PCOS Diet Support Starter Kit - Amazon S3 · your PCOS symptoms worse. So, ditch all dairy for a...

YOUR PCOS STARTER KIT

5 ways to manage PCOS

Daily Emails

Starter Meal Plan

Welcome!Hi! I'm Tarryn and I'm so glad you're here!

I'm going to walk you through the starterkit and hopefully give you some of thetools you need to get to grips with your

PCOS.

Let's get started. A new adventure awaitsyou!

TO YOUR PCOS STARTER KIT

© PCOS Diet Support 2015

ENQUIRE TODAY

5 WAYS TO MANAGE PCOS TODAY

THE STORY OF OUR LAND

THESE ARE THE 5 KEY WAYS TO START TO SEEIMPROVEMENTS IN YOUR PCOS SYMPTOMS

ELIMINATE DAIRYDairy products causes huge increases in your testosterone levels and will only makeyour PCOS symptoms worse. So, ditch all dairy for a month and see how you feel.

Chances are you’ll be feeling less bloated, have better looking skin and you may loseweight. What have you got to lose? Give it a try!

ALWAYS HAVE PROTEIN WITH CARBOHYDRATES

All carbohydrates will cause a spike in your insulin levels (we want to avoid this becauseany increase in insulin will cause an increase in your testosterone). Having protein with

your carbs will slow the rise of your insulin levels and help to keep them in check.


ENQUIRE TODAYTHE STORY OF OUR LAND

GET MOVING!Exercise has been shown to improve frequency of ovulation, body composition, insulinsensitivity and cholesterol, even if you DON’T lose weight! Sounds good to me! So, try

to increase your physical activity and incorporate a couple of sessions of resistancetraining and I have no doubt that you’ll start to feel more in control of your PCOS!

TAKE SUPPLEMENTSWomen with PCOS tend to be deficient in a number of key vitamins and supplements.So, make sure you are getting enough Inositol and Folic Acid, Omega 3 and Vitamin D

as a start.

GIVE UP GLUTENSounds harder than it is! Many women with PCOS are gluten intolerant, leading to

inflammation (something we already have as a result of PCOS). Inflammation also leadsto insulin resistance which will only make our symptoms worse. So, I dare you to give upgluten for 1 month and see how you feel. I’d say you’ll feel lighter, less bloated and won’t

have so many cravings!


Your Starter MealPlan

Before we get started

As part of your starter kit, you're going to be getting regular, awesome (ifI do say so myself) daily emails from me.

These emails are super important because they're going to explain a lotabout what is going on with PCOS, how you can deal with it and whyeating a certain way is so important.

Now, I don't want you to be left in the dark or miss out any importantpieces so make sure that you look out for those emails and actuallyread them to give yourself the best shot of getting to grips with yourPCOS and all that it means for you.

You'll actually find more value in the emails than in this starter kit alone.

And now, onto the sample meal plan...


PCOS DIET SUPPORT WEEKLY MEAL PLAN STARTER

PCOS Diet Support Meal Plan Table - Starter Kit© Copyright PCOS Diet Support - www.pcosdietsupport.com

Diet

Breakfast Lunch Dinner

Day 1 Gluten Free Porridge with Blueberries Spinach Salad with Smoked Chicken, Apple,

Walnuts and Bacon Thai Beef Stir Fry Totals

Calories 369 509 303 1181

Carbs 26 12 24 62

GL 7 3 12 22

Day 2 Pineapple Almond Smoothie Spinach Salad with Smoked Chicken, Apple,

Walnuts and BaconOven Roasted Salmon, Asparagus and New

Potatoes

Calories 235 509 442 1186

Carbs 22 12 35 69

GL 3 3 15 21

Day 3 Egg Florentine Cups Roasted Butternut Squash, Lime and Coconut

Soup Italian Chicken with Ham, Basil and Beans

Calories 242 352 434 1028

Carbs 6 41 25 72

GL 3 13 9 25

PCOS Diet Support Meal Plan Table - Starter Kit© Copyright PCOS Diet Support - www.pcosdietsupport.com

PCOS DIET SUPPORT SHOPPING LIST STARTER Diet

MEAT, POULTRY AND EGGS

• Bacon (4 .5 oz / 125g) • Chicken breasts, smoked and

boneless (0.6lb / 300g) • Beef strips / steak (7 oz / 200g) • Salmon fillets (8-10 oz / 240-

300g) • Thinky sliced ham (6) • Chicken thighs, skinless and bone

in (4) • Dry cured ham (4)

• Eggs (6) OILS

• Olive oil

NUTS AND SEEDS

• Pumpkin seeds • Chia seeds • Chopped walnuts (1 cup) • Almonds • Ground flaxseed

PANTRY

• Shredded coconut • Red wine vinegar • Dijon mustard • Oyster sauce • Vegetable stock • Coconut milk • White beans (cannelini) (1 x 7 oz /

200g can)

FRUIT AND VEGETABLES

• Blueberries • Apple (1) • Fresh pineapple (1) • Lemon (1) • Lime (1)

• Spinach (2 lb / 1 kg) • Red onion, small • Basil leaves (small bunch) • Red chilli (1) • New potatoes (0.5lb / 250g) • Asparagus (0.5 / 250g) • Dill • Garlic • Butternut squash (1) • Onion (1) • Cilantro / coriander (small bunch) • Tomatoes (1 lb / 400g)

SPICES

• Cinnamon • Nutmeg • Ground cumin • Ground coriander

GRAINS & LEGUMES

• Brown rice

STARTER3 Days

PCOS Diet Support Meal Plans

Diet

© www.pcosdietsupport.com

Starter - PCOS Diet Support Membership (Meal Plans)

The contents of this meal plan are provided to you for educational and informational purposes only, on an as-is basis, without warranty of any kind. It is neither intended nor shall be deemed by you to be medical advice. Always consult your physician before starting any diet program. PCOS Diet Support disclaims and you release PCOS Diet Support from any and all damages, regardless of legal theory, that may be incurred by you from this meal plan’s content. By viewing or accessing this meal plan, you acknowledge that you are bound by this Disclaimer of Warranties and Limitation of Liability. NigglyNoo Ltd © (PCOS Diet Support) | All Rights Reserved. This document may not be reproduced, stored, or transmitted in any way or means without prior written permission from the author.

2 3

Diet

DAY 1

Breakfast: Gluten Free Porridge with Blueberries

S E R V E S 2

IngredIents:2 x tbsp. shredded coconut

1 x tbsp. pumpkin seeds

1 x tbsp. chia seeds

1 x tbsp. chopped walnuts

1 x tsp. cinnamon

½ -1 x cup boiling/hot water

¼ cup of blueberries

Method:

1. Grind first 6 ingredients in blender or coffee grinder.

2. Add hot water and stir

3. Add nut milk and stir

4. Add berries

5. Enjoy!

This food is very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, and a very good source of Manganese.

C A L O R I E S : 3 6 9

T O TA L C A R B S : 2 6 G

G L : 7

Lunch: Spinach Salad with Smoked Chicken, Apple, Walnuts and BaconLeftovers can aLso be used for Lunch toMorrow

S E R V E S 4

IngredIents:½ x cup walnuts, chopped

4 ½ oz (125g) x sliced bacon

2 x tbsp. red-wine vinegar

1 x tsp. Dijon mustard

¾ x tsp. salt

¼ x tsp. fresh-ground black pepper

¼ x cup olive oil

2/3 lb (300g) x smoked and sliced boneless chicken breast

1 lb (450g) x spinach, stems removed, leaves washed (about 9 cups)

1 x small red onion, chopped fine

1 x tart apple, such as Granny Smith, peeled, cored, and cut into 1/2-inch pieces




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Diet

Method:

1. Preheat your oven to 350 (180C) degrees. Toast the walnuts until golden brown, about 8 min-

utes. Let cool.

2. In a large frying pan, cook the bacon until it is crisp. Drain the bacon on paper towels and

then crumble it.

3. In a small glass or stainless-steel bowl, whisk the vinegar with the mustard, salt and pepper.

Whisk in the oil.

4. In a large bowl, combine 2 tablespoons of the dressing with the chicken. Let sit for about 5

minutes so that the chicken absorbs the dressing. Add the walnuts, bacon, spinach, onion,

apple, and the remaining dressing and toss.

This food is a good source of Vitamin C, Niacin, Folate, Manganese and Selenium, and a very good source of Protein, Vitamin A and Vitamin K. It

is STRONGLY anti-inflammatory.

C A L O R I E S : 5 0 9


G L : 3

Dinner: Thai Beef Stir FryS E R V E S 2

IngredIents:1 x tbsp. olive oil

7 oz (200g) x beef strips, or steak cut into thin strips

½ x red chilli, deseeded and finely sliced

1 x tbsp. oyster sauce

handful basil leaves

1 x cup cooked brown rice, to serve

Method:

1. Heat a wok or large frying pan until smoking hot.

2. Pour in the oil and swirl around the pan, then tip in the beef strips and chilli.

3. Cook, stirring all the time, until the meat is lightly browned, about 3 mins, then pour over the

oyster sauce.

4. Cook until heated through and the sauce coats the meat.

5. Stir in the basil leaves and serve with rice.

This food is a good source of Niacin, Vitamin B6, Phosphorus, Manganese and Selenium. It is also MILDLY anti-inflammatory.

C A L O R I E S : 3 0 3


G L : 1 2




6 7

Diet

DAY 2

Breakfast: Pineapple Almond Smoothie

S E R V E S 1

IngredIents:2/3 x cup almond milk

2 ½ oz (70g) x fresh pineapple

20 almonds

1 tablespoon ground flaxseed

Method:

1. Blend all ingredients until smooth and enjoy!

This food is very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin D, Riboflavin and Vitamin B12, and a very good

source of Vitamin C, Vitamin E (Alpha Tocopherol) and Manganese.

C A L O R I E S : 2 3 5


G L : 3

Dinner: Oven Roasted Salmon, Asparagus and New Potatoes

S E R V E S 2

IngredIents:½ lb (250g) x small new potatoes, scrubbed clean and halved

1 x tbsp. olive oil

½ lb (250g) x medium asparagus, trimmed and sliced on the diagonal, 1-inch long pieces

1 x tbsp. chopped fresh dill

1 x strip of lemon zest

1 x small garlic clove, coarsely chopped

pinch salt

freshly ground pepper

1 x (8-10 oz / 240-300g) salmon fillets, or steaks cut about 1-inch thick

1 lemon, cut into large wedges

Method:

1. Preheat oven to 400°F (200C).

2. In a large, shallow baking dish (not glass, as it might break in an oven that hot) coat the pota-

toes with olive oil and salt.

3. Arrange the potatoes, cut side down, in the baking dish and roast for 10-12 minutes, until the

potatoes begin to brown on the bottom.

4. Turn the potatoes over and roast another 10 minutes until browned on top. Remove the

baking dish from the oven.

5. In a medium bowl, toss the asparagus with the chopped dill, lemon zest, garlic, salt and a

little olive oil. Add the asparagus mixture to the potatoes and stir to combine.




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Diet

6. Push the vegetables to the side of the dish to make room for the salmon. If you are using

fillets, put them skin side down.

7. Salt the salmon well and return the baking dish to the oven. Roast the salmon and asparagus

for 10 minutes, or until the fish is just cooked through.

8. If you want, remove the skin and center bones (if you are using steaks), and arrange on indi-

vidual plates before serving. Garnish with fresh dill and lemon wedges.

This food is low in Sodium. It is also a good source of Vitamin C, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Phosphorus and Potassium, and a very good source of Protein and Selenium. It is

also STRONGLY anti-inflammatory.

C A L O R I E S : 4 4 2


G L : 1 5




10 11

Diet

DAY 3

Breakfast: Egg Florentine CupsS E R V E S 3

IngredIents:Gluten free, non-stick cooking spray

1 x tsp. olive oil

1 x clove garlic, minced or grated

3 x cups baby spinach

½ x tsp. kosher salt

¼ x tsp. pepper

1/8 x tsp. freshly grated nutmeg

6 slices thinly sliced ham

6 large organic, cage free eggs

Method:

1. Preheat oven to 375F (190C). Generously spray 6 standard muffin tins with cooking spray.

2. Heat the olive oil in a medium skillet over medium-high heat. Add the garlic and sauté for 10

– 15 seconds. Add the spinach, salt, pepper and nut meg and cook until the spinach is fully

wilted. Drain off any liquid.

3. Fold the ham slices into the prepared muffin tins.

4. Divide the spinach among the cups and top with an egg being careful not to break the yolks.

5. Sprinkle with a tiny pinch of salt and pepper and bake for 15 minutes or until the egg whites

are set but the yolks are still a little runny, if you like your yolks more runny, cook less, if you

like your yolks firm, cook longer.

6. Let cool in the pan for 1 minute then run a knife around the edges of the cups and remove

from the pan. Serve immediately.

This food is a good source of Vitamin C, Riboflavin, Folate and Phosphorus, and a very good source of Protein, Vitamin A, Vitamin K and Selenium. It

is MILDLY anti-inflammatory.

C A L O R I E S : 2 4 2

T O TA L C A R B S : 6 G

G L : 3

Lunch: Roasted Butternut Squash, Lime and Coconut Soup

Can be frozen or eaten for tomorrow’s lunch

S E R V E S 4

IngredIents:8 x cups (850g) butternut squash, diced (one average-sized butternut squash should be fine)

2 x tbsp. olive oil, divided

1 x tsp. ground cumin

1 x tsp. ground coriander

1 x large onion, chopped

20 oz (600 ml) x vegetable stock

¼ x cup cilantro, chopped and divided

2 x tsp. finely chopped jalapeño (optional)

10 oz (295 ml) x coconut milk

1 lime, juiced

salt & pepper, to taste




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Diet

Method:

1. Preheat oven to 400F (200C). Toss squash with 1 tbsp olive oil. Spread squash onto cookie

sheet and roast in the oven for 20 minutes until slightly browned. Remove from oven and set

aside.

2. Meanwhile, in a large saucepan over medium-heat, add 1 tbsp olive oil, cumin and coriander

and stir frequently for about 3 minutes.

3. Add onion and cook 5 minutes, until clear, then add broth.

4. Remove peel from squash if not already done, then add to pot along with half the cilantro

and the jalapeño, if using.

5. Simmer gently for 20 minutes or until squash is soft. Stir in 1 cup of the coconut milk, as well

as the lime juice.

6. Using an immersion blender, carefully puree until smooth. Season with salt & pepper.

7. Garnish with coconut milk and remaining cilantro.

This food is very low in Cholesterol. It is also a good source of Manganese, and a very good source of Vitamin A and Vitamin C. It is also MODERATELY

anti-inflammatory.

C A L O R I E S : 3 5 2

T O TA L C A R B S : 4 1

G L : 1 3

Dinner: Italian Chicken with Ham, Basil and Beans

S E R V E S 2

IngredIents:4 x skinless chicken thighs, bone in

4 x slices prosciutto or other dry-cured ham

1 x tbsp. olive oil

1 x whole heads garlic

1 lb (400g) x tomatoes (a mix of smaller yellow and red tomatoes looks good)

¼ cup x dry white wine

7 oz (200g) can cannellini beans or other white beans, rinsed and drained

bunch basil

Method:

1. Season the chicken thighs all over with salt and freshly ground black pepper. Pinch off 8

sprigs from the basil (about 3 leaves each per sprig) and lay one on top of each chicken thigh.

Wrap each thigh in a piece of ham, with the ends tucked underneath.

2. Heat oven to 320 F / 160C. Heat the oil in a large roasting tin over two of the burners on the

hob. Add the chicken and fry for about 4 mins or until the ham is just crisped and the chicken

is lightly golden. Turn and repeat.

3. Meanwhile, cut the garlic bulbs in half around the middle and halve the tomatoes if small,

quarter them if they’re big. Pick the leaves from the rest of the basil. Once the chicken has

browned on both sides, add all of the tomatoes, half of the basil and the wine. Season then

cover with foil and leave to cook slowly in the oven for 40 mins.




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Diet

4. Take out of the oven and turn the heat up to 430 F / 220C. Remove the foil from the pan and

stir the beans into the tomatoey juices. Return to the oven, uncovered, for 30 mins until the

tomatoes, chicken and garlic are starting to crisp around the edges and the chicken is very

tender.

5. Just before serving, tear the remaining basil roughly then stir through or scatter over the

pan.

This food is low in Sodium. It is also a good source of Vitamin C and Vitamin K, and a very good source of Protein.

C A L O R I E S : 4 3 4


G L : 9

Treat: Lemon Poppy Seed MuffinsS E R V E S 2 0

IngredIents:¼ x cup coconut flour

¼ x tsp. sea salt

¼ x tsp. baking soda

3 x large eggs

¼ x cup honey

¼ x cup butter

1 x tbsp. lemon zest

1 x tbsp. poppy seeds

Method:

1. In a food processor, pulse together coconut flour, salt, and baking soda.

2. Pulse in eggs, honey, shortening, lemon zest, and poppy seeds.

3. Spoon batter 1 tablespoon at a time into paper lined mini muffin cups.

4. Bake at 350F / 180C for 8-12 minutes

5. Cool 1 hour

6. Serve

This food is low in Sodium.

C A L O R I E S : 5 2

T O TA L C A R B S : 4 G

G L : 2

PCOS Diet Support Starter Kit - Amazon S3 · your PCOS symptoms worse. So, ditch all dairy for a...

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