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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
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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 speci c nutrients to support detoxi cation, ber in the form of ground lax seeds for
improved elimination, and omega 3 fats for anti-in lammatory support. This meal will help to
even out your blood sugar and will get you o f 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. Le t over dinner
3. Robin’S Quick Nut Granola
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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
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Copyright ©2017 | Insulite Health, Inc. | www.pcos.com
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