The Pumpkin Plan

September 2, 2016

 Getting excited for Fall-time, I'm making a pumpkin-based meal prep this week. Somewhat accidental, I was attempting to get a better carb-protein-fat ratio than last week's prep, and pumpkin has a lot of fiber, so it adds a good taste with less sugar. Excited about this meal prep, having thought of it a few days ago, I went grocery shopping after work for the ingredients. Hungry, I ate a small snack before, but it was not enough! I don't know if it was hunger or the fact I went to Wal-Mart (which I try to avoid) and still couldn't find canned pumpkin! Publix usually has it, but they were out today too! Determined, I checked the baby food isle before leaving in disappointment. Gerber has a "New" Pumpkin Baby Food, thank goodness! It has added water unlike the canned pumpkin, but nothing else, so it will do for now. 

 

This meal prep is planned in attempt to fulfill my dietary needs for an active lifestyle and ward off the irritability/confusion/frustration spells of not eating enough of the right stuff. So of course, it should be adjusted per individual depending on size and physical activity. A good reference for guidance is:  https://www.asep.org/asep/asep/balancedPerspective.pdf

 

Pumpkin Prep:

Breakfast:

- 1/2 cup oatmeal

- 1/2 cup plain nonfat Greek yogurt

- 1/4 cup 100% canned pumpkin

- 1 Banana (mashed)

- Pumpkin pie spice 

- cinnamon

I cook the oatmeal with pumpkin, half banana and pumpkin pie spice, then add cold yogurt mixed with the other half of the banana and cinnamon on top. It kind of gives i that cake with icing appeal. 

- 4 oz Juice with 1 Tablespoon Apple Cider Vinegar (with the Mother),  Stevia and Soda/Sparkling Water

- Black Coffee

 

Snack: Pumpkin Cookies

- 1/2 cup oatmeal

- 2 egg whites

- 1 T Cocoa

- 1/4 tsp Baking Soda

- 1/2 cup 100% canned pumpkin

- 1/2 banana

- cinnamon/pumpkin pie spice

Mix then bake as cookies. 

 

Lunch: chicken salad

- 1 cup spinach

- 6.8 oz chicken

- hot sauce, mustard and stevia

Pumpkin Cookies (same recipe as snack's)

 

Dinner:

- 1/2 can tuna

- 1 egg

- 1 cup mixed veggies

- hot sauce, mustard and stevia

- apple

 

Snack 3: Pumpkin Ice Cream

- 2 cups Unsweetened Almond Milk

- 1/2 cup plain nonfat Greek yogurt

- 1/4 tsp salt

- 1/2 cup 100% canned pumpkin

- 1 banana

- Stevia and pumpkin pie spice, to taste

Mix then make in ice cream or freeze then half-thaw. 

 

Totals: 2,040 Calories, 299g Carbs, 48g Fiber, 36g Fat, 130g Protein

 

 

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