Meal Plan - PCOS

Transcription

Hormone Balancing Meal Plan VeganWeek yBreakfastCleanse Shakeor breakfastoption - seeCleanse WeekRecipesCleanse Shakeor breakfastoption - seeCleanse WeekRecipesCleanse Shakeor breakfastoption - seeCleanse WeekRecipesCleanse Shake orbreakfast option- see CleanseWeek RecipesCleanse Shakeor breakfastoption - seeCleanse WeekRecipesCleanse Shakeor breakfastoption - seeCleanse WeekRecipesCleanse Shakeor breakfastoption - seeCleanse WeekRecipesLunchCreamedQuinoaVegetable Soup TabouliSweet PotatoChickpeaBuddha BowlCreamedVegetable SoupItalian Mixed CannelliniVegetable Soup Bean SaladBrown RiceSteamedPilaf w/AsparagusButternutSquash andBrussel sproutsDinnerSweet PotatoChickpeaBuddha BowlSteamedVeggie SaladSteamedAsparagusQuick SpinachSauteBrown RicePilaf w/ButternutSquash andBrussel sproutsQuinoa PaellaBrown Rice PilafItalian Mixedw/ ButternutBrown RiceVegetableSquash andPilaf w/SoupBrussel sprouts ButternutSquash andBrussel sproutsCannelliniBean SaladQuinoa TabouliItalian MixedVegetableSoupBaked LemonGarlic BroccoliniQuinoa PaellaCopyright 2017 Insulite Health, Inc. www.pcos.comVeggieChickpeaCurryVeggieChickpeaCurry

Hormone Balancing Shopping List VeganCleanse Week 2Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer’smarket).Produce 5 large carrots1 russet potatocelery2 leeks3 zucchini1 butternut squash - small1 bunch baby spinach1 lb. butternut squash peeled and cubed10 oz. shaved brussel sproutsfresh rosemary1 yellow onion¼ lb. green beansparsleyred onion2 large sweet potatoes2 bundles broccolini1 bunch kale4 lemons1 broccoli2 bunches asparagus1 green oniongarlic1 red bell pepper1 yellow bell pepper1 cucumberfresh mint sweet paprikabay leavesoreganobasilmarjoramcuminchili powderturmericquinoabrown rice1 carton vegetable brothtomato paste - organiccannellini beanschickpeastahinislivered almondspistachios (opt)1 can diced tomatoes - organicShake Items almond or coconut milk fresh Ginger frozen (or fresh) Berries - Cherries,Peaches organic ground lax seedPantry Items peppersea saltolive oilcoconut oilItalian herbs1Copyright 2017 Insulite Health, Inc. www.pcos.com

Hormone Balancing Recipes VeganCleanse Week 2“There is no one right diet for everyone everyday. Listen to your body: some days thismight be a grain-free diet full of cooked vegetables, broths, and healthy protein andother days it might be raw light salads, green smoothies and brown rice bowls. Withincreasing awareness, you’ll discover the foods that will nourish you each day.”Cleanse Shake RecipeThis shake is quick and easy to make and digest and can be quite delicious! It provides theessential healthy protein, fats and carbohydrates to make a complete meal. This shake alsocontains speci c nutrients to support detoxi cation, ber in the form of ground lax seeds forimproved elimination, and omega 3 fats for anti-in lammatory support. This meal will help toeven out your blood sugar and will get you o f to a great start to your day. During the wintermonths it is important not to make it too cold. Too much cold can be very disturbing fordigestion. If you are using frozen fruit, pour some hot water over it in the blender to warm itup. 2 Scoops Vegan Vanilla Protein Powder (or 1 scoop PowerPaleo https://www.pcos.com/protein-powder/) 2 tbls. Organic Ground Flax Seeds (or 1 tbls lax seed 1 tbls ground psyllium seed husk) 12 ounces Coconut Milk (unsweetened)/Almond Milk, unsweetened/Water 1 2-1 cup frozen or fresh berries, cherries or peaches (or combination) small piece fresh ginger (optional)Make it green! Add kale, cucumber (during warmer months), zucchini, avocado, sprouts,spinach, broccoli, etc. Put all ingredients in blender and blend it up.BREAKFASTIf you need something more than the shake for breakfast (or something instead of) try thefollowing:1. Add a cup of hot mineral broth to your morning routine2. Le t over dinner3. Robin’S Quick Nut Granola1Copyright 2017 Insulite Health, Inc. www.pcos.com

Robin’s Quick Nut Granola Handful walnuts (raw)Handful raw pumpkin seeds3 tbls shredded coconut2 tbls ground lax seed½ cup frozen berries1 tsp ground cinnamon1 scoop protein powderAlmond or coconut milk (organic, unsweetened)A few drops stevia to tasteInstructions1. Put walnuts and pumpkin seeds in a bowl and cover with boiling water. Let sit for a fewminutes. Drain.2. Add the cranberries, coconut, ground laxseed, berries and cinnamon.3. Warm the coconut or almond milk and mix in the protein powder. Pour over and enjoy.DAY ONE, THREE & FOUR - LUNCHCreamed Vegetable SoupIngredients 2 large carrots, peeled and roughly chopped 1 large russet potato, peeled, and diced 2 celery stalks, ends trimmed, any strings removed, and chopped 2 leeks (white part only) ends trimmed, washed and well chopped 2 medium zucchini, ends trimmed and diced 1 small butternut squash, peeled, seeded and cubed 2 handfuls baby spinach, washed well Sea salt to tasteInstructions1. Put all vegetables in a large soup pot, add enough water to cover, season with a pinch ofsalt and bring to a simmer over medium heat.2. Cook until all vegetables are fork tender, about 20 minutes3. Carefully ladle the hot soup into a blender, lling the container no more than half way,and process until completely smooth.4. Transfer to a clean pot and continue in batches until all of soup is blended. If too thickadd a little more water to get the desired consistency. Add salt to taste.DAY ONE, THREE & FOUR - LUNCH2Copyright 2017 Insulite Health, Inc. www.pcos.com

Brown Rice Pilaf with Butternut Squash & Brussel Sproutsinspired by Eat Good 4 LifeIngredients: 1 cup brown rice 2 cups vegetable broth or water 1 lb. butternut squash, peeled and cubed 10 oz. shaved brussel sprouts 2 Tbs olive oil or coconut oil ⅓ cup slivered almonds or pistachios 1 sprig fresh rosemary ¼ tsp saltInstructions:1. Cook rice with vegetable broth or water according to packaging.2. In a separate skillet heat oil. Once hot add butternut squash, rosemary and salt. cookabout 5 minutes.3. Add Brussel sprouts and cook another 2 minutes.4. Once cooked turn o f heat and stir in cooked brown rice and almonds/pistachios.Makes 4 servings.DAY THREE - DINNERDAY FIVE - LUNCHItalian Mixed Vegetable SoupIngredients 2 tablespoons pure-pressed extra virgin olive oil 1 medium nely chopped onion 1 chopped, celery stock with leaves 1-diced carrot ¼ lb green beans, ends trimmed, sliced diagonally into 1 in pieces 1 medium diced zucchini 14 oz canned, peeled, plum tomatoes, chopped 4 cups vegetable stock 1 bay leaves 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon dried marjoram Freshly ground black pepper to taste 2 tablespoons chopped fresh parsley3Copyright 2017 Insulite Health, Inc. www.pcos.com

Instructions1. In a large heavy-bottomed soup pot, heat olive oil over medium- high heat. When oil is2.hot add onions, garlic and bell pepper; sauté about 5 minutes or until so tened.3. Add celery, carrots, and green beans. Cook, stir occasionally, for 5 minutes4. Add zucchini, tomatoes (including liquid from the can), stock, bay leaves, oregano, basil,marjoram, and black pepper.5. Bring to a boil. Reduce heat to low and simmer, covered, until vegetables are tender,about 15 to 20 minutes.6. Add Parsley and cook until heated through. Taste and adjust seasonings.DAY ONE- DINNERDAY THREE - LUNCHSweet Potato Chickpea Buddha Bowlinspired by Minimalist BakerIngredients 2 Tbsp olive oil or melted coconut oil 1/2 red onion, sliced in wedges 2 large sweet potatoes, halved 1 bundle (227 g) broccolini, large stems removed, chopped 2 big handfuls kale, large stems removed 1/4 tsp each salt pepper 1 cup Chickpeas 1 tsp cumin 3/4 tsp chili powder 3/4 tsp garlic powder 1/4 tsp each salt pepper 1/2 tsp oregano (optional) 1/4 tsp turmeric (optional)Tahini Sauce (optional) 1/4 cup (56 g) tahini 1/2 lemon, juiced 2-4 Tbsp hot water to thin4Copyright 2017 Insulite Health, Inc. www.pcos.com

Instructions1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare bakingsheet. Drizzle both with a bit of oil, making sure the lesh of the sweet potatoes are wellcoated and placed skin side down on the sheet.2. Bake for 10 minutes, then remove from oven lip sweet potatoes and add broccolini.Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with atouch more oil and season with a pinch each salt and pepper. Bake for another 4-5minutes then set aside.4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeasto a mixing bowl and toss with seasonings.5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’rebrowning too quickly, turn down heat. If there isn’t much browning going on, increaseheat. I found 10 minutes total at slightly over medium heat was perfect.6. Once the chickpeas are browned and fragrant, remove from heat and set aside.7. Prepare sauce by adding tahini and lemon juice to a mixing bowl and whisking tocombine. Add hot water until a pourable sauce is formed. Set aside.8. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 servingbowls and top with chickpeas tahini sauce.9. Best when fresh, though le tovers will keep for a few days in the fridge.DAY ONE - DINNERSteamed Veggie SaladIngredients 4 stalks of broccoli (about 1 cup) 2 carrots, sliced thin 1/3 cup olive oil 1 4 cup lemon juice 1 2 tsp. sea salt 1 4 tsp. fresh ground black pepperInstructions1. In a vegetable steamer or saucepan with a small amount of water at the bottom (1/2 cup),place pieces of broccoli and carrot. Bring water to a boil and steam until carrot, etc. is aldente (so t, but not all the way cooked).2. Remove from heat. Use steamer basket or sieve to run under cold water for a minute tostop the heat.3. Place in mixing bowl.4. Whisk together olive oil, lemon juice, salt and pepper. Adjust seasonings to taste. Pourover veggies and toss until well coated. Serve.5Copyright 2017 Insulite Health, Inc. www.pcos.com

DAY TWO & THREE - LUNCHSteamed AsparagusIngredients 1 bunch of fresh asparagus (about 6 - 8 large stalks) le tover salad dressingInstructions1. In large stainless steel skillet, heat enough water to cover asparagus. Bring to a boil.2. Carefully enter the stalks and simmer about 10 minutes until tender and bright green.3. Test one stalk and remove from heat.4. Run under cold water for a minute to stop the cooking.5. Serve warm, room temperature or chilled. Drizzle a little salad dressing over stalks andenjoy.DAY THREE - DINNERDAY SIX - LUNCHCannellini Bean SaladIngredients 1 cup of cannellini beans, canned 2 Tbs olive oil 1 Tbs Lemon juice 1 tsp dried Italian herbs 1 2 tsp salt 1 4 tsp pepperInstructions1. Add all above ingredients together in salad bowl.2. Toss gently until well combined. Serve next to on top of rice.DAY TWO - LUNCHDAY FOUR - DINNERQuinoa TabouliIngredients6Copyright 2017 Insulite Health, Inc. www.pcos.com

1 cup steamed quinoa (see previous instructions)1 4 olive oil1/2 tsp. sea salt1 cucumber, peeled and diced1 green onion, thinly sliced3 mint leaves, chopped1 4 cup minced parsleyjuice from 1 lemonInstructions1. In a medium sized bowl, mix all ingredients well. Keep in fridge while making otherfood so lavors have time to meld with the grain.DAY FOUR - DINNERBaked Lemon/Garlic BroccoliniIngredients 1 bunch of broccolini 1 lemon sliced 1 clove of garlic, minced 1 T. olive oil pinch of salt pinch of pepperInstructions1. Preheat oven 350 degrees2. Toss all ingredients together in a bowl3. Place the mixture on a lined baking sheet and cook for about 10 minutesDAY FIVE - DINNERDAY SEVEN - LUNCHQuinoa PaellaIngredients 1 tbsp extra virgin olive oil 1/2 large sweet onion, diced 1 garlic cloves, sliced 1/4 tsp salt7Copyright 2017 Insulite Health, Inc. www.pcos.com

1 red bell pepper, diced1 orange bell pepper, diced1 yellow bell pepper, diced1 tbsp tomato paste1 dozen asparagus, trimmed and cut into small pieces¾ cups uncooked quinoa, rinsed1 tsp sweet paprika½ tsp salt¼ tsp black pepper1½ cup water or vegetable brothChopped parsley for garnishInstructions1. Heat olive oil in an oven-proof 12 inch round pan. Saute onions and garlic over mediumheat for 4 minutes, stirring o ten. Add diced peppers and ½ tsp salt and continuecooking for 15 minutes, stirring o ten2. Add tomato paste and asparagus, mix well and cook for another 2 minutes3. Add quinoa, paprika, ½ teaspoon of salt and pepper and saute with the vegetables forabout 5 minutes, stirring constantly. Add 1½ cups of water or vegetable broth. Bring to aboil, lower heat and simmer, uncovered, for 25 minutes. In the meantime, preheat theoven to 375F4. Add ½ cup of water or vegetable broth, mix well and transfer to the pan to the oven. Bakefor 10 minutes. Garnish with parsley before serving.DAY SIX & SEVEN - DINNERVeggie Chickpea CurryIngredients 1 heaping T. cream from top of a can of coconut milk 1 T. curry powder 1 small onion, chopped 1 large stalk celery, cut in 1 2" slices 1 large clove garlic, minced 1" ginger root, grated 1 medium potato or sweet potato 1 2 cup canned chickpeas 1 2 cup chopped cilantro 1 cup spinach leaves 1 lemon, juicedInstructions8Copyright 2017 Insulite Health, Inc. www.pcos.com

1.2.3.4.5.6.Heat coconut cream in a skillet over medium heat.Add curry spices. Cook until bubbly and fragrant - about 1 minute.Add onion, celery, garlic and ginger. Cook until onion starts to so ten - 2 minutes.Add potato, chickpeas and cilantro.Simmer adding coconut milk to make a sauce - 5 to 10 minutes.When sauce is reduced a bit, add spinach until wilted. Remove from heat. Stir in lemonjuice.9Copyright 2017 Insulite Health, Inc. www.pcos.com

“There is no one right diet for everyone everyday. Listen to your body: some days this might be a grain-free diet full of cooked vegetables, broths, and healthy protein and other days it might be raw light salads, green smoothies and brown rice bowls. With increasing awareness, y