hormone balancing meal plan - pcos.com€¦ · 2 - 3 oz salmon lets 2 cans tuna ... cucumber,...

Hormone Balancing Meal Plan Week 3+

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Breakfast Shake or Blueberry Pancakes & bacon

Shake Shake or Blueberry Pancakes & bacon

Shake Shake Shake or Blueberry Pancakes & bacon

Shake

Lunch Lettuce wrap beef tacos w/ veggie & avocado toppings Spanish style lentils**

Roast Chicken Breast Roasted veggies & squash Create your own salad*

White Bean Tuna Salad

White Bean Tuna Salad

Beef taco bowl with avocado Spanish style lentils**

Chicken Salad Beef taco bowl with avocado Spanish style lentils**

Dinner Roast Chicken Breast Roasted veggies and squash Create your own salad*

Greek One Pot Chicken Italian summer salad Create your own salad*

Lettuce wrap beef tacos w/ veggie & avocado toppings Spanish style lentils**

Herb Salmon w/ roasted veggies - brussel sprouts & fennel Create your own salad*

Herb Salmon w/ roasted veggies - brussel sprouts & fennel Create your own salad*

Roast Chicken Breast Roasted veggies and squash Create your own salad*

Chicken Salad

* Always start your plate with a handful of greens - spinach, baby greens, arugula - whichever you prefer. Then add some of your favorite veggies - make it colorful! Top your salad with one of the yummy dressing recipes we provided! **Sub sweet potatoes if desired

Copyright ©2017 | Insulite Health, Inc. | www.pcos.com

Hormone Balancing Shopping List Week 3+

Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer’s

market).

Protein ❏ 4 chicken breasts - Free Range Organic ❏ 1 lb ground beef - grass fed ❏ 2 - 3 oz salmon �lets ❏ 2 cans tuna ❏ 6 eggs - from previous week dozen ❏ 1 package nitrate free uncured bacon

Produce ❏ 1 lb. brussel sprouts ❏ 1 bulb fennel ❏ 1 pint blueberries ❏ 1 bunch broccolini ❏ 1 bunch asparagus ❏ 1 bunch cilantro ❏ 1 bunch radish ❏ parsley - fresh ❏ 1 jalapeno ❏ 1 lime head butter lettuce ❏ 2 packages spinach ❏ 2 avocados ❏ 1 pkg. arugula or mixed greens ❏ 12 oz butternut squash - cubed ❏ 4 roma tomatoes ❏ 1 white onion ❏ 1 bunch green onion ❏ celery ❏ 2 lemon ❏ 1 red onion ❏ 1 pint cherry tomatoes

Shake Items -See Shake Recipes to include your ingredients.

● include any salad additions you would love for the week! Ex. - cucumber, shredded carrots,

avocado, celery, mushrooms, etc. Reference our “Create Your Own Salad” page for inspiration!

Pantry Items ❏ pepper ❏ sea salt ❏ 1 can coconut milk ❏ 1 can tomato paste ❏ coconut �lour ❏ 2 cups cashews ❏ baking soda/baking powder ❏ olive oil ❏ oregano ❏ butter ❏ vanilla ❏ 1 can �re roasted tomatoes ❏ chili powder ❏ 1 can white beans - cannellini or great

northern ❏ thyme - dried or fresh ❏ rosemary - dried or fresh ❏ avocado oil or olive oil ❏ cumin ❏ onion powder ❏ coriander ❏ paprika ❏ cayenne ❏ sliced almonds ❏ dijon mustard

1 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com

Hormone Balancing Recipes Week 3+

“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, you’ll discover the foods that will nourish you each day.” DAY ONE, TWO, & SIX - BREAKFAST

Blueberry Pancakes (or Wa��les) Prep time 5 mins Cook time 10 mins Ingredients

● 6 eggs ● 3/4 cup full fat coconut milk or to desired consistency ● 6 tbs. coconut �lour ● 6 tbls melted coconut oil ● 2 cups raw cashews ● 1 tbls vanilla ● 1 tsp baking soda ● 1 tsp baking powder ● 1 cup ● coconut oil for pan

Instructions

1. Put all ingredients in a blender and blend until well combined. Add more coconut milk or water to reach desired consistency.

2. Heat skillet on medium heat and grease with coconut oil. Once your pan is hot scoop 1/4 cup scoops of batter on to skillet. Sprinkle blueberries on top.

3. Once the pancakes begin to bubble it’s time to �lip! 4. Serve with butter, coconut butter or a little nut butter. 5. 6 servings/12 pancakes

DAY ONE, FIVE & SEVEN - LUNCH DAY THREE DINNER

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Beef Tacos/ Taco Bowls Prep time 5 minutes Cook time 10 minutes Ingredients

● 1 lb. ground beef -grass fed ● 1/2 white onion - chopped ● 3 Tbs Taco seasoning - recipe below ● 2 Tbs tomato paste ● 1/4 cup water

For tacos or bowls -

● 1 head butter lettuce - for tacos ● 1 bunch spinach - for bowls ● avocado ● Pico de gallo - recipe below ● limes ● radish

Instructions

1. In a large skillet brown ground beef with 1/2 of a chopped white onion. 2. Once browned and the onion is so�t add in 3 Tbs taco seasoning, 2 Tbs tomato paste and

water. Mix to incorporate and warm thru. 3. Create your tacos or taco bowls!

This recipe makes 4 - 4 oz. servings! DAY FOUR & FIVE - DINNER

Herb Salmon with Fennel and Brussel sprouts Prep time

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10 minutes Cook time 8-20 minutes Ingredients

● 2 - 3oz salmon �llet ● 1 lb Brussels sprouts ● 1 fennel bulb ● 2 tbs butter ● thyme ● rosemary ● olive oil ● salt ● pepper

Instructions

1. Preheat oven 400 degrees 2. Rinse and pat dry salmon. Place in baking dish. Melt 1 Tbs butter and coat salmon.

Sprinkle with thyme, rosemary, salt & pepper. 3. Chop fennel - �rst chop o�f the top green part and bottom root stub. Chop into large

dice. Slice Brussel Sprouts in half. Place all veggies on a lined cookie sheet. 4. Drizzle olive oil over veggies - sprinkle with salt and pepper. 5. Cook veggies about 20 minutes - until fork tender. Halfway thru cooking veggies add

salmon to the oven. Cook salmon for about 10 minutes (time will depend on thickness). Makes 2 servings

DAY ONE - DINNER DAY TWO - LUNCH

Roast Veggies with Squash Prep time 10 minutes Cook time 20 minutes Ingredients

● 1 bunch asparagus ● 1 bunch broccolini ● pint cherry tomatoes ● 12 oz butternut squash

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● olive oil ● 1 tbs butter ● salt & pepper

Instructions

1. Heat oven to 350 - cook along with Roast Chicken Breasts! 2. wash and trim veggies - asparagus & broccolini 3. cut cherry tomatoes in 1/2 4. toss tomatoes, asparagus and broccolini with olive oil, salt & pepper - place on half of the

cookie tray 5. toss butternut squash with 1 tbs melted butter, salt & pepper and place on the other half

of the tray Makes 2 servings

DAY SIX - LUNCH DAY SEVEN - DINNER

Blueberry Almond Chicken Salad Prep Time 10 minutes Cook Time No cooking!!! Ingredients

● 2 chicken breasts (from earlier in the week) - diced ● 2 ribs celery ● handful of blueberries ● 2 green onions - chopped white & greens ● 2 tbs sliced almonds ● 1/4 cup simple mayo (from dressing recipes) ● salt & pepper

Instructions

1. In a bowl combine all ingredients and salt & pepper to taste. 2. On a plate arrange mixed greens of your choice and any veggies you like! 3. Place 1/2 of chicken mixture on plate! 4. enjoy!

DAY ONE, SIX, & SEVEN - DINNER

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DAY TWO & SIX - LUNCH

Roast Chicken Breasts Prep time 10 minutes Cook Time 30 minutes Ingredients

● 4 chicken breasts - organic free range ● 2 Tbs butter ● sea salt ● pepper

Instructions

1. Heat oven to 350 degrees. 2. Pat chicken dry with paper towel. 3. Rub 2 Tbs butter on chicken. 4. Sprinkle with sea salt and pepper. 5. Roast chicken 30 - 35 minutes. - Or until internal temperature reached 165 degrees.

Reserve 2 breasts for Chicken Salad later in the week! DAY THREE & FOUR - LUNCH

White Bean Tuna Salad Prep time 10 minutes Cook time No cooking! Ingredients

● 2 cans tuna ● 1 can White beans - cannellini or great northern ● 1 cup red onion chopped ● 2 ribs celery chopped ● 1 lemon - zest & juice ● 1/2 cup parsley -chopped ● Sea salt and pepper ● arugula or mixed greens for serving

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Instructions 1. In a bowl combine beans (drained and rinsed), red onion, lemon parsley and season

with salt and pepper. 2. When ready to serve plate half of the bean mixture with your choice of greens and 1 can

of tuna. Makes 2 servings DAY ONE, FIVE, & SEVEN - LUNCH DAY THREE - DINNER

Spanish Style Lentils Prep time 5 minutes Cook Time 15 minutes Ingredients

● 1 can �re roasted tomatoes with green chilies ● 1 Tbs Olive Oil ● 1 medium onion - chopped ● water ● 1 garlic clove ● 1 cup Lentils - cooked ● 1 tsp chili powder ● 1 tsp cumin

Instructions

1. Drain tomatoes and reserve juice. 2. Heat oil and saute garlic and onions until translucent. 3. Place the tomato juice in a liquid measuring cup and add enough water to equal 1 cup of

liquid. 4. Add the liquid to the sauteed garlic and onions; bring to a boil. 5. Stir in the Lentils, pepper, and salt. 6. Reduce to simmer, cover and cook for 15 minutes or until the liquid is absorbed. 7. Stir in tomatoes, chili powder, and cumin; cook another 2-4 minutes until hot.

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Taco Seasoning inspired by Danielle Walker Prep time 10 minutes Cook time No cooking! Ingredients

● 2 1/2 Tbsp chili powder ● 1 Tbsp sea salt ● 1 1/2 cumin ● 1 Tbsp oregano ● 2 tsp onion powder ● 2 tsp coriander ● 2 tsp paprika ● 1 tsp cayenne ● 1/4 tsp black pepper

In a small mason jar combine all ingredients. Store in a cool dry place for up to 6 months!

Simple Pico de Gallo Prep time 10 minutes Cook time No cooking! Ingredients

● 4 roma tomatoes - diced ● 1/2 white onion - diced ● 1 bunch of cilantro - chopped ● 1 jalapeño - seeds & ribs removed - chopped small ● 1 lime - zest & juice ● Sea salt and pepper

In a small bowl combine all ingredients. Enjoy with beef tacos & taco bowls! Makes 4 servings

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hormone balancing meal plan - pcos.com€¦ · 2 - 3 oz salmon lets 2 cans tuna ... cucumber,...

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