Maman Marine

Marine from the blog Maman Marine

A few weeks ago, my dear friend Marine from the blog Maman Marine told me she had difficulties eating healthy after having her baby Charles. I jumped on the occasion and created a personalized meal plan to make it all easier for her!

Here is a 2-day extract from her mealplan. You’ll soon realise all the recipes are really tasty, some are indulgent, with no restrictions, and packed with nutrients.

Please note that the meal plan I gave her was tailored to my friend’s needs. If you’d like to have your own, personalized meal plan, get in touch with me! I’ll be happy to get to know you and create recipes to reach your goals.

To begin, here are a few basic key tips:

DO’S DONT’S
Drink 1 to 2 litres of water each day Alcool, fizzy drinks, sugary juices…
Eat 3 meals a day Sweets, snack bars, industrial chocolate, breakfast cereals
Try to cook meals from scratch and meal prep to always have a home cooked meal on hand Skip meals
Chew your food really well to facilitate the work for your digestive system Snacking between meals
Take your time to eat! Ready-made/processed meals
Try to buy organic groceries as much as you can Being reasonable with your food intake and try not to eat too much
Eat 1 Brazil nut a day to have your daily selenium intake

 

And now here are a few simple, delicious recipes!

Day 1:

  • Breakfast: Homemade granola + coconut yogurt
  • Lunch: Guacamole + crackers
  • Diner: Quinoa & beetroot salad + egg

Day 2:

  • Breakfast: Smoothie bowl
  • Lunch: Parsley salad
  • Diner: Roasted vegetables

 

HOMEMADE GRANOLA

Homemade granola

Beforehand:

  • Preheat your oven to 180°C

Ingredients:

  • 3 cups of oats
  • 1 cup of almonds and/or any kind of nut you fancy
  • 3 tbsp of coconut oil
  • 1 tsp of cinnamon
  • 1 tbsp of cacao
  • 2 tbsp of maple syrup

Instructions:

  • In a pan on a low heat, put all the ingredients expert the oats and nuts
  • While everything is melting iin the pan, take a baking tray with baking paper on it, and pour the oats and nuts
  • Then add the ingredients from the pan. Mix really well, making sure everything is well coated
  • Bake for 15 minutes
  • Briefly take the tray out in order to give the mix a good stir
  • Put it back in the oven for another 15 minutes
  • Eat your granola as it is, with coconut yogurt or with plant based milk (or any type of yogurt/milk you like)

Time-saving tip: granola can be kept several weeks in a glass jar. You can double or triple the portions to have loads of granola on hand!

GUACAMOLE

Guacamole

Ingredients (1 person):

  • 1 big, ripe avodao
  • 1 drizzle of olive oil
  • optional: a few tomatoes
  • optional: a few coriander leaves
  • optional: 1/4 to 1/2 chopped onion
  • the juice of 1 lemon
  • salt & pepper

Instructions:

  • In a bowl, mash the avocado with a fork
  • Add in all the ingredients and mix well
  • Taste and adjust the dressing to your taste
  • Serve on toasts or on crackers

If you are hungry, you can cook a portion of quinoa to eat with the guac.

QUINOA & BEETROOT SALAD + EGG

Beetroot quinoa salad

Ingredients (1 person):

  • 1 portion of quinoa
  • 1 small beetroot
  • 1 tbsp of chia seeds
  • As many pumpkin seeds as you fancy
  • 1 egg

Instructions:

  • Cook the quinoa
  • Meanwhile, grate the beetroot
  • Then, on a frying pan on a high heat, pour the pumpkin seeds. Mix often and wait for the seeds to pop (as pop corn would). Keep mixing so that they don’t burn.
  • When the quinoa is ready, mix in the grated beetroot, the chia and roasted pumpkin seeds.
  • Cook a soft-boiled egg (5 minuend in boiling water) and serve it on top of the salad

 

SMOOTHIE BOWL

Smoothie bowl

Beforehand:

  • At least 8 hours before making the recipe, peal a banana, chop it and put it in the freezer. As I do this recipe all the time, I always have a good reserve of frozen chopped bananas in the freezer ready for me.

Ingredients:

  • 1 frozen banana
  • 2 handfuls of frozen berries
  • Your toppings of choice. Suggestions : chia sees, pumpkin seeds, sesame seeds, sunflower seeds, coconut shreds/chips, granola, fresh fruit…

Instructions:

  • In a food processor, mix the banana & the berries
  • Pour in a bowl
  • Make it all fancy with your toppings!

 

PARSLEY SALAD

Parsley Salad

Ingredients:

  • 1 bunch of fresh parsley
  • half a feta cheese block
  • 1 portion of quinoa
  • the juice of 1 lemon
  • 1 tsp of cumin
  • 1 tbsp of turmeric
  • 1 tsp of dried herbs
  • olive oil (5 to 10 tbsp depending on how much parsley you have – the salad should not be dry)
  • salt & pepper

Instructions:

  • Cook your quinoa
  • Meanwhile, thinly chop the parsley with the stems (they are as delicious as the leaves!)
  • Chop the feta cheese
  • Put the parsley and feta cheese in a big serving bowl
  • Add in the lemon juice, cumin, turmeric, dried herbs, salt, pepper and olive oil
  • When the quinoa is ready, add it to the mix (I love when it is hot, as it melts the feta cheese)

Time-saving tip: double the proportions to have lunch ready for the day after!

ROASTED VEGGIES

Roasted veggies

Beforehand:

  • Preheat the oven to 180°C

Ingredients:

  • Any vegetable you like. I particularly love roasted cauliflower, brocccoli, sweet potatoes, carrots…
  • olive oil
  • salt & pepper
  • optional: dried herbs, cumin, turmeric, paprika…
  • optional : garlic cloves

Instructions:

  • Chop your veggies and put them on a baking tray
  • Pour a generous amount of olive oil
  • Add the salt, pepper, dried herbs, and thinly chopped garlic cloves
  • Mix everything really well, so that every single veg is well-coated with the dressing mix
  • Put in the oven for 20 to 45 minutes (depending on how thick your vegetables are). Keep an eye on them so that they don’t burn.

 

If you’d like to have your own, personalized meal plan, get in touch with me! I’ll be happy to get to know you and create recipes to reach your goals.