meal plan week 10
Obsessed with everything on this menu!! Protein cheesecake, chocolate fudge muffins with 2 cups of hidden veggies inside, PIZZA, and steak? Are you freaking kidding meeeeee. I hope you love these as much as I do!
ALL of these help rescue your hormones and tame your PMOS. Three cheers for food we love that loves us back <3
If you like my recipes and have PMOS, don’t forget to check out my two programs reopening next month on June 10th! Check ‘em out here!
I’d love to work with you!
4 Ingredient Protein Cheesecake:
✨1 c plain Greek yogurt
✨1 c cottage cheese
✨1/4 c honey
✨4 eggs
✨1 c blueberries (optional, recommended)
1. Preheat oven to 350 degrees F.
2. Whisk yogurt, cottage cheese, honey, and eggs a medium bowl.
3. Divide evenly into 4 oven-safe dishes, drop blueberries in, and bake 30-45 mins or until cheesecakes are set but still have a slight jiggle.
Makes 4 servings: 267 calories, 18 G protein, 25 G net carbs, 1 G fiber, 11 G fat
Low Iron Girly Summer Salad:
✨1/4 c avocado oil
✨1/2 c chopped cilantro
✨1/2 c chopped flat-leaf parsley
✨2 cloves garlic, minced
✨1/2 tsp: salt + pepper
✨1 lemon, juiced
✨2 c grape or cherry tomatoes, halved
✨3 c sliced Persian cucumbers
✨1 lb rib eye steak, cooked medium rare (or however you prefer), then cubed
✨1/2 small red onion, sliced
✨4 oz feta, crumbled
1. Add olive oil, cilantro, parsley, garlic, salt, pepper, and lemon juice to a large bowl and whisk to combine into a chunky dressing.
2. Add in tomatoes, cucumbers, cooked steak, and red onion and toss to coat everything in the dressing. Add feta and gently toss.
Makes 4 servings: 426 calories, 34 G protein, 4 G net carbs, 2 G fiber, 29 G fat
Hot Honey Chicken Crust Pizza:
✨2 lb ground chicken
✨1 c grated Parmesan cheese
✨4 eggs
✨spices: 1 tsp Italian seasoning, 1 tsp salt, ½ tsp black pepper, 1 tsp garlic powder
✨1.5 c pizza sauce
✨2 c shredded mozzarella
✨1 c nitrite-free pepperoni
✨Drizzle hot honey + red chili flakes
1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper. In a medium bowl, combine chicken, Parmesan, eggs, and spice.
2. Spread chicken mixture onto baking sheet, flattening and smoothing, and bake 20 mins.
3. Remove from oven, turn oven up to 450 degrees F, then layer chicken mixture with pizza sauce, cheese, and pepperoni. Bake another 15-20 mins. Drizzle with hot honey and a sprinkle of red chili flakes. SO GOOD.
Makes 6 servings: 439 calories, 49 G protein, 7 G net carbs, 2 G fiber, 27 G fat
Hidden Veggie Chocolate Muffins:
✨1 zucchini, sliced
✨1 banana, sliced
✨1 c peanut butter
✨1/4 c unflavored collagen peptides
✨1/4 c liquid sweetener (like honey, liquid allulose, or maple syrup)
✨1/4 c cocoa powder
✨1 tsp vanilla
✨Pinch sea salt + cinnamon
✨2 Tbsp ground flaxseeds
✨1 tsp baking powder + 1/2 tsp baking soda
✨Chocolate chips
1. Preheat oven to 350 degrees F. Line a muffin tin with liners or grease it!
2. Blend all ingredients except chocolate chips, pour into muffin tin, top with some chocolate chips, and bake 20-22 minutes or until a toothpick comes out clean when inserted.
Makes 12 muffins, serving size = 2 muffins: 380 calories, 18 G protein, 17 G net carbs, 6 G fiber, 26 G fat
