THE 30 DAY PCOS WEEK 3 MEAL PLAN

1 THE. 30 DAY. PCOS. WEEK 3 MEAL PLAN. HOSTED BY KYM CAMPBELL. From Beat PCOS & Smart Fertility Choices WEEK 3. WEEK 3. Food for thought USING FOOD AS MEDICINE Just as another heads-up, it's worth T his week is a big one as you'll be being prepared for a relatively focusing on trying a new repertoire expensive shop again. It's an of dinner recipes. unfortunate reality that unless you want to eat liver and cabbage I've also thrown a new breakfast for every meal, buying fresh meat recipe in here too and this one is even and vegetables is generally more better nutritionally than the Flax Seed expensive than less healthy processed and Almond Meal Porridge.

2 Foods. This is where we need to I've tried to make these recipes fit consider the nutritional value of food within your budget by letting you and its positive affect on our PCOS as decide which cuts of meat to get. well as just comparing the price tag. From a health perspective, the quality You might be spending a little more (coming from grass fed sources like to eat well, but you'll also be getting we discussed in last week's Food For a lot more health and happiness for Thought ) is more important than your buck. Eventually you'll start saving the cut. on other things too such as doctor bills and medication.

3 We're using food as medicine here so you need to keep this in mind when doing your shopping. Welcome 2. WHY I'VE INCLUDED SALMON. THIS WEEK. S almon 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). While wild caught is the most superior in terms of both health and the environment, some salmon farmers WHY CHIA SEEDS ARE elect to follow higher environmental AWESOME standards to satisfy consumer T his week's meal plan has you eating one of my best PCOS breakfast discoveries Chia Seed Porridge.

4 Chia demand for more sustainable aquaculture practices. If you live in the United States, seeds are one of the healthiest foods I recommend you check out on the planet because they: for a detailed Have massive amounts of nutrients description of Best Choice and per calorie. Good Alternative sources of salmon. Are loaded with antioxidants. For Canadians there is , for those of you in Are really high in fiber. the UK, is a great Are high in protein. site, while here in Australia we have Contain lots of Omega-3 fatty acids. Chia Seed Porridge is also one of the For those of you in other places in quickest and easiest breakfasts I've the world, if you search for the words come across making it a great staple sustainable seafood guide , you for the 30 Day Challenge.

5 Should be able to find clear guidance on the most suitable sources of seafood in your country. Why I've included Salmon 3. MY RECOMMENDED SUGAR This is because brown rice syrup is REPLACEMENT FOR COOKING almost entirely made from glucose A s I explain in my Beat PCOS sugars and is completely fructose Dessert Cookbook, when you free. While you still don't want to be need a little sweetness in your baking having large quantities of brown rice or cooking, my suggestion is to use syrup for restoring a healthy hormone brown rice syrup (also known as rice balance, when occasionally consumed malt syrup, or just rice syrup) rather as part of a meal, and in the small than any other source of sugar yes quantities that I prescribe, brown rice even the natural ones like honey, syrup can be a practical tool in any maple syrup, and coconut sugar, PCOS friendly diet.

6 Which are just as bad for you. My recommended sugar replacement 4. WHERE TO GET INGREDIENTS If you're lucky enough to have Amazon (USA ONLY) Fresh available in your area, then you A s I mentioned last week, I recently can also get your produce from there spent some time figuring out the without having to leave home! To use best places online to buy the less this service, you'll need an Amazon common ingredients in the meal Prime account but I am pretty sure plans. Hopefully this will make things that you can do a free 30 day trial of as easy as possible for you. both Amazon Prime and Amazon Fresh which can get you through the 30 Day If you're looking for an online store Challenge.

7 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 Click here for my list of from Amazon and to get your meats recommended Week 3 ingredients from US Wellness Meats (they also ship and where to find them. to Canada). Where to find ingredients 5. Your week 3 meal plan Meal Prep Breakfast Dinner Prepare Chia Seed Veggie Roast Beef with SUNDAY Porridge for the Scramble Vegetables week (see recipe). Chia Seed Beef and Vegetable MONDAY None Porridge Curry Prepare the crock Salmon with pot (slow cooker) in Chia Seed TUESDAY the evening or on Porridge Mustard Sauce and Baby Spinach Wednesday morning Put crock pot Slow Cooked Beef Chia Seed WEDNESDAY (slow cooker)

8 On in Porridge with Bok Choy and the morning Sweet Potato Flax Seed and Slow Cooked Beef THURSDAY None Almond Meal with Bok Choy and Porridge Sweet Potato Garlic Ginger Marinate chicken Veggie FRIDAY wings in the morning Scramble Chicken Wings with Broccoli Soak quinoa Steak and Lettuce Wrap SATURDAY overnight in water Eggs Burgers (see Week 4 meal plan). Your Sugar mealHacks plan 6. Recipes RECIPES. Your week 3. meal plan recipes Veggie Scramble T his 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. s ervINGS = 1 Prep time = 10 mins Total time = 15 mins Ingredients 1 or 2 fresh sausages 2 pastured eggs.

9 1 large tomato, diced. or sausage patties 1-2 tablespoons an avocado. [around 7 oz (200g) in unsweetened almond 1 teaspoon butter. total]. These should be milk. Celtic sea salt or gluten free, sugar free, red bell pepper, Himalayan rock salt and preferably from diced. and ground black grass fed sources like red onion, diced. pepper to taste. the ones I recommend here. 1 cup baby spinach [about a BIG handful]. Veggie Scramble Snacks 8. Instructions 1. Cook your sausage/s either in a fry 3. Saut the red onion and bell pan with some butter, or throw it pepper in butter until soft, then in a pot of boiling water for 5-10 add the spinach and egg, and minutes if it's still frozen or you're scramble together until cooked.

10 In a hurry. 4. Serve veggie scramble with 2. Beat your eggs together with avocado and tomato on top. almond milk, add salt and pepper, then set aside. Veggie Scramble Snacks 9. Chia Seed Porridge servINGS = 3 Prep time = 10 mins Total time = 10 mins T he 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.