7 Day Meal Plan Challenge

7 DAY

MEAL PLAN MEAL PLAN

GLUTEN & DAIRY FREE, CAREFULLY DESIGNED FOR PCOS WEIGHT LOSS.

day 1

day 2

day 3

day 4

day 5

day 6

day 7

BREAKFAST LUNCH DINNER

spinach mushroom bacon casserole

spinach mushroom bacon casserole

spinach mushroom bacon casserole

spinach mushroom bacon casserole

spinach mushroom bacon casserole

spinach mushroom bacon casserole

spinach mushroom bacon casserole

air fryer Greek chicken

air fryer Greek chicken

mediterranean tuna salad bowl

mediterranean tuna salad bowl

chicken salad sandwich

chicken salad sandwich

chicken salad sandwich

quick & easy salmon bites

quick & easy salmon bites

turkey meatloaf and cauliflower mash

turkey meatloaf and cauliflower mash

beef taco soup

beef taco soup

beef taco soup

Low Carb Spinach Mushroom & Bacon Breakfast Casserole

8 strips turkey bacon (cut in thin slices)

5 cups spinach (fresh or frozen)

2 cups sliced mushrooms

12 large eggs

¼ cup dairy free milk

¾ teaspoon salt

½ teaspoon pepper

¼ tsp nutmeg

1 ½ cups shredded dairy-free cheese

GF bread

2 avocados

This recipe can make 12 pieces. Prep time: 10 minutes Bake time: 40 minutes (10 active, 30 passive)

Preheat oven to 375 F and spray an 8×11 baking dish with cooking spray Place bacon strips in a cold medium non-stick skillet and place over medium heat Cook until bacon is browned, about 7-9 minutes. Place onto a plate lined with a paper towel and let cool down. Remove some of the fat in the pan but leave about 2 tablespoons of the bacon grease in the pan and return onto the stove. Heat of medium high and add the mushrooms. Add a pinch of salt and let them fry until golden, then add in the spinach Saute until spinach is wilted Transfer to a bowl Add eggs, milk, salt, pepper and nutmeg as well as onion powder to a bowl Stir in veggies and bacon and pout into your baking sheet. Sprinkle with cheese, if using. Bake for 30 minutes. For this carb range, we recommend having 3 pieces (if dividing the casserole by 12) and 1 gluten free toast with 1/2 avocado on the side.

Almond Joy Sheet Pan Pancakes

1 3/4 cups super fine almond flour

3/4 cup coconut flour

3 tbsp cocoa powder

2 teaspoons baking powder

¼ tsp almond extract

1/4 cup xylitol

1/2 teaspoon salt

5 eggs

1 ripe mashed banana

1.25-1.5 cups unsweetened almond milk

1 tablespoon vanilla extract

This recipe can be divided into 12 servings/squares.

Prep time: 5 min

Cooking time: 15 min

Optional Add-ins: shredded coconut: 2 tbsp + 2 tbsp cocoa nibs

Toppings: Slivered Almonds and shaved or shredded coconut

Almond Joy Sheet Pan Pancakes

Preheat the oven to 425ºF and line a half-sheet pan with parchment paper. In a large bowl, combine all of the ingredients except for the toppings. Mix everything together until you have a nice, thick pancake batter.

Carefully pour the batter onto the prepared baking sheet and gently even out using an offset spatula or a rubber spatula. Sprinkle with slivered almonds and shredded coconut.

Bake the sheet pan pancakes for 12-15 minutes or until set though, golden brown and fragrant.

Cut into 12 servings and enjoy with your favorite pancake toppings.

Anything baked with almond flour is very fragile while still fresh from the oven. For neat slices, let the pancakes cool down a bit.

I find these get even better and moister after a night in the fridge.

Air FryerGreek Chicken

12 big chicken breasts ( about 1Greek Salad: pound) or 4 -5 chicken thighs1 cucumber, sliced

1 cup cocktail tomatoes , cut into

Marinade: halves

⅓ cups plain dairy free yogurt ½ cup black olives , drained

¼ cup olive oil½ onion, diced

2 lemons, zested and juiced 1/2 cup of chickpeas canned and 4 garlic gloves, pressed or minceddrained or 2 tsp garlic powder

1 ½ tablespoon dried oregano

1 teaspoon kosher saltTahini Dressing:

½ teaspoon freshly ground black1/4 cup tahini paste pepper¼ tsp cumin

2 tbsp lemon juice

Optional: add 1 tsp xylitol for a1 tbsp sesame oil sweeter marinade½ tsp salt 1/2 cup water

This meal prep can be divided into 2 servings.

Prep time: 25 minutes

Cooking time: 8 minutes

Air Fryer Greek Chicken

Chicken Marinade:

1. Pound chicken breasts to an even thickness before marinating them. When each piece of chicken is a different size, they will cook at an uneven rate.

2.In a bowl, mix the marinade ingredients and place the chicken right into that same bowl. Alternatively, you can place marinade and chicken in a freezer bag. Massage quickly, then marinate the chicken for 30 minutes or up to 3 hours in the refrigerator.

Air Fry the chicken breast:

1.Preheat air fryer to 375 F. Spray the basket of your air fryer with some non-stick cooking spray.

2 Remove the chicken from the marinade

3.Air Fry marinated chicken breast with the presentation side down for 8 minutes, than turn around and air fry for another 4 minutes. Alternatively, you can fry the chicken in a sauteeing pan using some coconut oil. 4.Let rest for a couple of minutes before slicing.

Make the dressing:

1.Add tahini paste, lemon juice,cumin, sesame oil and salt in a cup of a food processor or blender and blend until smooth, gradually adding milk or water.

Combine all salad ingredients and arrange on a plate. Slice the chicken and serve with the salad and the dressing on the side or drizzled all over the bowl .

Mediterranean Tuna White Bean Salad

1 lemon 4 cups cocktail tomatoes, halved (optional) 1 heaping tablespoon Dijon(optional) 1 small onion mustard1/2 cup chopped parsley

1/2 cup extra virgin olive oilKosher salt, to taste & Fresh ground (optional) 1 freshly grated garlic clovepepper, to taste 1 can cannellini beans, rinsed and drained 2 (5 to 6-ounce) cans white (albacore) tuna in water drained and broken into chunks

This meal prep can be divided into 4 servings. Prep time: 10 minutes

Zest and juice the lemon into a bowl If using mustard, whisk together the lemon juice and mustard until smooth. Gradually whisk in olive oil and add optional garlic. Set aside. In a large bowl, toss together the drained white beans, tuna, tomato and, if using, red onion. Gently toss with parsley and dressing to coat. Season to taste with salt and pepper. Serve immediately.

Make ahead: salad can be prepared earlier in the day, covered and refrigerated.

Chicken Salad Sandwich

1 ½ cup rotisserie chicken, shredded

1 rib celery, diced finely 2 green onions, sliced

¼ cup mayo

½ tsp mustard

2 tbsp lemon juice

1/4 cup thick dairy-free yogurt

1/4 cup sliced strawberries

¼ cup slivered almonds Salt, pepper

To assemble: Lettuce leaves

2 multigrain gluten free toast bread, toasted per serving

Combine all chicken salad ingredients in a bowl and toss to combine Season to taste with salt and black pepper and serve in sandwiches with lettuce

This recipe makes 1 sandwich with extra chicken salad on the side.

Prep time: 10 minutes

Air FryerSalmon Bites with Quinoa

3 thick salmon steaks no skin, diced into 1 inch chunks

3 tbsps hot sauce

4 tbsps sesame oil

¼ tsp salt

2 garlic cloves, finely grated

2 tbsps freshly ground ginger

Slaw Ingredients:

3 cup napa cabbage, thinly sliced with a mandolin

2 cups cabbage, thinly sliced with a mandolin

1 medium carrot, sliced or grated

1/2 small onion, thinly sliced with a mandolin

Dressing: Sides:

2 tablespoons rice wine vinegar1 cup of cooked quinoa

1 tablespoon lemon juice1 cup of cooked cauliflower

1 tablespoon coconut aminos

1 teaspoon fish sauce

This meal prep can be divided into 3 servings.

Prep time: 15 minutes

Cooking time: 5 minutes

1 teaspoon sesame oil

1/4 cup olive oil

Salt and pepper to taste

Air Fryer Salmon Bites with Quinoa

1.For the Air Fryer Salmon Bites Place salmon in a bowl. Mix all other ingredients for the salmon bites and add to the bowl. Toss until the salmon bites are fully coated.

2.For the salad, chop up all the veggies and place them in a bowl.

3.Place the salmon chunks in the air fryer basket in a single layer and cook for 5 minutes at 400 degrees F. 4.While the salmon is frying, mix all dressing ingredients. Toss salad with the dressing in the bowl

5.Quickly heat the quinoa in the microwave.

6.Serve with lemon wedges or lime as well as quinoa and salad and enjoy!

Healthy GF Meatloaf with Cauliflower

Mash & Green Beans

1 lb. lean ground chicken orMashed Cauliflower: ground turkey1 large head of cauliflower, or 2

1 large egg, room temperaturesmall heads – about 7 cups total 1/3 cup mustardwhen chopped

½ small zucchini, shredded3 tablespoons ghee

1 medium carrot, shredded or 1 rib3/4 teaspoon sea salt celery2 cloves garlic, chopped

1 cup gluten-free oats or quinoa1/4 cup non dairy milk flakes

1 1/2 teaspoons saltTo serve: ½ teaspoon of black pepper3 cups of fresh green beans

2 tsp onion powder1 to 2 tablespoons unsalted butter 1 teaspoon worcestershire sauceKosher salt, to taste Freshly ground black pepper

optional seasoning for meatloaf: 2 tbsps minced pickled jalapeno, a few drops of liquid smoke

This meal prep can be divided into 5 servings.

Prep time: 20 minutes

Cooking time: 1 hour

Optional Glaze: 2 tbsps tomato paste mixed with 1 tsp apple cider vinegar 1 tsp xylitol and a dash of liquid smoke

Healthy GF Meatloaf with Cauliflower Mash & Green Beans

Preheat oven to 350°F (180°C). In a large mixing bowl, blend all ingredients. As you cannot taste the mixture, you can fry a tiny bit of the mixture in a pan. Press the meatloaf mixture into a loaf pan, or 8x8 square pan. Mix all ingredients for the glaze and brush some of the mix of top. Bake the meatloaf for about 1 h. If desired, brush the top with the glaze mix half way through baking. Let the meatloaf cool for ten minutes. Make the sides in the meantime. Start with the cauliflower puree halfway through the baking time for the meatloaf.

Cut the cauliflower into florets. In a large pot melt ghee over medium high heat and add cauliflower, chopped garlic, and salt. Sauté, stirring frequently, until cauliflower has started to soften and garlic is not smelling raw anymore –about 5-6 minutes Pour in 1/4 cup plant-based milk and reduce heat to medium low Cover and cook for about 1012 minutes – until cauliflower is tender. Purée the cooked cauliflower and garlic in the pot using an immersion blender or transfer to the food processor and puree until desired consistency is reached. Season to taste with salt and pepper and keep warm until serving.

Wash the green beans and trim the stem ends. Set a steamer basket in a medium to a large saucepan filled with 1 to 2 inches of water. Bring to a boil over high heat. Reduce heat to medium, cover, and steam the green beans for 5 to 7 minutes, depending on how tender or crisp you like them. Store leftovers in an airtight container in the refrigerator.

Beef Taco Soup

4 servings

Prep Time: 15 minutes

Cooking Time: 40 minutes

2 tablespoons coconut or avocado oil

1 large yellow onion diced

3 large bell peppers (I like to use red, yellow & orange) julienned

1 tsp kosher salt

5 garlic cloves minced

1 1/2 pounds grass-fed ground beef

1 ½ tablespoon chipotle chili powder

1 tablespoon cumin

2 teaspoons kosher salt

½ tsp cinnamon

1/2 teaspoon black pepper

2 teaspoons smoked paprika

1 teaspoon red pepper flakes

2 teaspoon onion powder

1 teaspoon oregano

28 ounces diced tomatoes fire-roasted

24 ounces bone broth or low sodium chicken broth

1 cup canned coconut milk or cashew cream

8 ounces diced canned green chilies

Toppings:

Pickled jalapenos

Diced avocado

cilantro

Lime wedges

Cashew cream

Heat the oil in a large pot over medium heat. Add the onions and bell peppers, and a big pinch of salt. Sauté until soft and tender. This will take about 5-7 minutes. Add the minced garlic cloves and cook for 1 minute, stirring occasionally. Add the grass-fed ground beef and stir, breaking up the pieces as it fries. Let fry until the beef is cooked through and no longer pink. Sprinkle in all the spices and let fry for another minute. Add diced tomatoes, broth, and the canned green chilies along with 2 tsp of the pickling juice from the canned chiles and stir until well combined. Cover and cook on low for about 25 - 30 minutes. Once it's ready, stir in the coconut milk or cashew cream. Stir. Taste for additional salt and pepper and serve, adding any or all of the toppings listed

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