Week 2 - PCOS.com

[Pages:11]Hormone Balancing Meal Plan Vegan

Week 2

Breakfast Lunch

Dinner

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Cleanse Shake or breakfast option - see Cleanse Week Recipes

Cleanse Shake or breakfast option - see Cleanse Week Recipes

Cleanse Shake or breakfast option - see Cleanse Week Recipes

Cleanse Shake or Cleanse Shake breakfast option or breakfast - see Cleanse option - see Week Recipes Cleanse Week

Recipes

Cleanse Shake or breakfast option - see Cleanse Week Recipes

Cleanse Shake or breakfast option - see Cleanse Week Recipes

Creamed

Quinoa

Vegetable Soup Tabouli

Brown Rice Steamed

Pilaf w/

Asparagus

Butternut

Squash and

Brussel sprouts

Sweet Potato Chickpea Buddha Bowl

Steamed Asparagus

Creamed

Italian Mixed Cannellini

Vegetable Soup Vegetable Soup Bean Salad

Brown Rice Pilaf

w/ Butternut Squash and Brussel sprouts

Brown Rice Pilaf w/ Butternut

Italian Mixed Vegetable Soup

Squash and

Brussel sprouts

Quinoa Paella

Sweet Potato Chickpea Buddha Bowl

Steamed Veggie Salad

Quick Spinach Cannellini

Saute

Bean Salad

Brown Rice Pilaf w/

Italian Mixed

Butternut

Vegetable

Squash and Soup Brussel sprouts

Quinoa Tabouli Quinoa Paella

Baked Lemon Garlic Broccolini

Veggie Chickpea Curry

Veggie Chickpea Curry

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Hormone Balancing Shopping List Vegan

Cleanse Week 2

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

Produce

5 large carrots 1 russet potato celery 2 leeks 3 zucchini 1 butternut squash - small 1 bunch baby spinach 1 lb. butternut squash peeled and cubed 10 oz. shaved brussel sprouts fresh rosemary 1 yellow onion ? lb. green beans parsley red onion 2 large sweet potatoes 2 bundles broccolini 1 bunch kale 4 lemons 1 broccoli 2 bunches asparagus 1 green onion garlic 1 red bell pepper 1 yellow bell pepper 1 cucumber fresh mint

Pantry Items

pepper sea salt olive oil coconut oil Italian herbs

sweet paprika bay leaves oregano basil marjoram cumin chili powder turmeric quinoa brown rice 1 carton vegetable broth tomato paste - organic cannellini beans chickpeas tahini slivered almonds pistachios (opt) 1 can diced tomatoes - organic

Shake Items

almond or coconut milk fresh Ginger frozen (or fresh) Berries - Cherries,

Peaches organic ground lax seed

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Hormone Balancing Recipes Vegan

Cleanse Week 2

"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."

Cleanse Shake Recipe

This shake is quick and easy to make and digest and can be quite delicious! It provides the essential healthy protein, fats and carbohydrates to make a complete meal. This shake also contains speci c nutrients to support detoxi cation, ber in the form of ground lax seeds for improved elimination, and omega 3 fats for anti-in lammatory support. This meal will help to even out your blood sugar and will get you o f to a great start to your day. During the winter months it is important not to make it too cold. Too much cold can be very disturbing for digestion. If you are using frozen fruit, pour some hot water over it in the blender to warm it up.

2 Scoops Vegan Vanilla Protein Powder (or 1 scoop PowerPaleo -

)

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.

BREAKFAST If you need something more than the shake for breakfast (or something instead of) try the following:

1. Add a cup of hot mineral broth to your morning routine 2. Le t over dinner 3. Robin'S Quick Nut Granola

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Robin's Quick Nut Granola

Handful walnuts (raw) Handful raw pumpkin seeds 3 tbls shredded coconut 2 tbls ground lax seed ? cup frozen berries 1 tsp ground cinnamon 1 scoop protein powder Almond or coconut milk (organic, unsweetened) A few drops stevia to taste

Instructions 1. Put walnuts and pumpkin seeds in a bowl and cover with boiling water. Let sit for a few minutes. 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 - LUNCH

Creamed Vegetable Soup

Ingredients 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 taste

Instructions 1. Put all vegetables in a large soup pot, add enough water to cover, season with a pinch of salt and bring to a simmer over medium heat. 2. Cook until all vegetables are fork tender, about 20 minutes 3. 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 thick add a little more water to get the desired consistency. Add salt to taste.

DAY ONE, THREE & FOUR - LUNCH

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Brown Rice Pilaf with Butternut Squash & Brussel Sprouts

inspired by Eat Good 4 Life

Ingredients: 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 cup slivered almonds or pistachios 1 sprig fresh rosemary ? tsp salt

Instructions: 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. cook about 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 - DINNER DAY FIVE - LUNCH

Italian Mixed Vegetable Soup

Ingredients 2 tablespoons pure-pressed extra virgin olive oil 1 medium nely chopped onion 1 chopped, celery stock with leaves 1-diced carrot ? 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 parsley

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Instructions 1. In a large heavy-bottomed soup pot, heat olive oil over medium- high heat. When oil is 2. hot add onions, garlic and bell pepper; saut? about 5 minutes or until so tened. 3. Add celery, carrots, and green beans. Cook, stir occasionally, for 5 minutes 4. 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- DINNER DAY THREE - LUNCH

Sweet Potato Chickpea Buddha Bowl

inspired by Minimalist Baker

Ingredients 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 thin

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Instructions

1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the lesh of the sweet potatoes are well coated 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 a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

5. Once hot, add 1 Tbsp oil and chickpeas and saut?, stirring frequently. If they're browning too quickly, turn down heat. If there isn't much browning going on, increase heat. 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 to

combine. 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 serving

bowls and top with chickpeas + tahini sauce. 9. Best when fresh, though le tovers will keep for a few days in the fridge.

DAY ONE - DINNER

Steamed Veggie Salad

Ingredients 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 pepper

Instructions 1. 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 al dente (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 to stop the heat. 3. Place in mixing bowl. 4. Whisk together olive oil, lemon juice, salt and pepper. Adjust seasonings to taste. Pour over veggies and toss until well coated. Serve.

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DAY TWO & THREE - LUNCH

Steamed Asparagus

Ingredients 1 bunch of fresh asparagus (about 6 - 8 large stalks) le tover salad dressing

Instructions 1. 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 and enjoy.

DAY THREE - DINNER DAY SIX - LUNCH

Cannellini Bean Salad

Ingredients 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 pepper

Instructions 1. Add all above ingredients together in salad bowl. 2. Toss gently until well combined. Serve next to on top of rice.

DAY TWO - LUNCH DAY FOUR - DINNER

Quinoa Tabouli

Ingredients

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