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File: Week 2 Meal Plan Vegan
hormone balancing meal plan vegan week 2 sunday monday tuesday wednesday thursday friday saturday breakfast cleanse shake cleanse shake cleanse shake cleanse shake or cleanse shake cleanse shake cleanse shake ...

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                                                                                                     Hormone   Balancing   Meal   Plan      ­   Vegan 
                                                                                      Week   2 
                  
                                   Sunday              Monday              Tuesday            Wednesday            Thursday           Friday             Saturday 
                   
                  Breakfast 
                                   Cleanse   Shake     Cleanse   Shake     Cleanse   Shake    Cleanse   Shake   or  Cleanse   Shake   Cleanse   Shake  Cleanse   Shake 
                                   or   breakfast      or   breakfast      or   breakfast     breakfast   option  or   breakfast      or   breakfast     or   breakfast 
                                   option   -   see    option   -   see    option   -   see   -   see   Cleanse    option   -   see   option   -   see   option   -   see 
                                   Cleanse   Week      Cleanse   Week      Cleanse   Week     Week   Recipes       Cleanse   Week     Cleanse   Week     Cleanse   Week 
                                   Recipes             Recipes             Recipes                                 Recipes            Recipes            Recipes 
                  Lunch            Creamed             Quinoa              Sweet   Potato     Creamed              Italian   Mixed    Cannellini         Quinoa   Paella 
                                   Vegetable   Soup  Tabouli               Chickpea           Vegetable   Soup                        Bean   Salad 
                                                                                                                   Vegetable   Soup 
                                                                           Buddha   Bowl                                               
                                                                                                                    
                                   Brown   Rice                                               Brown   Rice   Pilaf 
                                                       Steamed 
                                                                                                                                      Italian   Mixed 
                                   Pilaf   w/                              Steamed            w/   Butternut 
                                                       Asparagus 
                                                                                                                   Brown   Rice 
                                                                                                                                      Vegetable 
                                   Butternut                               Asparagus          Squash   and 
                                                                                                                   Pilaf   w/ 
                                                                                                                                      Soup 
                                   Squash   and                                               Brussel   sprouts 
                                                                                                                   Butternut 
                                                                                                                                       
                                   Brussel   sprouts 
                                                                                                                   Squash   and 
                                                                                                                   Brussel   sprouts 
                  Dinner           Sweet   Potato      Quick   Spinach     Cannellini         Quinoa   Tabouli   Quinoa   Paella      Veggie             Veggie 
                                   Chickpea                                Bean   Salad                                               Chickpea           Chickpea 
                                                       Saute 
                                   Buddha   Bowl                                                                                      Curry              Curry 
                                                       Brown   Rice 
                                                                                              Baked   Lemon 
                                                                           Italian   Mixed 
                                                       Pilaf   w/ 
                                   Steamed                                                    Garlic   Broccolini 
                                                       Butternut           Vegetable 
                                   Veggie   Salad 
                                                       Squash   and 
                                                                           Soup 
                                                       Brussel   sprouts 
                  
                                                                      
                                                                       Copyright   ©2017   |   Insulite   Health,   Inc.   |      www.pcos.com 
                               
                      Hormone   Balancing   Shopping   List   ­   Vegan 
                                                   Cleanse      Week   2 
                                                                
                Enjoy   Fresh   (where   possible),   organic,   locally   grown   foods   (try   your   local   farmer’s 
                                                          market).  
                                                                
                                                                   ❏ sweet   paprika 
               Produce 
                                                                   ❏ bay   leaves 
               ❏ 5   large   carrots 
                                                                   ❏ oregano 
               ❏ 1   russet   potato 
                                                                   ❏ basil 
               ❏ celery 
                                                                   ❏ marjoram 
               ❏ 2   leeks 
                                                                   ❏ cumin 
               ❏ 3   zucchini 
                                                                   ❏ chili   powder 
               ❏ 1   butternut   squash   -   small 
                                                                   ❏ turmeric 
               ❏ 1   bunch   baby   spinach 
                                                                   ❏ quinoa  
               ❏ 1   lb.   butternut   squash   peeled   and   cubed 
                                                                   ❏ brown   rice 
               ❏ 10   oz.   shaved   brussel   sprouts 
                                                                   ❏ 1   carton   vegetable   broth 
               ❏ fresh   rosemary 
                                                                   ❏ tomato   paste   -   organic 
               ❏ 1   yellow   onion 
                                                                   ❏ cannellini   beans 
               ❏ ¼   lb.   green   beans 
                                                                   ❏ chickpeas 
               ❏ parsley 
                                                                   ❏ tahini 
               ❏ red   onion 
                                                                   ❏ slivered   almonds 
               ❏ 2   large   sweet   potatoes 
                                                                   ❏ pistachios   (opt) 
               ❏ 2   bundles   broccolini 
                                                                   ❏ 1   can   diced   tomatoes   -   organic 
               ❏ 1   bunch   kale 
                                                                    
               ❏ 4   lemons 
                                                                    
               ❏ 1   broccoli 
                                                                   Shake   Items 
               ❏ 2   bunches   asparagus 
               ❏ 1   green   onion                                 ❏ almond   or   coconut   milk 
               ❏ garlic                                            ❏ fresh   Ginger 
               ❏ 1   red   bell   pepper                           ❏ frozen   (or   fresh)   Berries   -   Cherries, 
               ❏ 1   yellow   bell   pepper                            Peaches 
               ❏ 1   cucumber                                      ❏ organic   ground   lax   seed 
                                                                    
               ❏ fresh   mint 
                
               Pantry   Items  
               ❏ pepper 
               ❏ sea   salt 
               ❏ olive   oil 
               ❏ coconut   oil 
               ❏ Italian   herbs 
                                                                                                              1 
                
                
                                                                       Copyright   ©2017   |   Insulite   Health,   Inc.   |      www.pcos.com 
                                                                                                                 
                                          
                                     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   specic   nutrients   to   support   detoxication,   ber   in   the   form   of   ground   lax   seeds   for 
                     improved   elimination,   and   omega   3   fats   for   anti-inlammatory   support.   This   meal   will   help   to 
                     even   out   your   blood   sugar   and   will   get   you   of   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   - 
                               https://www.pcos.com/protein-powder/)   
                          ● 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.   Let   over   dinner 
                          3.   Robin’S   Quick   Nut   Granola 
                      
                      
                      
                      
                                                                                                                                                       1 
                      
                      
                                                                                    Copyright   ©2017   |   Insulite   Health,   Inc.   |      www.pcos.com 
                                                                                                                                                          
                                          
                     Robin’s   Quick   Nut   Granola 
                          ● Handful   walnuts   (raw) 
                          ● Handful   raw   pumpkin   seeds 
                          ● 3   tbls   shredded   coconut 
                          ● 2   tbls   ground   lax   seed 
                          ● ½   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 
                                                                                                                                                       2 
                      
                      
                                                                                    Copyright   ©2017   |   Insulite   Health,   Inc.   |      www.pcos.com 
                                                                                                                                                          
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...Hormone balancing meal plan vegan week sunday monday tuesday wednesday thursday friday saturday breakfast cleanse shake or option see recipes lunch creamed quinoa sweet potato italian mixed cannellini paella vegetable soup tabouli chickpea bean salad buddha bowl brown rice pilaf steamed w butternut asparagus squash and brussel sprouts dinner quick spinach veggie saute curry baked lemon garlic broccolini copyright insulite health inc www pcos com shopping list enjoy fresh where possible organic locally grown foods try your local farmer s market paprika produce bay leaves large carrots oregano russet basil celery marjoram leeks cumin zucchini chili powder small turmeric bunch baby lb peeled cubed oz shaved carton broth rosemary tomato paste yellow onion beans green chickpeas parsley tahini red slivered almonds potatoes pistachios opt bundles can diced tomatoes kale lemons broccoli items bunches almond coconut milk ginger bell pepper frozen berries cherries peaches cucumber ground lax see...

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