pepper. Cook to your desired doneness, then transfer to a bowl.

1 lb Top Sirloin Steak (cubed)

Add the eggs to the same pan and stir to scramble as it cooks, about two to three minutes.

Push the eggs to the side of the pan, and add the frozen vegetables. Season with salt and pepper and cook until warmed through, about three minutes.

Add the rice and cooked steak. Stir until well combined and season with additional salt and pepper if needed. Divide into bowls and enjoy!

Notes Leftovers Refrigerate in an airtight container for up to three days. Serving Size One serving is approximately 1 1/2 cup. More Flavor Add soy sauce, tamari, coconut aminos, or sesame oil. Add sautéed garlic and onions. Additional Toppings Top with sliced green onions and cilantro.

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Sea Salt & Black Pepper (to taste) 3 Egg (large, whisked) 2 cups Frozen Vegetable Mix

Nutrition

Amount per serving

Calories

462

Cholesterol

228mg

Fat

20g

Sodium

143mg

Carbs

38g

Vitamin A

4095IU

Fiber

Vitamin C

3mg

Sugar

Calcium

Protein

32g

Iron

72mg 3mg

Pesto Chicken Stuffed Sweet Potatoes 9 ingredients · 1 hour · 4 servings

Directions

Ingredients

Boil enough water to cover the cashews. Pour the water over the cashews and allow them to soak while you prepare the potatoes.

1/4 cup Cashews

Preheat the oven to 400ºF (204ºC). Place the sweet potatoes and chicken on a baking sheet. Cook for 40 to 45 minutes, or until cooked through.

While the potatoes and chicken cook, make your pesto. Drain the cashews and place them into a blender or food processor along with the spinach, basil, garlic, olive oil, sea salt and nutritional yeast. Blend until smooth.

Once the chicken and sweet potatoes are cooked through, remove from the oven and place the chicken into a small bowl. With two forks, shred the chicken until completely pulled. Add the pesto to the chicken and mix together until evenly combined. Stuff each sweet potato with the shredded chicken. Enjoy!

4 Sweet Potato (small) 8 ozs Chicken Breast 1 cup Baby Spinach 1/3 cup Basil Leaves 1 Garlic (clove, minced) 1 tsp Extra Virgin Olive Oil 1 tsp Sea Salt 1/4 cup Nutritional Yeast

Notes

Nutrition

Leftovers Refrigerate in an airtight container for up to four days.

Calories

Serving Size One serving equals one stuffed sweet potato.

Fat

277 7g

Cholesterol Sodium

41mg 720mg

Carbs

33g

Vitamin A

19350IU

Fiber

Vitamin C

6mg

Sugar

Calcium

Protein

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Amount per serving

21g

Iron

66mg 3mg

Everything Bagel Salmon & Veggies 6 ingredients · 30 minutes · 4 servings

Directions

Ingredients

Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.

4 cups Mini Potatoes (halved)

In a large bowl, combine the potatoes with half the melted butter and half the salt and mix well. Transfer to the baking sheet and bake for 10 minutes.

2 tbsps Butter (melted, divided)

Meanwhile, drizzle the remaining melted butter and salt amongst the salmon and the broccolini. Coat the salmon with the everything bagel seasoning.

Transfer the broccolini and salmon to the baking sheet with the potatoes and place in the oven for 13 to 16 minutes, until the salmon is cooked through. Divide between plates and enjoy!

Notes Leftovers Refrigerate in an airtight container for up to three days. No Salmon Use another fish, like trout, instead. More Flavor Serve with lemon wedges. No Broccolini Use broccoli instead.

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1 tsp Sea Salt (dvided) 1 1/2 lbs Salmon Fillet 2 bunches Broccolini (trimmed) 3/4 tsp Everything Bagel Seasoning

Nutrition

Amount per serving

Calories

462

Cholesterol

109mg

Fat

18g

Sodium

834mg

Carbs

33g

Vitamin A

10153IU

Fiber

Vitamin C

110mg

Calcium

298mg

Sugar Protein

45g

Iron

5mg