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Athlete's Bundle

Athlete’s Bundle

MamaSezz is proud to collaborate with Dr. Jaimela Dulaney in the creation of this meal plan, specially designed to plant-power athletes to achieve their best results.
As MamaSezz... eat your veggies and then go break records (personal or world)!

 

This meal plan is packed with naturally occurring nutrients specifically chosen for athletes including:

  • Powerful inflammation-fighting antioxidants that reduce muscle and joint pain and prevent injuries.
  • Potassium which prevents muscle spasms and enhances muscle and nerve function.
  • Calcium which enhances your bodies ability to develop limber muscles and Iron which promotes oxygen distribution.
  • Digestible fiber which promotes a steady release of glucose to prevent energy spikes and crashes.
  • Plant-based protein - the purest muscle-building protein available.

 

So don’t let B.S. (bad stuff) in your diet slow you down. As MamaSezz ... eat your veggies (and beans) and then go break records (personal or world)!

Day

1

Breakfast
Antioxidant Smoothie and MamaSezz Veggie Sausage

Blend 1 cup of frozen blueberries, 1 cup of unsweetened non-dairy milk, 1 cup fresh spinach, half an avocado, 1  frozen banana, a teaspoon of chia seed, and a Tablespoon of hemp hearts. Warm MamaSezz Veggie Sausages on the stove top in cast iron pan browning on both sides or in the microwave.

 

Lunch
MamaSezz Turmeric Chickpea Scramble, Avocado, MamaSezz Cream of Broccoli Soup

Heat half of your MamaSezz Turmeric Chickpea Scramble in the microwave or on the stovetop. Top with half of sliced avocado. Consider optional garnishes of grated carrots, grated beets, fresh cilantro, or lime juice. Heat up a third of your MamaSezz Cream Of Broccoli Soup and enjoy on the side.

 

Dinner
MamaSezz Gardener’s Pie with Spinach and Hummus Salad

Heat one-third of your MamaSezz Gardener’s Pie. Enjoy with a large spinach salad topped with a scoop of hummus, Tablespoon of hemp hearts, and your favorite oil-free dressing.

 

Post Workout Snack
Peanut Butter Stuffed Dates

Pit and split open 4-8 dates and stuff with a spoonful of all natural peanut butter.

Day

2

Breakfast
MamaSezz Gram’s Granola and Fresh Fruit

Crumble one-third of your MamaSezz Gram’s Granola into a bowl and top with unsweetened non-dairy milk and a spoonful of hemp seeds. Enjoy with a side of fruit.

 

Lunch
MamaSezz Lazy Lasagna, Steamed Spinach, and Salad

Heat one-third of your MamaSezz Lazy Lasagna. Steam your spinach by heating it in a pan with a little water then straining. Or just let the warm noodles wilt fresh spinach. Enjoy with a large side salad with your favorite healthy toppings (fresh edamame, grated carrots, onion, grated beets, and anything else you love from the produce section) and oil-free dressing.

 

Dinner
MamaSezz Mama’s Burger with Mediterranean Stuffed Sweet Potato

Heat one of your MamaSezz Mama’s Burgers in the microwave, or on the stovetop in a cast iron pan until brown on both sides. Place on 100% whole grain bread or bun with your favorite fixings a(lettuce, tomato, red onion, dijon, pickles, grated carrots, grated beets are all good ideas). Enjoy with baked sweet potato stuffed with one-third of a can of chickpeas topped with Tahini Dressing (see recipe below).

 

Post Workout Snack
MamaSezz Beet Goo

One-third of your MamaSezz Beet Goo (eat it right outta the bag!)

Day

3

Breakfast
Green Smoothie and MamaSezz Black Bean Bowl

Blend together a frozen banana, a handful of raw spinach, a cup of non-dairy unsweetened milk, two Tablespoons natural peanut butter, and one Tablespoon of hemp seeds. Heat your MamaSezz Black Bean Bowl, top with half a sliced avocado on the side.

 

Lunch
MamaSezz Cream of Broccoli Soup and Quinoa Spinach Salad

Cook two cups of quinoa (makes about 5 cups). Set extra aside for another meal. Mix quinoa with a handful of spinach and top with your favorite no-oil salad dressing. Hot or cold is fine. Heat up one-third of your MamaSezz Cream of Broccoli Soup and enjoy on the side.

 

Dinner
MamaSezz Millie’s Chili Stuffed Baked Potato, Avocado, and Veggies

Heat up one-third of your MamaSezz Millie’s Chili and enjoy over a baked potato with ½ sliced avocado on top. Optional potato toppings are grated carrot, grated beets, minced cilantro, and fresh lime. Enjoy with your favorite steamed or roasted vegetables.

 

Post Workout Snack
Ants On A Log

Celery rib stuffed with all natural peanut butter, garnished with raisins.

Day

4

Breakfast
Antioxidant Smoothie and MamaSezz Veggie Sausage

Blend 1 cup of frozen blueberries, 1 cup of unsweetened non-dairy milk, 1 cup fresh spinach, half an avocado, 1  frozen banana, a teaspoon of chia seed, and a Tablespoon of hemp hearts. Warm MamaSezz Veggie Sausages on the stovetop in cast iron pan browning on both sides or in the microwave and serve on the top.

 

Lunch
MamaSezz Gardener’s Pie and Salad

Heat up one-third of your MamaSezz Gardener’s Pie and enjoy with a large salad topped with your favorite raw veggies, a scoop of hummus, a spoonful of hemp hearts, and your favorite oil-free dressing.

 

Dinner
MamaSezz Mama’s Burger and Quinoa Stuffed Sweet Potato

Heat one of your MamaSezz Mama’s Burger Burgers in a cast iron pan on the stove top, browning on both sides. Toast your favorite 100% whole wheat bread or bun with your favorite fixings (lettuce, tomato, red onion, dijon, grated carrots, grated beets, sprouts are great ideas). Baked a large sweet potato and stuff warmed cooked quinoa and tahini dressing (recipe below).

 

Post Workout Snack
Peanut Butter Stuffed Dates

Pit and split open 4-8 dates and stuff with a spoonful of all natural peanut butter.

Day

5

Breakfast
MamaSezz Gram’s Granola and Fruit

Crumble half of your MamaSezz Gram’s Granola into a bowl with unsweetened non-dairy milk and a spoonful of hemp seeds. Enjoy with fresh fruit.

 

Lunch
MamaSezz Lazy Lasagna, Steamed Spinach and Salad

Heat one-third of your MamaSezz Lazy Lasagna. Steam your spinach by heating it in a pan with a little water then straining. Or just let the warm noodles wilt fresh spinach. Enjoy with a large side salad with your favorite healthy toppings (fresh edamame, grated carrots, onion, grated beets, and anything else you love from the produce section) and oil-free dressing.

 

Dinner
MamaSezz Millie’s Chili on Quinoa With Sliced Avocado and Salad

Heat one-third of your MamaSezz Millie’s Chili and on a cup of cooked quinoa with half a sliced avocado and your favorite oil-free dressing. Enjoy with a side salad or steamed or roasted vegetables.

 

Post Workout Snack
MamaSezz Beet Goo

One-third of your MamaSezz Beet Goo (eat it right outta the bag!)

Day

6

Breakfast
Chocolate Peanut Butter Shake and MamaSezz Black Bean Bowl

Blend two frozen bananas, three Tablespoons of raw cacao powder, three Tablespoons of natural peanut butter, and one cup of unsweetened non-dairy milk. Heat half of your MamaSezz Black Bean Bowl and enjoy on the side.

 

Lunch
MamaSezz Mama’s Burger and MamaSezz Cream of Broccoli Soup

Heat one of your MamaSezz Mama’s Burgers in a cast iron pan on the stovetop, browning on both sides. Toast your favorite 100% whole wheat bread or bun with your favorite fixings (lettuce, tomato, red onion, dijon, grated carrots, grated beets, sprouts are great ideas). Heat one-third of your MamaSezz Cream of Broccoli Soup.

 

Dinner
MamaSezz Gardener’s Pie, Green Beans, and Quinoa

Heat up one-third of your MamaSezz Gardener’s Pie. Saute green beans (fresh or frozen) with a few spoonfuls of hemp hearts and granulated garlic powder and top with tahini dressing (recipe below).

 

Post Workout Snack
Carrot Sticks and Hummus

Day

7

Breakfast
MamaSezz Turmeric Chickpea Scramble, MamaSezz Veggie Sausage, and Avocado Bowl with Fruit

Heat half the MamaSezz Turmeric Chickpea Scramble. Warm two MamaSezz Veggie Sausages in a cast iron pan browning on both sides. Crumble the sausages on top of the scramble and top with the half a sliced avocado. Enjoy with fresh fruit.

 

Lunch
MamaSezz Lazy Lasagne and Millie’s Chili Bowl and Broccoli

Mix together and heat one-third of your MamaSezz Lazy Lasagna and one-third of your MamaSezz Millie’s Chili. Enjoy with a side of steamed broccoli spiced with granulated garlic powder or ground pepper.

 

Dinner
Loaded MamaSezz Mama’s Burger, MamaSezz Mashed Sweet Potato, and Salad

Heat one MamaSezz Mama’s Burger in cast iron pan on the stovetop, browning on both sides. Toast your favorite 100% whole wheat bread or bun with your favorite fixings (lettuce, tomato, red onion, dijon, grated carrots, grated beets, sprouts are great ideas).   Enjoy with baked sweet potato drizzled with tahini dressing and a side salad.

 

Post Workout Snack
MamaSezz Beet Goo

One-third of your MamaSezz Beet Goo, natural peanut butter on a slice of 100% whole wheat bread or a bun.

Grocery Shopping List

Produce:

  • Frozen berries
  • Fresh spinach (as much as you can eat)
  • Avocado (3)
  • Bananas, freeze (5)
  • Medjool dates
  • Sweet potatoes (3 small)
  • Celery
  • Green Beans (a few handfuls)
  • Fresh fruit for daily breakfasts and snacks
  • Cilantro, lime juice, spices or garnishes of your choosing for potatoes, salads, and bowls
  • Any veggies you like that you can roast or steam to round out your meals. Cook-in-the-bag and frozen veggies are great for those with busy lives!
  • Enough salad ingredients for a large daily salad with lunch or dinner (try different greens and fresh veggie toppings).
  • Oil-free salad dressing
  • Burger fixings (tomatoes, onions, sprouts, grated carrots, grated beets- be creative!)

 

Other:

  • Unsweetened non-dairy milk (6+ cups)
  • Chia seeds
  • Hemp hearts
  • Hummus (oil free)
  • Peanut butter (all natural, no sugar or oil added)
  • 100% whole wheat bread or buns
  • Chickpeas (1 can)
  • Quinoa
  • Raisins
  • Raw cacao powder
  • Granulated Garlic Powder
  • Ingredients for Tahini Dressing (see recipe below)

Recipes

Sesame Lemon Dressing
Servings: 3 Salads
Time: 5 minutes

 

Ingredients

2 Tablespoons white balsamic vinegar

2 Tablespoons water

½ lemon (zest and juice)

2 Tablespoon tahini

1 Tablespoon dijon

1 Tablespoon honey

2 cloves garlic

¼ cup fresh parsley

Salt and pepper to taste

 

Directions

Add all ingredients to a blender and blend until smooth.

Creamy Garlic Dressing
Serves: 4 salads
Prep time: 5 minutes

 

Ingredients

1 teaspoon tahini

1 clove garlic

1 lemon (zest and juice)

½ avocado

1 teaspoon of real maple syrup or agave

½ cup of water

Salt and pepper to taste

 

Directions

Add all ingredients to a blender and blend until smooth.

Green Goddess Dressing
Servings: 2 large salads
Prep Time: 5 minutes

 

Ingredients

1/4 cup water

3 Tablespoons tahini

2 Tablespoons apple cider vinegar

1 Tablespoon of real maple syrup agave

1 clove garlic

Pinch of salt

1/2 lemon (zest and juice)

1/2 cup fresh parsley

1/2 cup fresh arugula

 

Directions

Add all ingredients to a blender and blend until smooth.