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#PCOS 30 Day Challenge7-Day Meal planIn partnership with

ContentsPageIntroduction1Getting organised2Before you begin checklist3Shopping list4-5Meal preparation plan6-7Meal preparation schedule8Meal plan9-10 2018 The Fertility Kitchen Ltd. All Rights Reserved.

Introduction1Welcome!I’m Charlotte, founder of The Fertility Kitchen and I amdelighted to have created this 7-day meal plan for you.This meal plan isn’t a diet. It is designed to enliven a happier,healthier you. I am confident that the abundance of whole, realfoods I have included will help you to feel strong, healthy andenergised.If you have any questions at all, please drop me an email:charlotte@thefertilitykitchen.co.ukI look forward to seeing you in the #pcos30daychallengeFacebook Group. Feel free to share photos of the food you makeon Facebook or Instagram, tag @thefertilitykitchen and use thehashtag #thefertilitykitchen it makes my day to see yourrecreations!I hope you enjoy the plan.Connect with .com/food4fertility 2018 The Fertility Kitchen Ltd. All Rights Reserved.Love Charlotte x

2Getting organisedPrint the materialsCook once, eat twicePrint this e-book so that you haveeverything you need to hand. Readthrough the meal plan, meal preparationplan and shopping list to get a clear ideaof the meal prep you’ll need to do. Referto the ‘before your begin’ checklist to getorganised.I love this mantra and mostly cook inthis way to make my life easier. It’s a bigplus if your time is limited during theworkweek. You will be cooking a mealfor two each evening and enjoying oneportion for dinner and another for lunchthe next day. If you are cooking for twopeople you will need to double therecipe and adjust your shopping listaccordingly.Download the recipesGet the meal plan recipes allenge/This is your cookbook for the weekahead – print it and keep it in yourkitchen.Do your shoppingCheck your shopping list against yourstore cupboard & cross off items youalready have. Ideally, shop for the plantwo days before you intend to start, e.g.shop on Saturday to start Monday (don’tbuy fruit or vegetables any earlier thanthis so that they stay fresh).If you will be out at lunchtime with nomeans of heating your food then investin a container that will keep your foodwarm. Check out my favourite lunchcontainers p day / Rest dayComplete your prep the day before youintend to start (i.e. Sunday to startMonday) - refer to the ‘meal preparationplan’. You will make one meal inadvance, you can eat one portion that 2018 The Fertility Kitchen Ltd. All Rights Reserved.evening (the night before day 1), boxone portion for lunch the next day andfreeze the remaining two portions readyto be defrosted for dinner/lunch later inthe week. This means that on oneweekday (Friday) you won’t need tocook. Hurrah!SnackingI have included 2 optional snacks eachday to help to keep your blood sugarlevels stable. You don’t have to snack –listen to your body. Remember toremove the snack ingredients from yourshopping list and adjust your prepschedule if you don’t want to includethem.Be flexibleFeel free to switch things around foryour convenience. Check thesubstitutions at the end of each recipe ifyou need to swap out an ingredient dueto personal preference. If you make anychanges don’t forget to amend yourshopping list.

Before you begin checklistI recommend starting the meal plan on a Monday, as this willgive you the weekend to get organised. Of course you can startthe plan on any day to suit you.PrintingCheck the boxes once printed:Meal preparationMeal preparation will make your life easier and save you time sodon’t be tempted to skip this step. Complete your preparationthe day before you are starting the plan. I suggest starting firstthing in the morning, putting some music on and workingthrough the list! Cookbook (get this hallenge/) Shopping list Meal preparation plan Meal preparation schedule Meal plan Check this box once your meal preparation is completeGo ShoppingFood containersShop two days before you intend to start, so ideally shop onSaturday to start Monday. Check the shopping list against your store cupboard andcross off any ingredients you already have Check this box once your shopping is complete 2018 The Fertility Kitchen Ltd. All Rights Reserved.3Equipment tipsCheck out my favourite equipment here:http://thefertilitykitchen.co.uk/equipment Make sure you have plenty of suitable containers for storingfood. See the link above for my favourites.Measuring cups I highly recommend investing in a set of measuring cups ifyou don’t have them. I use them frequently to measureingredients and serving sizes. Many of the recipes in the planrequire cup measures. See the link above for myrecommendation.

Shopping ListI have listed some of my favourite brands in brackets, but you areobviously free to choose your own favourites. I’ve listed thequantities required for the recipes in the meal plan. Note that packsizes available to purchase may be larger than required.Produce Apples, preferably organic x4 Avocado, Hass x5 Banana x1 Beetroot, fresh x1 Bell pepper, red x1, yellow x1 Berries (blueberries/strawberries/raspberries) 1 punnet each Broccoli, 1 large head (to be used in 2 recipes) Brown onion x 3 Cabbage, red ¼ Cauliflower, large x1 (to be used in 2 recipes) Carrots x5 Celery sticks, 2 Chilli, red x1 Coriander, small bunch, x1 (to be used in 2 recipes) Courgettes x7 Garlic, 2 bulbs Grapes, green (80g). If you buy a bunch either freeze the rest orinclude them in snacks (day 5/7) Mango x1 Red onion, small x1 Rocket leaves (140g) Root ginger, 2-inch piece x2 2018 The Fertility Kitchen Ltd. All Rights Reserved. Salad onions, 1 bunchSpinach, fresh (250g)Sweet potato x3Tomato x1Unwaxed lemon x1Unwaxed limes x2Refrigerated food Coconut yogurt (Rebel Kitchen or COYO) (400g) Cod, line-caught (650g) Wild Alaskan salmon (2 portions)Frozen food Raspberries (1 cup, about 150g) Garden peas (70g)Store cupboard Almonds, flaked (1 tbsp) Almonds, ground (90g) Almond milk (Rude Health Ultimate Almond – or look foranother one with no stabilisers or gums), 1 Litre Black beans (Mr Organic), x2 tins Brazil nuts (1½ cups) Brown basmati & wild rice, x1 packet OR brown rice Brown rice noodles (King Soba), x1 packet Cacao powder, raw (1 tsp) OR coco powder Cashew nuts (1½ cups)4

Shopping List Chopped tomatoes (Mr Organic) x4 tins Chickpeas (Mr Organic) x2 tins Coconut, desiccated (unsweetened, unsulphured) (1 tbsp) Coconut flakes (unsweetened, unsulphured) (120g) Coconut milk (Biona Organic), 400ml Coconut oil (Biona Organic coconut oil cuisine, it’s flavourless.Available from Amazon or Ocado), 1 jar – 470ml Dove’s Farm gluten free baking powder (1 tsp) Eggs, organic free-range x14 Extra virgin olive oil, x1 bottle Gluten free loaf – I like the Good Grain Bakery (available fromOcado or Abel & Cole) x1 Golden linseeds (1 ½ cups) Goji berries (1 tbsp) OPTIONAL in porridge on day 4 Green lentils (Mr Organic) x1 tin Green Tea, Teapigs Mao Feng (15 per pack) – OPTIONAL Hemp seeds, hulled (60g) Kidney beans (Mr Organic), x1 tin Nutritional yeast flakes (Marigold Engevita with added B12; buyfrom Amazon, Ocado or a health food shop) Oats (30g) Oatcakes (Rude Health black sesame & chia) x1 packet Oat flour, 110g (you can make this buy whizzing up oats in afood processor or high speed blender) Polenta (organic is best because corn can be geneticallymodified) (60g) Pumpkin seeds (½ cup plus 1 tbsp) 2018 The Fertility Kitchen Ltd. All Rights Reserved. Pure maple syrup (1 tbsp) OPTIONAL to use in almond &raspberry muffins Pure vanilla extract (2 tsp) Quinoa, EITHER dried (1 packet, approx. 250g) OR ready-to-eat(Merchant Gourmet red & white quinoa, 2 x 250g) Rice breadcrumbs (100g) OR blitz a slice of gluten free bread inthe food processor until it resembles breadcrumbs Sesame seeds (½ cup 1 tsp) Smooth peanut butter (look for one that has no added oils, saltor sugar, e.g. Meridian) x1 jar Sundried tomatoes in olive oil (120g) Sunflower seeds (½ cup 1 tbsp) Tahini, light (hulled), x1 jar Tamari gluten free soy sauce (Clearspring) (150ml) Vegetable stock (Marigold less salt vegetable bouillon powder) Walnuts (2 ½ cups / 315g)Herbs & Spices Bay leaves x2Chilli flakes OPTIONAL in pad ThaiChilli powder, mildCinnamon, groundCumin, groundGaram masalaItalian seasoningSeafood seasoning (I like Steenbergs)Smoked paprikaTurmeric, ground5

Meal preparation planOn the day before you start the plan, I recommend setting asideat least two hours in the morning to complete your mealpreparation (which is why I suggest starting the plan on Mondayso that you have the weekend to get ready). It might sound like alot of work but it will save you so much time during the weekahead – midweek cooking will be a breeze and healthful mealswill be ready in mere minutes. Some steps are optional but youare more likely to stick to the plan if you complete the mealpreparation in advance. Prepare lentil & cauliflower bolognese (cookbookp. 13)Eat one serving for dinner tonight (the night before day 1), setaside one serving in the fridge for lunch tomorrow (day 1).Freeze the remainder in individual portions. You’ll eat anotherportion for dinner on day 5 and one for lunch on day 6. Spiralizetwo courgettes – store one in an airtight container or sealed bagin the fridge and set-aside the other to go with dinner tonight. Prepare fertility kitchen seed mixIn a large bowl combine ½ cup sesame seeds, ½ cup sunflowerseeds, ½ cup pumpkin seeds and 1½ cups flaxseeds, mix welland place in an airtight container to keep in the fridge. You willuse 3 tbsp in the fertility kitchen no-sugar granola; they are 2018 The Fertility Kitchen Ltd. All Rights Reserved.6served with breakfast on day 3 and with six snacks during theweek. You can halve the quantities if you don’t plan to snack. Prepare fertility kitchen no-sugar granola(cookbook p. 2)You will enjoy this for breakfast on days 1 and 5. Store this in anairtight container - I like to store in a glass Kilner jar. Prepare fertility kitchen trail mix (cookbook p.10)OPTIONAL – skip this if you are not going to snack. This is one ofyour snacks on days 1, 2 and 4. Store this in an airtight container- I like to store in a glass Kilner jar. Hard boil 4 eggsIn a medium pan, just cover 4 eggs with cold water. Bring to aboil then simmer with the lid on for 10 minutes. Remove theeggs from the pan and plunge into cold water (this helps toprevent dark rings forming around the yolk). Peel them (crackeach egg with the back of a teaspoon then peel and rinse). Storein an airtight container in the fridge.