THE 30 DAY PCOS WEEK 3 MEAL PLAN HOSTED BY KYM CAMPBELL. From Beat PCOS & Smart Fertility Choices

Transcription

1 THE 30 DAY PCOS WEEK 3 MEAL PLAN HOSTED BY KYM CAMPBELL From Beat PCOS & Smart Fertility Choices

2 WEEK 3 WEEK 3 Food for thought USING FOOD AS MEDICINE This week is a big one as you ll be focusing on trying a new repertoire of dinner recipes. I ve also thrown a new breakfast recipe in here too and this one is even better nutritionally than the Flax Seed and Almond Meal Porridge. I ve tried to make these recipes fit within your budget by letting you decide which cuts of meat to get. From a health perspective, the quality (coming from grass fed sources like we discussed in last week s Food For Thought ) is more important than the cut. Just as another heads-up, it s worth being prepared for a relatively expensive shop again. It s an unfortunate reality that unless you want to eat liver and cabbage for every meal, buying fresh meat and vegetables is generally more expensive than less healthy processed foods. This is where we need to consider the nutritional value of food and its positive affect on our PCOS as well as just comparing the price tag. You might be spending a little more to eat well, but you ll also be getting a lot more health and happiness for your buck. Eventually you ll start saving on other things too such as doctor bills and medication. We re using food as medicine here so you need to keep this in mind when doing your shopping. Welcome 2

3 WHY I VE INCLUDED SALMON THIS WEEK Salmon is one of the most highly recommended dishes that almost all health professionals can agree is great for both our physical and mental wellbeing. Although I know it can be expensive I couldn t NOT include at least one meal of salmon during the Challenge since this cold water fish is high in several nutrients that many of us don t get enough of (omega-3- fatty acids, iodine, vitamin D and more). WHY CHIA SEEDS ARE AWESOME This week s meal plan has you eating one of my best PCOS breakfast discoveries Chia Seed Porridge. Chia seeds are one of the healthiest foods on the planet because they: Have massive amounts of nutrients per calorie. Are loaded with antioxidants. Are really high in fiber. Are high in protein. Contain lots of Omega-3 fatty acids. Chia Seed Porridge is also one of the quickest and easiest breakfasts I ve come across making it a great staple for the 30 Day Challenge. While wild caught is the most superior in terms of both health and the environment, some salmon farmers elect to follow higher environmental standards to satisfy consumer demand for more sustainable aquaculture practices. If you live in the United States, I recommend you check out seafoodwatch.org for a detailed description of Best Choice and Good Alternative sources of salmon. For Canadians there is seachoice.org, for those of you in the UK, goodfishguide.org is a great site, while here in Australia we have sustainableseafood.org.au. For those of you in other places in the world, if you search for the words sustainable seafood guide, you should be able to find clear guidance on the most suitable sources of seafood in your country. Why I ve included Salmon 3

4 MY RECOMMENDED SUGAR REPLACEMENT FOR COOKING As I explain in my Beat PCOS Dessert Cookbook, when you need a little sweetness in your baking or cooking, my suggestion is to use brown rice syrup (also known as rice malt syrup, or just rice syrup) rather than any other source of sugar yes even the natural ones like honey, maple syrup, and coconut sugar, which are just as bad for you. This is because brown rice syrup is almost entirely made from glucose sugars and is completely fructose free. While you still don t want to be having large quantities of brown rice syrup for restoring a healthy hormone balance, when occasionally consumed as part of a meal, and in the small quantities that I prescribe, brown rice syrup can be a practical tool in any PCOS friendly diet. My recommended sugar replacement 4

5 WHERE TO GET INGREDIENTS (USA ONLY) As I mentioned last week, I recently spent some time figuring out the best places online to buy the less common ingredients in the meal plans. Hopefully this will make things as easy as possible for you. If you re looking for an online store that can supply most of the main ingredients you ll need all in the one convenient place, the best options that I ve found are to buy pantry stuff from Amazon and to get your meats from US Wellness Meats (they also ship to Canada). If you re lucky enough to have Amazon Fresh available in your area, then you can also get your produce from there without having to leave home! To use this service, you ll need an Amazon Prime account but I am pretty sure that you can do a free 30 day trial of both Amazon Prime and Amazon Fresh which can get you through the 30 Day Challenge. Click here for my list of recommended Week 3 ingredients and where to find them. Where to find ingredients 5

6 Your week 3 meal plan SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Meal Prep Breakfast Dinner Prepare Chia Seed Porridge for the week (see recipe) None Prepare the crock pot (slow cooker) in the evening or on Wednesday morning Put crock pot (slow cooker) on in the morning None Marinate chicken wings in the morning Soak quinoa overnight in water (see Week 4 meal plan) Veggie Scramble Chia Seed Porridge Chia Seed Porridge Chia Seed Porridge Flax Seed and Almond Meal Porridge Veggie Scramble Steak and Eggs Roast Beef with Vegetables Beef and Vegetable Curry Salmon with Mustard Sauce and Baby Spinach Slow Cooked Beef with Bok Choy and Sweet Potato Slow Cooked Beef with Bok Choy and Sweet Potato Garlic Ginger Chicken Wings with Broccoli Lettuce Wrap Burgers Your Sugar meal Hacks plan 6

7 RECIPES Recipes Your week 3 meal plan recipes

8 Veggie Scramble This recipe is the same as the one I gave you last week. It s for one person so make sure to multiply the quantities given if you plan on feeding more people. servings = 1 Prep time = 10 mins Total time = 15 mins Ingredients 1 or 2 fresh sausages or sausage patties [around 7 oz (200g) in total]. These should be gluten free, sugar free, and preferably from grass fed sources like the ones I recommend here. 2 pastured eggs. 1-2 tablespoons unsweetened almond milk. ¼ red bell pepper, diced. ⅛ red onion, diced. 1 cup baby spinach [about a BIG handful]. 1 large tomato, diced. ½ an avocado. 1 teaspoon butter. Celtic sea salt or Himalayan rock salt and ground black pepper to taste. Veggie Scramble Snacks 8

9 Instructions 1. Cook your sausage/s either in a fry pan with some butter, or throw it in a pot of boiling water for 5-10 minutes if it s still frozen or you re in a hurry. 2. Beat your eggs together with almond milk, add salt and pepper, then set aside. 3. Sauté the red onion and bell pepper in butter until soft, then add the spinach and egg, and scramble together until cooked. 4. Serve veggie scramble with avocado and tomato on top. Veggie Scramble Snacks 9

10 Chia Seed Porridge servings = 3 Prep time = 10 mins Total time = 10 mins The idea here is to prepare your Chia Seed Porridge on Sunday evening, so that you can just grab it and go during your busy mid-week mornings. This recipe makes enough porridge for one person to have three breakfasts so remember to multiply the quantities given if you plan on feeding more people. Note that the consistency of this porridge is quite different to oat porridge, especially after it has been refrigerated and mixed with coconut milk. So don t be put off if you find it s not what you expected. Chia seeds also have a bit of a strange texture if you haven t had them before but once you try it, you ll see that this recipe is golden! The almonds and coconut yogurt are optional but they definitely make it taste really nice. Sunday Night Ingredients ½ cup blueberries, mashed. ¾ cup chia seeds (white chia seeds look more appetizing in my opinion). 2 ½ cups full-fat coconut milk ½ lemon, juiced. 1 small green apple, grated. 1 teaspoon Ceylon Cinnamon. ½ teaspoon pure vanilla extract. Chia Seed Porridge 10

11 On the Day Ingredients (Optional) 2 tablespoons almonds. 3 tablespoons low sugar, full-fat coconut yogurt. Instructions 1. Add the grated apple and mashed berries to a large re-sealable container. 2. Mix the remaining ingredients into the container and refrigerate. 3. When you re ready for breakfast, scoop out 1 / 3 of the porridge mix and serve with coarsely chopped almonds and coconut yogurt. Chia Seed Porridge 11

12 Flax Seed and Almond Meal Porridge servings = 1 Prep time = 5 mins Total time = 5 mins Hopefully you will have prepared your dry ingredients at the start of Week 2, so all you need to do this week to make your Flax Seed and Almond Meal Porridge is to mix in the wet ingredients, the same as you did last week. If you want to get creative with this recipe, try adding an egg and a teaspoon of baking powder to the ingredients listed below and turn this porridge into a PCOS friendly waffle. It tastes especially delicious with some butter and blueberries on top. Porridge 12

13 Wet Ingredients This quantity of wet ingredients is enough for 1 breakfast for one person. You will need to add these ingredients each morning to your premixed dry ingredients when you want to make porridge. 1 tablespoon butter. 1 / 3 cup boiling water. ¼ cup unsweetened almond milk. ½ cup blueberries. 2 tablespoons coarsely chopped almonds (optional) Instructions 1. Scoop out about ½ cup of dry ingredients from your pre-mixed container. Add butter, and boiling water, stirring occasionally for at least 2 minutes. Add your blueberries and unsweetened almond milk. 2. If you need more flavor, experiment with adding more butter or salt to taste. Porridge 13

14 Steak and Eggs servings = 1 Prep time = 5 mins Total time = 15 mins This recipe is that same as last weeks. Hope you re finding this one to be a winner? Again, really try and pay attention to your hunger and cravings after you ve enjoyed this breakfast and see if you can tell the difference compared to the other meals. Remember that this recipe is for one person so please make sure to multiply the quantities for more people. Ingredients 2 pastured eggs. 6 oz (170 g) steak [cut of your choice]. 3 cups baby spinach [the rest of your 10oz (280g) bag]. 1 large tomato, cut into quarters. ½ an avocado. 1 teaspoon virgin coconut oil. 2 teaspoons butter. ¼ lemon, juiced. Celtic sea salt or Himalayan salt and ground black pepper. Steak and Eggs 14

15 Instructions 1. Heat up your fry pan until hot. Add coconut oil, and fry the steak at a high temperature until seared. Flip the steak (once only), searing the other side for a minute or so, then lower the temperature until cooked to your liking. Set aside [steak tastes best once it s had 5 10 minutes to rest on a plate]. 2. While the steak is cooking, prepare your avocado, tomato and lemon. 3. Fry your eggs in butter (or scramble them if you prefer) and add to the plate with your steak. 4. Fry your generous serving of spinach in butter and lemon, add it to your plate and you re done! 5. Add salt and pepper to taste. Steak and Eggs 15

16 Roast Beef with Vegetables Prep time = 30 mins Total time = 1.5 hrs What better way to celebrate the weekend than a Sunday night roast? This traditional meal will be a great hit with the family or guests, and it also makes Monday night s dinner a super easy one. This recipe is for one person, so please make sure to multiple the quantities for more people. The idea is to cook enough beef to have for two meals: half tonight, and the rest in tomorrow night s curry. We re also going to take this opportunity to cook enough sweet potato for both the curry, and to have with Tuesday night s salmon. Ingredients Beef [choose your preferred cut] containing approximately 14 oz (400 g) of meat. You ll need to allow extra for bone if you go with a leg roast. The idea is to get about 5 oz (140 g) of COOKED meat per person per meal remembering that we re making enough for two meals, and that cooked meat is only about 70% the weight of raw meat. 9 oz (255g) sweet potato, peeled and cut into disks approximately 1 (25 mm) thick. 2 carrots, peeled and cut into 2 (50 mm) lengths. Roast Beef 16

17 Ingredients Continued 1 bell pepper, cut into quarters. 3 cups baby spinach [this is about one third of a 10 oz (280 g) bag]. ½ onion, cut into thick rings ¼ lemon, juiced. 2 garlic cloves, cut into halves [optional]. 3 sprigs fresh rosemary. 2 tablespoons extra virgin olive oil. ¼ cup beef stock. 1 tablespoon butter. 1 teaspoon corn starch/flour. Celtic sea salt or Himalayan rock salt. Instructions Roasting meat is really easy to do moderately well, but takes some practice to get really good at so don t beat yourself up if you don t get it 100% perfect the first time you try this. This recipe should get you most of the way for most cuts of beef, but don t be afraid to look for more advice online if you re unsure. All ovens are slightly different and although I ve given you guidelines below, a meat thermometer is a great tool to help know when your roast is done, especially if you want to get it perfect the first time. For medium you want to get to 150ºF (65ºC) on the inside, so aim for a little below this if you like it a bit rarer, or take it up to 170ºF (75ºC) to have it well done. 1. Preheat oven to 350ºF (180ºC). 2. Place your onion rings in a roasting dish with some rosemary on top. 3. Put your beef on top of the onions and rosemary and rub with salt, pepper, lemon juice (⅛ lemon) and 1 tablespoon of olive oil. 4. [Optional] make small incisions into the meat and push half slices of garlic cloves into the slit. You can also add rosemary into the incisions if you like or just sprinkle some on top of the meat. If this seems like too much hassle, just put the whole garlic cloves into the roasting dish (skin on if you like) along with the onions they ll come out delicious. 5. Put your roast in the oven and bake (see Roasting Times below for guidelines on cooking times). 6. Make sure to check the internal temperature minutes early with your meat thermometer, to avoid over-cooking. Roast Beef 17

18 Instructions Continued 7. Rub your remaining vegetables with salt and 1 tablespoon of olive oil. Place these in the roasting dish when you think you have around 45 minutes of roasting time left to go. If you re cooking for one, you can put all the vegetables in with the meat at the start. 8. Once your meat is cooked, take it out of the oven and let it sit on a plate for minutes as this will help make it juicier. 9. Remove the vegetables from the roasting dish and while the meat is resting, make the gravy: a. Remove some of the excess fat left floating on the top of the roasting dish. b. Mix ¼ cup of beef stock with a teaspoon of corn starch/flour. Add to the roasting dish and place over your stove top on high. c. Stir the gravy for 5-10 minutes until it thickens getting any bits that have stuck to the roasting dish. d. Note: If your gravy doesn t thicken, you might need to add a little more corn starch/flour. If it s too thick, then add a little more stock. 10. Once your gravy is ready, quickly cook up the baby spinach using a tablespoon of butter and a little lemon juice. 11. Slice the roasted meat across the grain and serve about 5 oz (140 g) of cooked meat per person along with half your roast vegetables, one third of the sweet potato, and all of the baby spinach. 12. Remember that you want to save one third of the cooked sweet potato in a separate container for Tuesday night. Also put half of the roast beef, and half of the remaining vegetables away in the refrigerator for tomorrow. Roasting Times If you like your beef medium most people recommend that you roast for around 25 minutes for every pound (450 g) at 350ºF (180ºC). If you re cooking for one, I d give it about 30 minutes, and legs usually need about an hour and a half on average. For a better estimate, don t be afraid to ask your butcher (or your mom). Roast Beef 18

19 Beef and Vegetable Curry You will have spent a fair bit of time in the kitchen yesterday making the Sunday roast, but it will pay off tonight when you make this beef curry in just a few minutes. Remember that this recipe is for one person so please make sure to multiply the quantities for more people. servings = 1 Prep time = 5 mins Total time = 10 mins Ingredients 5 oz (140 g) cooked left over beef from last night, chopped. Left over roast vegetables from last night, chopped. 1 bunch bok choy or similar leafy green vegetable, chopped. 1 cup full-fat coconut milk. Your choice of curry powder or paste. Cilantro/coriander [optional]. Celtic sea salt or Himalayan rock salt. Instructions 1. Heat up the bok choy, beef, and left over vegetables in a wok, fry pan, or saucepan along with the coconut milk, curry, and salt to taste. Stir and simmer for a few minutes. 2. That s it! Serve in a bowl with some cilantro (coriander) if you feel like being fancy. Beef Snacks Curry 19

20 Salmon with Mustard Sauce and Baby Spinach T his recipe is for one person so please make sure to multiply the quantities for more people. servings = 1 Prep time = 5 mins Total time = 20 mins Main Ingredients 7 oz (200 g) piece of wild fillet salmon, skin on. 2 oz (55 g) leftover roast sweet potato from Sunday night s roast, chopped. 3 cups baby spinach [this is about one third of a 10 oz (280 g) bag]. ¼ lemon, juiced. 1 teaspoon virgin coconut oil. 1 teaspoon butter. Celtic sea salt or Himalayan rock salt and ground black pepper. Mustard Sauce Ingredients ¼ lemon, juiced. 1 tablespoon Dijon mustard. ½ tablespoon whole-grain mustard. 1 tablespoon extra virgin olive oil. Salmon with Mustard Sauce 20

21 Instructions 1. Mix together the mustard sauce ingredients and set aside. 2. Fry the salmon over medium-high heat in coconut oil, skin side down until golden brown and slightly charred (about 4-5 minutes). 3. Add the leftover roast sweet potato to the fry pan to reheat it. 4. Flip the salmon once and cook for a further 3-4 minutes. Salmon is best served a little pink in the center so no need to overdo it. 5. Once the salmon is cooked, quickly sauté the baby spinach in a little butter and lemon, and serve with the salmon and mustard sauce. Salmon with Mustard Sauce 21

22 Slow Cooked Beef Bok Choy with Sweet Potato and servings = 2 Prep time = 15 mins Total time = 4.5 hrs This is another great dish for busy mid-week dinners. You can either prepare the meal first thing in the morning, or if you can make space in your refrigerator, you can put it together the evening before and then you just need to switch on the crock-pot (slow cooker) in the morning. I have written this recipe assuming you have a crock-pot because when I asked on the Challenge Facebook group, almost every single respondent said they had one. Please accept my sincere apologies if you don t have one. If you re home for the day you can make this meal with a casserole dish or substitute this recipe for another one that I have provided for this week. Just make sure to update your shopping list to reflect the changes. This recipe is enough for one person to have two dinners (I want you to cook enough for two nights to save you time) so if you re cooking for others, make sure to multiply the quantities. Note that the serving of bok choy is for one meal, so you ll need the same amount again on the next night which I have allowed for in your shopping list. Slow Cooked Beef 22

23 Instructions 1. Cut the beef into large chunks approximately 2 inches (50 mm) cubed [no need to cut up short ribs, or shin meat however] and put in the crock-pot (slow cooker). 2. Add the onions, carrot, and sweet potato. Ingredients 14 oz (400 g) stewing beef [choose your preferred cut]. The best cuts for this recipe are short ribs, chuck, blade, shin and brisket. My favorite is short ribs if you can find them! 9 oz (255g) sweet potato, peeled and chopped into 1 (25mm) cubes. ½ onion, diced. 1 carrot, peeled and chopped. 2 tablespoons gluten free soy sauce (or tamari sauce). 2 whole star anise [optional but much better with this flavorful ingredient]. 3 garlic cloves, crushed and diced. ¼ cup rice wine vinegar. 1 cup beef stock. 2 bunches of bok choy (per meal), chopped. 1 teaspoon butter. 3. Add all the other ingredients (except the butter and the bok choy). You can refrigerate the whole dish until the morning if you re getting it ready in the evening. 4. Slow cook on high for at least 4 hours, or if that isn t convenient, you can put it on low for 8-10 hours until you get home. 5. When you re ready to serve, quickly stir fry your bok choy in a little butter or if you want to make things really easy, add it to the crock pot for 3 minutes at the end. 6. If you reheat the second serving of this meal using a microwave or on a stove top, you can add raw chopped boy choy in with the stew and it will be cooked by the time the meat is re-heated. Slow Cooked Beef 23

24 Garlic Ginger Chicken Wings with Broccoli servings = 1 Prep time = 20 mins Total time = 45 mins This is one of my favorite dinners because it s so quick and it tastes fantastic. If you have time in the morning, I recommend putting the marinade together with the chicken wings so that the marinade has the day to really soak into the chicken wings. Then all you have to do when you get home from work is put them in the oven. Remember that this recipe is for one person so please make sure to multiply the quantities for more people. Ingredients 13 oz (370 g) raw chicken wings. 2 garlic cloves, crushed and diced. 1 tablespoon fresh ginger, finely chopped or grated. 3 tablespoons gluten free soy sauce (or tamari sauce). 1 tablespoon brown rice syrup (also called rice malt syrup) [optional] ½ head broccoli, chopped. ¼ cup raw cashew nuts. 1 teaspoon butter. ¼ lemon, juiced. Garlic Ginger Chicken Wings 24

25 Instructions 1. Make the marinade by adding the garlic and ginger to a large bowl along with 2 tablespoons of soy (or tamari) sauce, and the brown rice syrup. Set aside about a ¼ of the garlic to cook with the broccoli. 2. Cut the chicken wings into pieces and mix into the marinade. If you can t be bothered cutting the wings up, then don t worry, they will still come out great as whole wings. 3. [Optional] If you have time, let the wings marinate for 20 minutes or longer (all day is best). 4. Preheat the oven to 350ºF (180ºC) and bake the wings for minutes. Note: If you stick a sheet of foil, or parchment (baking) paper on the bottom of the roasting dish it will make cleaning up much easier. 5. When the wings are almost ready, fry the garlic in butter briefly before mixing in the broccoli with a few tablespoons of water and the juice from a lemon quarter. 6. When the broccoli is starting to soften, mix in a tablespoon of soy (or tamari) sauce along with raw cashew nuts and cook for another minute or so. 7. Serve the broccoli and wings when they re both ready. Cilantro (coriander) goes great with this meal if you have any left from earlier in the week. Garlic Ginger Chicken Recipe Name Wings 25

26 Lettuce Wrap Burgers This is a fun recipe for the weekends, which goes well for lunch or dinner. Since tomorrow is the first day, of Week 4, where lunch will be included in the challenge for the first time, I have set the quantities in the beef patty ingredients so you ll have enough for dinner on Saturday, and lunch on Sunday. The quantities for the other ingredients are just for one meal though so you ll need to prepare the same amount both days. servings = 2 Prep time = 15 mins Total time = 20 mins Please also remember that this recipe is for one person so please make sure to multiply the quantities for more people. Beef Patty Ingredients 14 oz (400g) ground beef (mince). 1 tablespoon virgin coconut oil. ½ tablespoon extra virgin olive oil 1 teaspoon garlic powder. 1 teaspoon Italian herbs. Celtic sea salt or Himalayan rock salt and ground black pepper. Lettuce Wrap Burgers Snacks 26

27 Instructions Other Ingredients 2-3 Romaine (Cos) lettuce leaves. 2 dill pickles, sliced (should contain NO sugar). ½ tomato, sliced. ½ avocado, sliced. ⅛ red onion, sliced thinly. 1 tablespoon of coconut yogurt [optional]. ¼ garlic clove, crushed and diced. 1. For the beef patty, mix ingredients together thoroughly in a bowl. Form mixture into 4 patties with your hands and set aside. 2. Fry the patties in coconut oil for 4-5 minutes on each side until done. 3. While the patties are cooking, prepare your tomato, onion, pickles, and avocado. If you have any leftover bell pepper or baby spinach from earlier in the week you might want to consider adding this into your burger too? 4. Make a delicious PCOS friendly condiment for your burgers by mixing a ¼ clove of crushed garlic with 1 tablespoon of coconut yogurt. Alternatively, you can use Dijon mustard or mayonnaise. I suggest you avoid using ketchup as a general rule as most commercial ketchup products are full of sugar. 5. Build yourself two lettuce wrap burgers per meal using at least two or three lettuce leaves and enjoy! Lettuce Wrap Burgers Snacks 27

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