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In par tnersh ip wi th
#PCOS 30 Day Chal lenge
7-Day Meal plan
Contents
©2018TheFertilityKitchenLtd.AllRightsReserved.
PageIntroduction 1Getting organised 2Before you begin checklist 3 Shopping list 4-5Meal preparation plan 6-7Meal preparation schedule 8Meal plan 9-10
Introduction
©2018TheFertilityKitchenLtd.AllRightsReserved.
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Connect with me https://instagram.com/thefertilitykitchen/https://facebook.com/thefertilitykitchen/https://twitter.com/food4fertility
Welcome! I’mCharlotte,founderofTheFertilityKitchenandIamdelightedtohavecreatedthis7-daymealplanforyou.Thismealplanisn’tadiet.Itisdesignedtoenlivenahappier,healthieryou.Iamconfidentthattheabundanceofwhole,realfoodsIhaveincludedwillhelpyoutofeelstrong,healthyandenergised.Ifyouhaveanyquestionsatall,pleasedropmeanemail:[email protected]#pcos30daychallengeFacebookGroup.FeelfreetosharephotosofthefoodyoumakeonFacebookorInstagram,tag@thefertilitykitchenandusethehashtag#thefertilitykitchenitmakesmydaytoseeyourrecreations!Ihopeyouenjoytheplan.Love Charlotte x
Getting organised
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Print the materialsPrintthise-booksothatyouhaveeverythingyouneedtohand.Readthroughthemealplan,mealpreparationplanandshoppinglisttogetaclearideaofthemealprepyou’llneedtodo.Refertothe‘beforeyourbegin’checklisttogetorganised.Download the recipesGetthemealplanrecipesfromhttp://thefertilitykitchen.co.uk/pcos-30-day-challenge/Thisisyourcookbookfortheweekahead–printitandkeepitinyourkitchen.Do your shoppingCheckyourshoppinglistagainstyourstorecupboard&crossoffitemsyoualreadyhave.Ideally,shopfortheplantwodaysbeforeyouintendtostart,e.g.shoponSaturdaytostartMonday(don’tbuyfruitorvegetablesanyearlierthanthissothattheystayfresh).
Cook once, eat twiceIlovethismantraandmostlycookinthiswaytomakemylifeeasier.It’sabigplusifyourtimeislimitedduringtheworkweek.Youwillbecookingamealfortwoeacheveningandenjoyingoneportionfordinnerandanotherforlunchthenextday.Ifyouarecookingfortwopeopleyouwillneedtodoubletherecipeandadjustyourshoppinglistaccordingly.Ifyouwillbeoutatlunchtimewithnomeansofheatingyourfoodtheninvestinacontainerthatwillkeepyourfoodwarm.Checkoutmyfavouritelunchcontainershere:http://thefertilitykitchen.co.uk/equipmentPrep day / Rest dayCompleteyourprepthedaybeforeyouintendtostart(i.e.SundaytostartMonday)-refertothe‘mealpreparationplan’.Youwillmakeonemealinadvance,youcaneatoneportionthat
evening(thenightbeforeday1),boxoneportionforlunchthenextdayandfreezetheremainingtwoportionsreadytobedefrostedfordinner/lunchlaterintheweek.Thismeansthatononeweekday(Friday)youwon’tneedtocook.Hurrah!SnackingIhaveincluded2optionalsnackseachdaytohelptokeepyourbloodsugarlevelsstable.Youdon’thavetosnack–listentoyourbody.Remembertoremovethesnackingredientsfromyourshoppinglistandadjustyourprepscheduleifyoudon’twanttoincludethem.Be flexibleFeelfreetoswitchthingsaroundforyourconvenience.Checkthesubstitutionsattheendofeachrecipeifyouneedtoswapoutaningredientduetopersonalpreference.Ifyoumakeanychangesdon’tforgettoamendyourshoppinglist.
Before you begin checklist
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IrecommendstartingthemealplanonaMonday,asthiswillgiveyoutheweekendtogetorganised.Ofcourseyoucanstarttheplanonanydaytosuityou.Printing Checktheboxesonceprinted:☐ Cookbook(getthisfromhttp://thefertilitykitchen.co.uk/pcos-30-day-challenge/)☐ Shoppinglist☐ Mealpreparationplan☐ Mealpreparationschedule☐ MealplanGo ShoppingShoptwodaysbeforeyouintendtostart,soideallyshoponSaturdaytostartMonday.☐ Checktheshoppinglistagainstyourstorecupboardandcrossoffanyingredientsyoualreadyhave☐ Checkthisboxonceyourshoppingiscomplete
Meal preparationMealpreparationwillmakeyourlifeeasierandsaveyoutimesodon’tbetemptedtoskipthisstep.Completeyourpreparationthedaybeforeyouarestartingtheplan.Isuggeststartingfirstthinginthemorning,puttingsomemusiconandworkingthroughthelist!☐ CheckthisboxonceyourmealpreparationiscompleteEquipment tipsCheckoutmyfavouriteequipmenthere:http://thefertilitykitchen.co.uk/equipmentFood containers☐ Makesureyouhaveplentyofsuitablecontainersforstoringfood.Seethelinkaboveformyfavourites.Measuring cups☐ Ihighlyrecommendinvestinginasetofmeasuringcupsifyoudon’thavethem.Iusethemfrequentlytomeasureingredientsandservingsizes.Manyoftherecipesintheplanrequirecupmeasures.Seethelinkaboveformyrecommendation.
Shopping List
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Ihavelistedsomeofmyfavouritebrandsinbrackets,butyouareobviouslyfreetochooseyourownfavourites.I’velistedthequantitiesrequiredfortherecipesinthemealplan.Notethatpacksizesavailabletopurchasemaybelargerthanrequired.Produce☐ Apples,preferablyorganicx4☐ Avocado,Hassx5☐ Bananax1☐ Beetroot,freshx1☐ Bellpepper,redx1,yellowx1☐ Berries(blueberries/strawberries/raspberries)1punneteach☐ Broccoli,1largehead(tobeusedin2recipes)☐ Brownonionx3☐ Cabbage,red¼☐ Cauliflower,largex1(tobeusedin2recipes)☐ Carrotsx5☐ Celerysticks,2☐ Chilli,redx1☐ Coriander,smallbunch,x1(tobeusedin2recipes)☐ Courgettesx7☐ Garlic,2bulbs☐ Grapes,green(80g).Ifyoubuyabuncheitherfreezetherestorincludetheminsnacks(day5/7)☐ Mangox1☐ Redonion,smallx1☐ Rocketleaves(140g)☐ Rootginger,2-inchpiecex2
☐ Saladonions,1bunch☐ Spinach,fresh(250g)☐ Sweetpotatox3☐ Tomatox1☐ Unwaxedlemonx1☐ Unwaxedlimesx2Refrigerated food☐ Coconutyogurt(RebelKitchenorCOYO)(400g)☐ Cod,line-caught(650g)☐ WildAlaskansalmon(2portions)Frozen food☐ Raspberries(1cup,about150g)☐ Gardenpeas(70g)Store cupboard☐ Almonds,flaked(1tbsp)☐ Almonds,ground(90g)☐ Almondmilk(RudeHealthUltimateAlmond–orlookforanotheronewithnostabilisersorgums),1Litre☐ Blackbeans(MrOrganic),x2tins☐ Brazilnuts(1½cups)☐ Brownbasmati&wildrice,x1packetORbrownrice☐ Brownricenoodles(KingSoba),x1packet☐ Cacaopowder,raw(1tsp)ORcocopowder☐ Cashewnuts(1½cups)
Shopping List
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☐ Choppedtomatoes(MrOrganic)x4tins☐ Chickpeas(MrOrganic)x2tins☐ Coconut,desiccated(unsweetened,unsulphured)(1tbsp)☐ Coconutflakes(unsweetened,unsulphured)(120g)☐ Coconutmilk(BionaOrganic),400ml☐ Coconutoil(BionaOrganiccoconutoilcuisine,it’sflavourless.AvailablefromAmazonorOcado),1jar–470ml☐ Dove’sFarmglutenfreebakingpowder(1tsp)☐ Eggs,organicfree-rangex14☐ Extravirginoliveoil,x1bottle☐ Glutenfreeloaf–IliketheGoodGrainBakery(availablefromOcadoorAbel&Cole)x1☐ Goldenlinseeds(1½cups)☐ Gojiberries(1tbsp)OPTIONALinporridgeonday4☐ Greenlentils(MrOrganic)x1tin☐ GreenTea,TeapigsMaoFeng(15perpack)–OPTIONAL☐ Hempseeds,hulled(60g)☐ Kidneybeans(MrOrganic),x1tin☐ Nutritionalyeastflakes(MarigoldEngevitawithaddedB12;buyfromAmazon,Ocadoorahealthfoodshop)☐ Oats(30g)☐ Oatcakes(RudeHealthblacksesame&chia)x1packet☐ Oatflour,110g(youcanmakethisbuywhizzingupoatsinafoodprocessororhighspeedblender)☐ Polenta(organicisbestbecausecorncanbegeneticallymodified)(60g)☐ Pumpkinseeds(½cupplus1tbsp)
☐ Puremaplesyrup(1tbsp)OPTIONALtouseinalmond&raspberrymuffins☐ Purevanillaextract(2tsp)☐ Quinoa,EITHERdried(1packet,approx.250g)ORready-to-eat(MerchantGourmetred&whitequinoa,2x250g)☐ Ricebreadcrumbs(100g)ORblitzasliceofglutenfreebreadinthefoodprocessoruntilitresemblesbreadcrumbs☐ Sesameseeds(½cup+1tsp)☐ Smoothpeanutbutter(lookforonethathasnoaddedoils,saltorsugar,e.g.Meridian)x1jar☐ Sundriedtomatoesinoliveoil(120g)☐ Sunflowerseeds(½cup+1tbsp)☐ Tahini,light(hulled),x1jar☐ Tamariglutenfreesoysauce(Clearspring)(150ml)☐ Vegetablestock(Marigoldlesssaltvegetablebouillonpowder)☐ Walnuts(2½cups/315g)Herbs & Spices☐ Bayleavesx2☐ ChilliflakesOPTIONALinpadThai☐ Chillipowder,mild☐ Cinnamon,ground☐ Cumin,ground☐ Garammasala☐ Italianseasoning☐ Seafoodseasoning(IlikeSteenbergs)☐ Smokedpaprika☐ Turmeric,ground
Meal preparation plan
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Onthedaybeforeyoustarttheplan,Irecommendsettingasideatleasttwohoursinthemorningtocompleteyourmealpreparation(whichiswhyIsuggeststartingtheplanonMondaysothatyouhavetheweekendtogetready).Itmightsoundlikealotofworkbutitwillsaveyousomuchtimeduringtheweekahead–midweekcookingwillbeabreezeandhealthfulmealswillbereadyinmereminutes.Somestepsareoptionalbutyouaremorelikelytosticktotheplanifyoucompletethemealpreparationinadvance. ☐ Prepare lentil & cauliflower bolognese (cookbook p. 13) Eatoneservingfordinnertonight(thenightbeforeday1),set-asideoneservinginthefridgeforlunchtomorrow(day1).Freezetheremainderinindividualportions.You’lleatanotherportionfordinneronday5andoneforlunchonday6.Spiralizetwocourgettes–storeoneinanairtightcontainerorsealedbaginthefridgeandset-asidetheothertogowithdinnertonight.
☐ Prepare fertility kitchen seed mixInalargebowlcombine½cupsesameseeds,½cupsunflowerseeds,½cuppumpkinseedsand1½cupsflaxseeds,mixwellandplaceinanairtightcontainertokeepinthefridge.Youwilluse3tbspinthefertilitykitchenno-sugargranola;theyare
servedwithbreakfastonday3andwithsixsnacksduringtheweek.Youcanhalvethequantitiesifyoudon’tplantosnack.
☐ Prepare fertility kitchen no-sugar granola (cookbook p. 2) Youwillenjoythisforbreakfastondays1and5.Storethisinanairtightcontainer-IliketostoreinaglassKilnerjar.
☐ Prepare fertility kitchen trail mix (cookbook p. 10)OPTIONAL–skipthisifyouarenotgoingtosnack.Thisisoneofyoursnacksondays1,2and4.Storethisinanairtightcontainer-IliketostoreinaglassKilnerjar.
☐ Hard boil 4 eggsInamediumpan,justcover4eggswithcoldwater.Bringtoaboilthensimmerwiththelidonfor10minutes.Removetheeggsfromthepanandplungeintocoldwater(thishelpstopreventdarkringsformingaroundtheyolk).Peelthem(crackeacheggwiththebackofateaspoonthenpeelandrinse).Storeinanairtightcontainerinthefridge.
Meal preparation plan
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☐ Prepare turmeric hummus (cookbook p. 9) OPTIONAL–skipthisifyouarenotgoingtosnack.Storeinanairtightcontainerinthefridge.
☐ Prepare one sweet potatoOPTIONAL–youcanleavethisuntilday1(evening)ifyouwish.Dicealargesweetpotatointo1cmcubesreadyfortomorrow’sdinner(day1).Storeinanairtightcontainerinthefridge.
☐ Prepare smoky black bean burgers (cookbook p.14)Thisisyourday1eveningmeal,youcanmaketheburgersonday1intheeveningifyouwishbutyourdinnerwillbereadymuchquickerifyoupreparetheburgersinadvance.Placetwoburgersinthefridgeinanairtightcontainerandfreezetheremainingfour.
☐ Prepare green protein smoothie ingredients (cookbook p. 3) OPTIONAL–youcandothisbeforebreakfastonday2ifyouwish.Washanddrythespinach,peelandchopthebanana,peelandchoptheavocado,washandhalvethegrapes.Placealltheingredientsinaziplockbaginthefreezer.
☐ Prepare quinoa OPTIONAL–skipthisstepifyouboughtcookedquinoa. Place1/3cupuncookedquinoainamediumsaucepanwith2/3cupcoldwater.Bringtoaboilthensimmerwiththelidonfor15minutes.Removefromtheheatandfluffwithafork.Allowtocoolcompletelythenstoreinthefreezerinanairtightcontainer.Youwillhaveoneservingonday3andoneonday4.
☐ Make raspberry & almond muffins (cookbook p. 12) OPTIONAL–skipifyouarenotgoingtosnackoryoucanmakeonday2afterdinnerifyouprefer.Allowtocoolcompletelythenstoreinthefreezer,individuallywrapped.
☐ Freeze the two salmon portions and the cod Separatethesalmonwithbrownparchmentpaperandsealinabag.Wrapthecodinbrownparchmentpaperandsealinabag.Freezeboth.
☐ Slice and freeze the gluten free loaf Youonlyneedtwoslicesofbreadforbreakfastonday3.Slicetheloaf(ifnecessary),separateeachslicewithbrownparchmentpaperandfreezesothatyoucanremove2slicesonday3andtoastfromfrozen.Ifpre-slicedjustpopinthefreezer.
Meal preparation schedule
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Day 1 Monday
Day 2 Tuesday
Day 3 Wednesday
Day 4 Thursday
Day 5 Friday Day 6 Saturday
Day 7 Sunday
AM☐ Wash½cupfreshberriestoservewithcoconutyogurtandfertilitykitchengranola(p.2)☐ Packlunch&snacksPM☐ Preparegreensalad,sautéthepre-dicedsweetpotato(p.14)&warmupaburger.☐ Placehalfthegreensaladandhalfthecookedsweetpotatoinacontainerwiththeotherburgerforlunchtomorrow.
AM☐ Makegreenproteinsmoothie(p.3).Enjoyhalfforbreakfastandpourhalfintoasealablejarforyoursnacklater.☐ Wash½cupblueberriesandpackwithsnacksandlunch.PM☐ PreparerainbowpadThai(p.15).Placehalfinacontainerforlunchtomorrow.☐ Makeraspberry&almondmuffins(p.12)(ifyoudidn’tmakethemduringmealprep)
AM☐ Ifyoupre-cooked&frozequinoa,moveitintothefridgetodefrost.☐ Remove2slicesoftoastfromfreezer&prepareavocadotoast(p.4)☐ Packlunchandsnacks(takeamuffinfromthefreezer,itwillthawbysnacktime)PM☐ Preparesweetpotato&beanchilli(p.16).Placehalfthequinoaandhalfthechilliinacontainerforlunchtomorrow.
AM☐ Movethesalmonintothefridgetodefrost.☐ Preparebeet,cacao&coconutporridge(p.5)☐ Packlunch&snacks(takeamuffinfromfreezer)PM☐ Preparesalmonbowl(p.17).Placeoneportioninacontainerwithhalfthesaladforlunchtomorrow.☐ Preparebeetroothummus(p.9)
AM☐ Movetwoportionsofcauliflower&lentilbolognesefromthefreezertothefridgefortonight’sdinner&tomorrow’slunch☐ Wash1-cupfreshberries,servehalfwithcoconutyogurtandfertilitykitchengranola(p.2)andpackhalfwithsnacksandlunchfortheday.PM☐ Spiralizeacourgettetoservewithdinner.Warmupcauliflower&lentilbolognese.
AM☐ Takeamuffinfromthefreezer☐ Prepareomeletteorchickpeaomeletteandavocadosalsa(p.6-7).Squeezelemonjuiceontheleftoveravocadohalf,wrap&refrigerate☐ Spiralize&blanchacourgettetoservewithlunchPM☐ Preparechickpea&spinachcurry(p.18)servehalfandplacetheotherhalfinacontainerforlunchtomorrow
AM☐ Takeamuffinfromthefreezerforsnacklaterandmovethecodforthefishfingerstothefridgetodefrost.☐ Preparegreenbrunchbowl(p.8)forbreakfast☐ Wash½cupfreshberriesand¼cupgrapesforsnackwithcoconutyogurt,walnuts&seedsPM☐ Preparefishfingersandpolentachips(p.19)fordinner
Meal plan
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Breakfast Snack Lunch Snack DinnerDay 1 Monday
Greentea(optional)1servingfertilitykitchenno-sugargranolawithcoconutyogurt&freshberries(p.2)
2oatcakeswithturmerichummus,1tspmixedseeds&1hardboiledegg(p.9)
1servingleftovercauliflower&lentilbolognesewithcourgetti(p.13)
1servingfertilitykitchentrailmixandanapple(p.10)
Smokyblackbeanburgerwithgreensaladandsautéedsweetpotato(p.14)
Day 2 Tuesday
Greentea(optional)1servinggreenproteinsmoothie(p.3)
1servingfertilitykitchentrailmixand1serving(½cup)freshblueberries(p.10)
Leftoversmokyblackbeanburgerwithgreensaladandsautéedsweetpotato(p.14)
1servingleftovergreenproteinsmoothie(p.3)
1servingrainbowpadThaiwithbrownricenoodles(p.15)
Day 3 Wednesday
Greentea(optional)Avocadotoastwithmixedseedsandrocket.(p.4)
2oatcakeswithturmerichummus1tspmixedseeds&1hardboiledegg(p.9)
1servingleftoverrainbowpadThaiwithbrownricenoodles(p.15)
Raspberry&almondmuffin(p.12)
1servingsweetpotato&beanchilliwithquinoa(p.16)
Day 4 Thursday
Greentea(optional)Beet,cacao&coconutporridge(p.5)
1servingfertilitykitchentrailmixandanapple(p.10)
1servingleftoversweetpotato&beanchilliwithquinoa(p.16)
Raspberry&almondmuffin(p.12)
1servingsalmonbowl(p.17)
Day 5 Friday
Greentea(optional)1servingfertilitykitchenno-sugargranolawithcoconutyogurt&freshberries(p.2)
1cupfreshberries&grapes(optional)with2tbspcoconutyogurt,¼cupchoppedwalnuts&1tbspmixedseeds(p.11)
1servingleftoversalmonbowl(p.17)
Beetroothummuswith1tspmixedseeds,carrotsticks&1hardboiledegg(p.9)
1servingdefrostedcauliflower&lentilbolognesewithcourgetti(p.13)
Meal plan
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Breakfast Snack Lunch Snack DinnerDay 6 Saturday
Greentea(optional)Omelette(p.6)orchickpeaomelette(p.7)withavocadosalsa
Beetroothummuswith1tspmixedseeds,carrotsticks&1hardboiledegg(p.9)
1servingleftoverdefrostedcauliflower&lentilbolognesewithcourgetti(p.13)
Raspberry&almondmuffin(p.12)
1servingchickpea&spinachcurrywithwildrice(p.18)
Day 7 Sunday
Greentea(optional)Greenbrunchbowl(p.8)
Raspberry&almondmuffin(p.12)
1servingleftoverchickpea&spinachcurrywithwildrice(p.18)
1cupfreshberries&grapes(optional)with2tbspcoconutyogurt,¼cupchoppedwalnuts&1tbspmixedseeds(p.11)
Fish&polentachipswithsteamedgreens(p.19)
