PCOS 30 Day Challenge 7-Day Meal Plan

#PCOS 30 Day Challenge

7-Day Meal plan In partnership with Contents

Page

Introduction 1

Getting organised 2

Before you begin checklist 3

Shopping list 4-5

Meal preparation plan 6-7

Meal preparation schedule 8

Meal plan 9-10

Welcome!

I’m Charlotte, founder of The Fertility Kitchen and I am delighted 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, real foods I have included will help you to feel strong, healthy and energised.

If you have any questions at all, please drop me an email: [email protected]

I look forward to seeing you in the #pcos30daychallenge Facebook Group. Feel free to share photos of the food you make on Facebook or Instagram, tag @thefertilitykitchen and use the hashtag #thefertilitykitchen it makes my day to see your recreations!

I hope you enjoy the plan.

Connect with me Love Charlotte x https://instagram.com/thefertilitykitchen/ https://facebook.com/thefertilitykitchen/ https://twitter.com/food4fertility

Print the materials Cook once, eat twice evening (the night before day 1), box Print this e-book so that you have I love this mantra and mostly cook in one portion for lunch the next day and everything you need to hand. Read this way to make my life easier. It’s a big freeze the remaining two portions ready through the meal plan, meal preparation plus if your time is limited during the to be defrosted for dinner/lunch later in plan and shopping list to get a clear idea workweek. You will be cooking a meal the week. This means that on one of the meal prep you’ll need to do. Refer for two each evening and enjoying one weekday (Friday) you won’t need to to the ‘before your begin’ checklist to get portion for dinner and another for lunch cook. Hurrah! organised. the next day. If you are cooking for two people you will need to double the Snacking Download the recipes recipe and adjust your shopping list I have included 2 optional snacks each Get the meal plan recipes from accordingly. day to help to keep your blood sugar http://thefertilitykitchen.co.uk/pcos- levels stable. You don’t have to snack – 30-day-challenge/ If you will be out at lunchtime with no listen to your body. Remember to This is your cookbook for the week means of heating your food then invest remove the snack ingredients from your ahead – print it and keep it in your in a container that will keep your food shopping list and adjust your prep kitchen. warm. Check out my favourite lunch schedule if you don’t want to include containers here: them. Do your shopping http://thefertilitykitchen.co.uk/equipm ent Be flexible Check your shopping list against your store cupboard & cross off items you Feel free to switch things around for already have. Ideally, shop for the plan Prep day / Rest day your convenience. Check the two days before you intend to start, e.g. Complete your prep the day before you substitutions at the end of each recipe if shop on Saturday to start Monday (don’t intend to start (i.e. Sunday to start you need to swap out an ingredient due buy fruit or vegetables any earlier than Monday) - refer to the ‘meal preparation to personal preference. If you make any this so that they stay fresh). plan’. You will make one meal in changes don’t forget to amend your advance, you can eat one portion that shopping list.

I recommend starting the meal plan on a Monday, as this will Meal preparation give you the weekend to get organised. Of course you can start the plan on any day to suit you. Meal preparation will make your life easier and save you time so don’t be tempted to skip this step. Complete your preparation Printing the day before you are starting the plan. I suggest starting first thing in the morning, putting some music on and working Check the boxes once printed: through the list!

☐ Cookbook (get this from ☐ Check this box once your meal preparation is complete http://thefertilitykitchen.co.uk/pcos-30-day-challenge/) ☐ Shopping list Equipment tips ☐ Meal preparation plan ☐ Meal preparation schedule Check out my favourite equipment here: ☐ Meal plan http://thefertilitykitchen.co.uk/equipment

Go Shopping Food containers ☐ Make sure you have plenty of suitable containers for storing Shop two days before you intend to start, so ideally shop on food. See the link above for my favourites. Saturday to start Monday. Measuring cups ☐ Check the shopping list against your store cupboard and ☐ I highly recommend investing in a set of measuring cups if cross off any ingredients you already have you don’t have them. I use them frequently to measure ☐ Check this box once your shopping is complete ingredients and serving sizes. Many of the recipes in the plan require cup measures. See the link above for my recommendation.

I have listed some of my favourite brands in brackets, but you are ☐ Salad onions, 1 bunch obviously free to choose your own favourites. I’ve listed the ☐ Spinach, fresh (250g) quantities required for the recipes in the meal plan. Note that pack ☐ Sweet potato x3 sizes available to purchase may be larger than required. ☐ Tomato x1 ☐ Unwaxed lemon x1 Produce ☐ Unwaxed limes x2 ☐ Apples, preferably organic x4 ☐ Avocado, Hass x5 Refrigerated food ☐ Banana x1 ☐ Coconut yogurt (Rebel Kitchen or COYO) (400g) ☐ Beetroot, fresh x1 ☐ Cod, line-caught (650g) ☐ Bell pepper, red x1, yellow x1 ☐ Wild Alaskan salmon (2 portions) ☐ Berries (blueberries/strawberries/raspberries) 1 punnet each ☐ Broccoli, 1 large head (to be used in 2 recipes) Frozen food ☐ Brown onion x 3 ☐ Raspberries (1 cup, about 150g) ☐ Cabbage, red ¼ ☐ Garden peas (70g) ☐ Cauliflower, large x1 (to be used in 2 recipes) ☐ Carrots x5 ☐ Celery sticks, 2 Store cupboard ☐ Chilli, red x1 ☐ Almonds, flaked (1 tbsp) ☐ Coriander, small bunch, x1 (to be used in 2 recipes) ☐ Almonds, ground (90g) ☐ Courgettes x7 ☐ Almond milk (Rude Health Ultimate Almond – or look for ☐ Garlic, 2 bulbs another one with no stabilisers or gums), 1 Litre ☐ Grapes, green (80g). If you buy a bunch either freeze the rest or ☐ Black beans (Mr Organic), x2 tins include them in snacks (day 5/7) ☐ Brazil nuts (1½ cups) ☐ Mango x1 ☐ Brown basmati & wild rice, x1 packet OR brown rice ☐ Red onion, small x1 ☐ Brown rice noodles (King Soba), x1 packet ☐ Rocket leaves (140g) ☐ Cacao powder, raw (1 tsp) OR coco powder ☐ Root ginger, 2-inch piece x2 ☐ Cashew nuts (1½ cups)

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

On the day before you start the plan, I recommend setting aside served with breakfast on day 3 and with six snacks during the at least two hours in the morning to complete your meal week. You can halve the quantities if you don’t plan to snack. preparation (which is why I suggest starting the plan on Monday so that you have the weekend to get ready). It might sound like a lot of work but it will save you so much time during the week ☐ Prepare fertility kitchen no-sugar granola ahead – midweek cooking will be a breeze and healthful meals (cookbook p. 2) will be ready in mere minutes. Some steps are optional but you You will enjoy this for breakfast on days 1 and 5. Store this in an are more likely to stick to the plan if you complete the meal airtight container - I like to store in a glass Kilner jar. preparation in advance. ☐ Prepare fertility kitchen trail mix (cookbook p. ☐ Prepare lentil & cauliflower bolognese (cookbook 10) p. 13) OPTIONAL – skip this if you are not going to snack. This is one of Eat one serving for dinner tonight (the night before day 1), set- your snacks on days 1, 2 and 4. Store this in an airtight container aside one serving in the fridge for lunch tomorrow (day 1). - I like to store in a glass Kilner jar. Freeze the remainder in individual portions. You’ll eat another portion for dinner on day 5 and one for lunch on day 6. Spiralize ☐ Hard boil 4 eggs two courgettes – store one in an airtight container or sealed bag In a medium pan, just cover 4 eggs with cold water. Bring to a in the fridge and set-aside the other to go with dinner tonight. boil then simmer with the lid on for 10 minutes. Remove the eggs from the pan and plunge into cold water (this helps to ☐ Prepare fertility kitchen seed mix prevent dark rings forming around the yolk). Peel them (crack In a large bowl combine ½ cup sesame seeds, ½ cup sunflower each egg with the back of a teaspoon then peel and rinse). Store seeds, ½ cup pumpkin seeds and 1½ cups flaxseeds, mix well in an airtight container in the fridge. and place in an airtight container to keep in the fridge. You will use 3 tbsp in the fertility kitchen no-sugar granola; they are

☐ Prepare turmeric hummus (cookbook p. 9) ☐ Prepare quinoa OPTIONAL – skip this if you are not going to snack. Store in an OPTIONAL – skip this step if you bought cooked quinoa. Place airtight container in the fridge. 1/3 cup uncooked quinoa in a medium saucepan with 2/3 cup cold water. Bring to a boil then simmer with the lid on for 15 minutes. Remove from the heat and fluff with a fork. Allow to

☐ Prepare one sweet potato cool completely then store in the freezer in an airtight container. OPTIONAL – you can leave this until day 1 (evening) if you wish. You will have one serving on day 3 and one on day 4. Dice a large sweet potato into 1 cm cubes ready for tomorrow’s dinner (day 1). Store in an airtight container in the fridge. ☐ Make raspberry & almond muffins (cookbook p. ☐ Prepare smoky black bean burgers (cookbook 12) OPTIONAL – skip if you are not going to snack or you can make p.14) on day 2 after dinner if you prefer. Allow to cool completely then This is your day 1 evening meal, you can make the burgers on store in the freezer, individually wrapped. day 1 in the evening if you wish but your dinner will be ready much quicker if you prepare the burgers in advance. Place two burgers in the fridge in an airtight container and freeze the ☐ Freeze the two salmon portions and the cod remaining four. Separate the salmon with brown parchment paper and seal in a bag. Wrap the cod in brown parchment paper and seal in a bag. Freeze both. ☐ Prepare green protein smoothie ingredients (cookbook p. 3) ☐ Slice and freeze the gluten free loaf OPTIONAL – you can do this before breakfast on day 2 if you You only need two slices of bread for breakfast on day 3. Slice wish. Wash and dry the spinach, peel and chop the banana, peel the loaf (if necessary), separate each slice with brown and chop the avocado, wash and halve the grapes. Place all the parchment paper and freeze so that you can remove 2 slices on ingredients in a zip lock bag in the freezer. day 3 and toast from frozen. If pre-sliced just pop in the freezer.

Day 1 Day 2 Day 3 Day 4 Day 5 Friday Day 6 Day 7 Monday Tuesday Wednesday Thursday Saturday Sunday AM AM AM AM AM AM AM ☐ Wash ½ cup ☐ Make green ☐ If you pre- ☐ Move the ☐ Move two ☐ Take a muffin ☐ Take a muffin fresh berries to protein smoothie cooked & froze salmon into the portions of from the freezer from the freezer serve with coconut (p. 3). Enjoy half quinoa, move it fridge to defrost. cauliflower & for snack later and yogurt and for breakfast and into the fridge to lentil bolognese ☐ Prepare move the cod for fertility kitchen pour half into a defrost. ☐ Prepare beet, from the freezer to omelette or the fish fingers to granola (p. 2) sealable jar for cacao & coconut the fridge for chickpea the fridge to your snack later. ☐ Remove 2 slices porridge (p. 5) tonight’s dinner & omelette and defrost. ☐ Pack lunch & of toast from tomorrow’s lunch avocado salsa (p. snacks ☐ Wash ½ cup freezer & prepare ☐ Pack lunch & 6-7). Squeeze ☐ Prepare green blueberries and avocado toast (p. snacks (take a ☐ Wash 1-cup lemon juice on the brunch bowl (p. PM pack with snacks 4) muffin from fresh berries, serve leftover avocado 8) for breakfast ☐ Prepare green and lunch. ☐ Pack lunch and freezer) half with coconut half, wrap & salad, sauté the snacks (take a yogurt and refrigerate ☐ Wash ½ cup pre-diced sweet PM muffin from the PM fertility kitchen fresh berries and potato (p. 14) & ☐ Prepare freezer, it will ☐ Prepare salmon granola (p. 2) and ☐ Spiralize & ¼ cup grapes for warm up a burger. rainbow pad Thai thaw by snack bowl (p. 17). Place pack half with blanch a courgette snack with coconut (p. 15). Place half time) one portion in a snacks and lunch to serve with lunch yogurt, walnuts & ☐ Place half the in a container for container with half for the day. seeds green salad and lunch tomorrow. PM the salad for lunch PM half the cooked ☐ Prepare sweet tomorrow. PM ☐ Prepare PM sweet potato in a ☐ Make potato & bean ☐ Spiralize a chickpea & ☐ Prepare fish container with the raspberry & chilli (p. 16). Place ☐ Prepare courgette to serve spinach curry (p. fingers and other burger for almond muffins half the quinoa and beetroot with dinner. Warm 18) serve half and polenta chips (p. lunch tomorrow. (p. 12) (if you half the chilli in a hummus (p. 9) up cauliflower & place the other half 19) for dinner didn’t make them container for lunch lentil bolognese. in a container for during meal prep) tomorrow. lunch tomorrow

Breakfast Snack Lunch Snack Dinner Green tea (optional) 2 oat cakes with 1 serving leftover 1 serving fertility Smoky black bean Day 1 turmeric hummus, cauliflower & kitchen trail mix burger with green Monday 1 serving fertility kitchen 1tsp mixed seeds & lentil bolognese and an apple (p. 10) salad and sautéed no-sugar granola with 1 hard boiled egg (p. with courgetti (p. sweet potato (p. 14) coconut yogurt & fresh 9) 13) berries (p. 2) Green tea (optional) 1 serving fertility Leftover smoky 1 serving leftover 1 serving rainbow Day 2 kitchen trail mix black bean burger green protein pad Thai with Tuesday 1 serving green protein and 1 serving (½ with green salad smoothie (p. 3) brown rice smoothie (p. 3) cup) fresh and sautéed sweet noodles (p. 15) blueberries (p. 10) potato (p. 14) Green tea (optional) 2 oat cakes with 1 serving leftover Raspberry & 1 serving sweet Day 3 turmeric hummus rainbow pad Thai almond muffin (p. potato & bean Wednesday Avocado toast with 1 tsp mixed seeds & with brown rice 12) chilli with quinoa mixed seeds and rocket. 1 hard boiled egg (p. noodles (p. 15) (p. 16) (p. 4) 9) Green tea (optional) 1 serving fertility 1 serving leftover Raspberry & 1 serving salmon Day 4 kitchen trail mix sweet potato & almond muffin (p. bowl (p. 17) Thursday Beet, cacao & coconut and an apple (p. 10) bean chilli with 12) porridge (p. 5) quinoa (p. 16) Green tea (optional) 1 cup fresh berries 1 serving leftover Beetroot hummus 1 serving defrosted Day 5 & grapes (optional) salmon bowl (p. with 1 tsp mixed cauliflower & Friday 1 serving fertility kitchen with 2 tbsp coconut 17) seeds, carrot sticks lentil bolognese no-sugar granola with yogurt, ¼ cup & 1 hard boiled egg with courgetti (p. coconut yogurt & fresh chopped walnuts & (p. 9) 13) berries (p. 2) 1 tbsp mixed seeds (p. 11)

Breakfast Snack Lunch Snack Dinner Green tea (optional) Beetroot hummus 1 serving leftover Raspberry & 1 serving chickpea Day 6 with 1 tsp mixed defrosted almond muffin (p. & spinach curry Saturday Omelette (p. 6) or seeds, carrot sticks cauliflower & 12) with wild rice (p. chickpea omelette (p. 7) & 1 hard boiled egg lentil bolognese 18) with avocado salsa (p. 9) with courgetti (p. 13) Green tea (optional) Raspberry & 1 serving leftover 1 cup fresh berries Fish & polenta Day 7 almond muffin (p. chickpea & & grapes (optional) chips with steamed Sunday Green brunch bowl (p. 8) 12) spinach curry with with 2 tbsp coconut greens (p. 19) wild rice (p. 18) yogurt, ¼ cup chopped walnuts & 1 tbsp mixed seeds (p.11)