meal plan week 9

May 20

This week’s plan is full of hearty, stick-to-your-ribs recipes that satisfy and nourish. You’re going to love these easy breakfast biscuits, sheet pan teriyaki, copycat Chipotle burrito bowls, and nutrient-dense fudge brownies. This plan is packed full of fiber, antioxidants, and protein…ALL of these help rescue your hormones and tame your PCOS. 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!

Sun Dried Tomato & Cheese Breakfast Biscuits:
✨6 eggs
✨1/2 c cottage cheese
✨1 tsp avocado oil
✨1/2 yellow onion, diced
✨2 c baby spinach, chopped
✨1 tsp minced garlic (1 garlic clove)
✨3/4 c almond flour
✨1/2 c white whole wheat flour
✨1/2 tsp baking powder
✨1/2 tsp salt
✨1/4 tsp black pepper
✨1/2 sun dried tomatoes, patted dry and chopped
✨1/2 c shredded mozzarella
✨1/4 c shredded cheddar

1. Preheat oven to 375 degrees F and line a baking sheet with parchment paper.
2. Whisk eggs and cottage cheese in a small bowl.
3. Heat avocado oil in a medium skillet over medium heat. Add onion and saute 3 mins, then add spinach and garlic and cook 1 min more. Remove from heat.
4. In a medium large bowl, whisk flours, baking powder, and salt + pepper.
5. Add egg/cottage cheese mixture to flour mixture and stir to combine. Stir in veggies and sun dried tomatoes. Fold in mozzarella and cheddar. Mix until a dough-like texture forms, adding more flour if needed.
6. Scoop about ¼ cup each onto the baking sheet, pressing down to flatten a bit, and top with a little extra shredded mozzarella. Bake 20 mins or until golden brown and cooked through.

Makes 6 servings: 282 calories, 17 G protein, 10 G net carbs, 4 G fiber, 19 G fat

Pineapple Chicken Sheet Pan Teriyaki:
✨1 red bell pepper, diced
✨1 yellow bell pepper, diced
✨1 red onion, diced
✨1 head broccoli, diced
✨1 Tbsp sesame oil
✨Spices: 2 tsp garlic powder, 2 tsp salt, 1/2 tsp black pepper, 2 tsp smoked paprika (divided)
✨2 lb chicken thighs, diced
✨1 c teriyaki sauce (I used Primal Kitchen), divided
✨1 c diced pineapple (I used organic canned)
✨Sriracha, sesame seeds, + green onions

1. Preheat oven to 400 degrees F and spray a baking sheet with cooking spray. Combine in a medium bowl: bell peppers, onions, broccoli, sesame oil, and half the spices (1 tsp garlic powder, 1 tsp salt, 1/4 tsp black pepper, 1 tsp smoked paprika). Spread onto the baking sheet, covering about 3/4 of the sheet.
2. In a small bowl, combine chicken, remaining half of the spices, and 1/4 c of the teriyaki sauce. Arrange onto the remainder of empty space on the baking sheet, leaving a little room at the end. Spread pineapple onto last remaining space on the pan.
3. Bake 20 mins, remove from oven, drizzle with remaining teriyaki sauce, and stir. Drizzle with Sriracha sauce, and sprinkle with green onions and sesame seeds

Makes 4 servings: 285 calories, 18 G protein, 19 G net carbs, 7 G fiber, 13 G fat

Copycat Chipotle Burrito Bowls:
✨1 Tbsp avocado oil
✨1 lb lean ground beef
✨1 red bell pepper, sliced
✨1 yellow bell pepper, sliced
✨1 yellow onion, sliced
✨3 Tbsp taco seasoning
✨2 c frozen riced cauliflower, steamed in bag
✨2 c black beans
✨1 c frozen corn, thawed
✨1 c shredded cheddar
✨2 c shredded lettuce
✨1/4 c pico de gallo
✨1/2 c Greek yogurt
✨1/2 c salsa
✨Fresh cilantro

1. Heat avocado oil over medium heat in a large skillet.
2. Add ground beef and saute for 3-4 mins, then push to one side and add peppers and onions. Sprinkle with taco seasoning. Cook all for about 5 mins, or until peppers and onions are tender and ground beef is no longer pink. Remove from heat and set aside.
3. Grab 4 meal prep containers and add to each: ½ c frozen riced cauliflower, ½ c black beans, ¼ c corn, ¼ c cheddar, ½ c shredded lettuce, 1 Tbsp pico de gallo.
4. In a blender, blend Greek yogurt and salsa and drizzle over “burrito bowls.” Top each with cilantro. Note: you’ll likely have leftover yogurt sauce; keep this for somethin’ else! It will stay good for 1 week in the fridge.

Makes 4 servings: 430 calories, 41 G protein, 36 G net carbs, 11 G fiber, 18 G fat

Sweet Potato Fudge Brownies:
✨2 sweet potatoes, peeled and diced
✨14 Medjool dates
✨1 c raw almonds
✨1/2 c brown rice flour (or buckwheat flour)
✨4 Tbsp cocoa powder
✨3 Tbsp maple syrup
✨Pinch sea salt
✨1/2 c cacao nibs (can also chocolate chips)

1. Preheat oven to 350 degrees F. Peel and dice the sweet potatoes, then steam for about 20 minutes (they are done when you can poke them with a fork and they're mushy) then add to food processor.
2. Place the dates in a bowl of hot water (so water covers all dates) to soak for about 15 minutes, or if lazy like myself, place in bowl of water and microwave for 2-3 minutes. Take out the pits and add to food processor. Process dates/sweet potato mixture until creamy as possible.
3. Place almonds on a baking sheet and toast in the oven at 350 degrees (can also put in toaster oven until browned and begin to omit a toasted aroma). Stir frequently...careful not to burn! Once toasted, put almonds food processor and grind until they become almost powdered. Set aside.
4. Mix sweet potato/date mixture with the almonds. Mix in brown rice flour, cocoa powder, maple syrup, salt, and cacao nibs.
5. Grease a square baking dish with olive or coconut oil (or simply line with parchment paper) and spread batter into pan
6. Sprinkle brownies with a little cocoa powder and bake at 350 degrees for about 20 minutes. Brownies are done when pierced with a fork and the fork comes out dry.
7. Let brownies cool at least 10 minutes before cutting so they have a chance to set.