PCOS WEIGHT LOSS 10 WEEK PROGRAM Meal Plan · Eating healthy is the single most important habit you must follow in order to reach your weight loss and ﬁtness goals. The good thing

Meal PlanWEEK 1

PCOS WEIGHT LOSS

10 WEEK PROGRAM

I created this meal plan to help transform your body,and your life. I truly just want the absolute best for

you and your family.

Thank you for allowing me to play a role inyour transformation.

You can do this.

About Your Meal Plan

Eating healthy is the single most important habit you mustfollow in order to reach your weight loss and fitness goals.

The good thing is that this healthy meal plan is based around: Eating the foods to help you lose weight Eating meals that are family & lifestyle friendly Only eating ingredients that are family and time friendly

This meaThis meal plan is designed to enable you to achieve the two mustsof weight loss, which are:) A calorie deficit2) Hormonal balance

In your meal plan you will find the following:1) A complete 7 day meal plan2) A shopping list3) Recipes for each days lunch & dinner(All recipes found in recipe book)

4) A food swap list (Incase you don’t like any of the foods)5)5) The answers to commonly asked questions

FOOD SWAPSIf there are any items on your plan you don’t enjoy you can easilyswap them for other ingredients by one of the following;

1. Below you will find an easy ‘swap guide’ for the most commoningredient swaps.2. In the video library, under the section ‘Around The Program’there is an in-depth video where I go in to detail about easysswaps you can make. (click here to head there now)3. You can swap an entire meal out by using the recipe book, whichyou can find in the ‘program resource’ section of your program. (click here to head there now). Simply choose a meal that is within 100 calories (higher or lower) of the meal you want to swap.4. Ask us a specific question in the FB group or with the form on thehome page of the program.

White MeatsChicken, Pork or White Fish

Any Other White MeatChicken, Pork or White Fish

Red MeatsBeef, Lamb, Salmon

Any Other Red MeatBeef, Lamb, Salmon

VegetablesAny

VegetablesAny other vegetable you like

SaladAny

SaladAny other salad you like

NutsAny

NutsAny other nuts you like

Gluten ProductsPasta, Bread, Noodles& Cereals

Dairy ProductsMilk, Yoghurt, Cheese,Butter etc.

Non-Gluten ProductsPasta, Bread, Noodles& Cereals

Non-Dairy ProductsAlmond/Coconut Milk,Yoghurt Replacements

Quick Swap Guide

Your Meal Plan Week 1Breakfast Snack Lunch Snack Dinner

250 Calories 250 Calories 250 Calories 250 Calories 250 Calories

MBreakfast Snack Lunch Snack Dinner


MBreakfast Snack Lunch Snack Dinner


TBreakfast Snack Lunch Snack Dinner


WBreakfast Snack Lunch Snack Dinner


TBreakfast Snack Lunch Snack Dinner


FBreakfast Snack Lunch Snack Dinner


SBreakfast Snack Lunch Snack Dinner


S

Feta Cheese andAvocado Omelette with Spinach

Boiled Eggs(2)

Walnuts(30g)

Dill & LemonChicken

Yogurt withCranberry Seed Mix

Apple CoconutPudding

Turkey Burgers withSweet Potato

Wedges and Salad

BreakfastStack

Simple BerrySmoothie

Tomato andPrawn Salad

Walnuts(50g)

Crockpot Beefand Broccoli

Avocado and EggWhite Omelette

Walnuts(30g)


Steak with SpiceChorizo, Tomatoes

and Kale

Tomato and BasilOmelette

Scrambled EggWhites with

Mushrooms and Spinach

Walnuts(20g)

Turkey with Spinachand Tomatoes

PestoCourgetti

Chicken withSpinach and Tomatoes

Paprika Chickenwith Green Beans and Broccoli

Boiled Eggs(2)

Lamb Chops withSweet Potato Mash

PaleoBreakfast

Cashew Nuts(20g)

Asian ChickenSalad

Cashew Nuts(20g)

Fish Fillet withCrispy PotatoScallops

Avocado and EggWhite Omelette


Simple Chickpeaand Feta Salad

Boiled Eggs(2)

Poached Salmonwith Bacon

All Rights Reserved: Drew Baird Fitness / Healthy PCOS

Dairy and Egg Cheddar Cheese 52 gramsCottage Cheese 200 gramsCreme Fraiche 52.5 gramsEgg(s) 2 cartonFeta Cheese 30 gramsMilk Milk 1 ltrYogurt (whole milk) 130 grams Fruits and Fruit Juices Apple(s) 2 small Avocado 3 wholeBanana(s) 2 extra large BlueberriesBlueberries 50 gramsLemon 1 largeLemon Juice 55 gramsMixed Berries 100 gramsOrange Juice 15 gramsStrawberries 50 gramsAvocado Oil 7 gramsMMayonnaise 3.8 gramsOlive Oil 72 grams Nuts and Seeds Almond Milk 50 mlAlmonds 24.8 gramsCashew Nuts 45 gramsWWalnuts 115 grams Spices and Herbs Apple Cider Vinegar 2.5 gramsBasil Leaves 5.3 gramsBlack Pepper 1 gramCajun Seasoning 3 gramsDijon MustaDijon Mustard 7 gramsFajita Seasoning 7.5 gramsGround Cinnamon 2.6 gramsMixed Herbs 1 gramOnion Powder 1.2 gramsPaprika 2.3 gramsSalt 1 gram

Meats Ground Beef (10% fat) 380 gramsRump Steak (top round) 300 gramsPrawns 50 gramsSalmon Fillets 170 gramsBacon 80 gramsPPork Loin (boneless) 2 chopPork Tenderloin (fillet) 100 gramsChicken Breast 700 gramsHam, Sliced Extra Lean 140 grams Pantry Beans, Green French Style 80 gramsCanned Canned Lentils 257.5 gramsPeanut Butter 16 gramsBeef Stock Cube 7 gramsPaste, Tomato, Thick 34 gramsSoy Sauce (Low Sodium) 15 gramsDark Chocolate (70%) 25 grams VVegetables Arugula (Rocket) 30 gramsBaby spinach 30 gramsBroccoli 4 spearBroccoli florets 14 floweret Carrot 2 largeCelery 1 stalkCherrCherry Tomatoes 261.5 gramsGarlic 6 cloveOnions/Spring 4 medium Iceberg Lettuce 1 headRadishes 3 mediumRed Capsicum 3 mediumRed Onion 1 wholeRRomaine Lettuce 1 largeSpinach 1 bunchSweet Potato 2 Tomatoes, Red, Ripe 6

Shopping List Week 1

On the following pages you will find therecipes for the lunches and dinners

for your week.

You can find the breakfast recipes, plus all therecipes for every meal in your 10 weekprogram in your recipe book, which is ffound in the ‘Program Resources” sectionon the home page of your program.

1. Pre-heat the oven to 200 C.2. Season the turkey with salt and pepper, then wrap in foil and place in the oven to bake for 30-40 minutes.3. Cut the cherry tomatoes into halves. Then lay on a plate alongside the spinach.4. 4. Once the turkey is cooked, lay on top of the spinach. Season with more salt and pepper if desired.

Turkey Breast 230 gramsBaby spinach 1 1/2 cupTomatoes, Red, Ripe 136 grams

1. Take the pork out of the fridge 15 minutes before cooking 2. Peel/chop the sweet potato into 2cm squares.

3. Cut the broccoli into florets.4. Cook the sweet potatoes in boiling water for about 10 minutes until tender. Once cooked, lift the potatoes from the water and transfer to a mixing bowl (keep the water for the broccoli). Sprinkle over a pinch of salt and pepper and mash the potatoes before

stirring in ½ a tsp of butter with ½ a tbsp of crème fraiche. Cover and set aside.5. In a frying pan, he5. In a frying pan, heat ½ a tbsp of olive oil over medium-high heat. Sprinkle a pinch of salt and pepper over the pork and cook for 2 minutes on each side until browned. Place the pork onto a baking tray and cook in the oven 10-15 minutes until cooked through.

6. Remove from the oven and set aside to rest for a few minutes before slicing.7. Meanwhile, cooked the broccoli in the reserved water for 2 minutes and transfer to a bowl. (Keep the water for the sauce).8.8. Wipe the frying pan clean and heat over medium-high heat. Add 100ml of the broccoli water with the stock pot and stir to

dissolve. Cook until the stock reduces by half. Remove the pan from heat and set aside for a few minutes before stirring in a tbsp of crème fraiche.

9. Serve the pork on top of the mash with the broccoli on the side and the sauce drizzled over the top..

Sweet Potato 1 cup dicedCreme Fraiche 1 1/2 tbsp Broccoli florets 1/2 CupBeef Stock Cube 7 gramsButter (salted) 1/2 tsp Olive Oil 1/2 tbsp PPork Loin 1 chop,

Turkey with Spinachand Tomatoes

Lunch

Roasted Pork Loin,Sweet Potato Mash & Creamy Sauce

Dinner

Week 1 Day 1

1. Pre-heat the oven to 200 C.2. Cut the cherry tomatoes into halves.3. Dice the avocado.4. Season the salmon with salt and pepper. Wrap in foil and place in the oven to bake for 20 minutes.5. L5. Lay the spinach onto a plate, then arrange the tomatoes and avocado on top. Flake the salmon over the top of the salad.

Salmon Fillets 1 FilletBaby spinach 1 cupCherry Tomatoes 6 wholeAvocado 1/2 whole

1. Preheat the oven to 180 C2. In a skillet, brown the beef with the garlic and onion powder

3. Place the beef into a small casserole pan4. In a bowl, whisk together the egg, tomato paste, milk, and a pinch of salt and pepper, then add the grated cheese and stir

5. Pour the egg mixture into the casserole pan6. Ba6. Bake in the oven for 35 minutes

Ground Beef 160 gramsGarlic 1 tsp minced Onion Powder 1/2 tspEgg(s) 1 largePaste, Tomato 2 tbsp Milk 0.2 cupCheddaCheddar Cheese 0.2 cup

Salmon and AvocadoSalad

Lunch

CheeseburgerCasserole

Dinner

Week 1 Day 2

1. Pre-heat the oven to 200 C.2. Coat the chicken in the paprika and a pinch of salt and pepper, then wrap in foil and place in the oven to bake for 40 minutes.3. Boi3. Boil some water in a saucepan. Add the green beans and broccoli and boil for 10 minutes, then drain using a sieve.4. Serve the chicken on a plate alongside green beans and broccoli. If taking to work, place in a plastic container and eat cold or reheat in a microwave for 3 minutes.

Chicken Breast 200 gramsBroccoli florets 100 gramsBeans, Green 50 gramsSweet Smoked Paprika 3/4 tsp

Week 1 Day 3

1. Cut the vegetables into thin slices.2. Heat a wok over a medium-high heat with the

olive oil and cook the chicken (sliced) until browned.

3. 3. Move the chicken to one side of the wok and add the vegetables. Stir fry the vegetables for 2

minutes, and then combine the chicken with the vegetables and season with soy sauce. Heat for an

additional 2 minutes..

Chicken Breast 1 large (225g)Olive Oil 1 tsp Red Capsicum 1 medium/wholeCarrot 1 medium Broccoli florets 100 grams Soy Sauce 1 tbsp ,

Paprika Chicken with GreenBeans and Broccoli

Lunch

Quick ChickenStir-Fry

Dinner

1. Peel and cut sweet potato into cubes. Put sweet potato in dish, add about 1/4 cup water. Cover dish and microwave on high for 3 to 4 minutes, so that tender. 2. Drain water off then leave to wait.3. Preheat a grill pan to medium to high heat and cover with oil. Then add chicken with season of pepper to pan and decrease heat to medium. Cook for 2–3 minutes on each side so that chicken is cooked through. Plate chicken and leave to rest.4. C4. Create salad by adding spinach leaves, red pepper cut into thin strips, cubed feta and pine nuts into a bowl.5. Slice the resting chicken diagonally and add to the salad. Combine everything together.6.Create balsamic dressing by whisking vinegar, mustard, oil and lemon juice together in a bowl. Then add dressing to salad and mix gently together.

Sweet Potato 200 gramsChicken Breast 100 grams Olive Oil 1 1/4 tsp Baby spinach 1 cupRed Capsicum 1/2Feta Cheese 30 grams Pine Nuts, driedPine Nuts, dried 1/3 tbsp Balsamic Vinegar 2 tsp

1. Trim steak of fat. Ensure chorizo is diced. Cut cherry tomatoes in half and that thick stalks are taken out of kale.

2. Prepare a large saucepan of water to the boil, and at same time place a frying pan over a high heat.3. Rub the olive oil all over the steaks and season to taste with salt and pepper.

4. Place the steak in the pan when it is very hot. Allow to fry for 2 minutes on each side. Place the steak on a plate and allow to rest.

5. Add the chorizo into the same frying pan but reduce the heat down to low and cook for about 2 minutes.6.6. At the same time, add the kale into the saucepan of boiling water and allow to simmer for 1 minute, then

drain in a sieve or similar. Turn up the heat to maximum for the pan of chorizo.7. Add the tomatoes to the pan and stir-fry for 1 minute. Pour in the vinegar and allow to bubble away to almost

nothing. Add the kale to the pan and toss together thoroughly.8. Take pan off heat and season to taste with salt and pepper.

9. Plate the steak and top with the stir-fry.

Olive Oil 1/2 tbspSirloin Steak 240 grams Chorizo 35 grams Kale 100 gramsCherry Tomatoes 4 whole Balsamic Vinegar 1/2 tbsp

Chicken and SweetPotato Salad

Lunch

Crockpot Beef andBroccoli

Dinner

Rump Steak 125 gramsCherry Tomatoes 1/2 cup Basil Leaves 2 tbspLemon 1/2 whole Canned Lentils 1/2 Cup sun-dried tomatoes 2 piece FFeta Cheese 30 grams

1. Halve cherry tomatoes.2. Chop mixed salad greens and radishes.3. Combine chopped vegetables and placed in a serving plate.4. In another bowl, combine tuna and mayonnaise.5. Pla5. Place tuna salad and cherry tomatoes on top of chopped vegetables and serve.

Fish / Light Tuna 100 gramsMayonnaise 1 tbsp Cherry Tomatoes 5 whole Mixed Salad Leaves 55 grams Radishes 5 small

1. Add a griddle pan or similar to a medium high heat and add olive oil. Add steak and cook for 1 – 2 minutes on each side. Change timing for different finish. Leave to

one side and keep warm.2.2. At the same time place a frying pan with oil over a

medium heat. Then add halved cherry tomatoes, nearly all the basil leaves and half lemon juice. Cook for 3–4

minutes.3. Add lentils (rinsed and drained) and chopped

sun-dried tomatoes and cook for 2 minutes. Now mix in the crumbled feta.

4. Sli4. Slice the waiting steak and plate with lentil and tomatoes mixture. Add with touch of basil to taste.

Tuna Salad withMixed Vegetables

Lunch

Steak with Sun-DriedTomato Lentils

Dinner

Week 1 Day 5

1. Slice the chicken into thin strips2. Heat the olive oil in a frying pan over a medium heat, then add the chicken and cook for 8-10 minutes3. In a medium bowl, mix the lime juice, sesame oil, vinegar, soy sauce and fish sauce4.4. Toss the chicken in the sauce, then add the carrots and cabbage and mix to combine5. Sprinkle the peanuts and coriander over the top

Lime Juice 2 tbspSesame Oil 1 tspOlive Oil 1 tsp Vinegar, Rice 1 tsp Fish, Sauce 1/2 tspChicken Breast 170gCarCarrot 3/4 cup Cabbage 3/4 cupPeanuts, all types 1 tbsp Fresh Coriander 1 tbsp Soy Sauce 1 tsp

1. Preheat oven to 200ºC. Place a sheet of foil onto a baking tray and cover with a sheet of baking paper. Put fish onto

baking paper and add pesto. Wrap and bake for 10 minutes.2. At same time thinly slice the potatoes into scallops. Then add the potato scallops onto a plate and cover with plastic wrap. Then microwave on a high setting for 2 minutes. After-wards add to hot grill for 4 minutes so that they are crisp.

3. Peel and cut courgettei into ribbons and make sure aspara-gus is trimmed. Add the courgette and asparagus into a bowl, add 3 tablespoons water and cover. Cook in microwave on high

setting for 2 minutes so that tender. Drain water.4. Plate fish with potatoes, zucchini and asparagus to serve..

Any white fish 120 gramsPotato 150 gramsRed Pesto 2 tbspOlive Oil 1 tsp Courgette (Zucchini) 1 Small

Asian ChickenSalad

Lunch

Fish Fillet with CrispyPotato Scallops

Dinner

1. To prepare the courgette spaghetti, slice each end off of the courgette. Either use a special spiral vegetable cutter to cut spirals, or use a vegetable peeler (pass the peeler down one lengthwise side of the courgette, only catching a thin portion of the courgette, no thicker than 1/2 inch. When you approach the seeds, turn the courgette and start slicing the slicing the other side).2. Place the courgetti into a bowl and toss with shredded mozzarella, sliced cherry tomatoes, basil and vinegar.

Courgette (Zucchini) 1 largeCherry Tomatoes 6 whole Mozzarella Cheese 40 gramsBalsamic Vinegar 1/2 tbsp Basil Leaves 1 tbsp, chopped

1. Preheat oven to 350F/180C2. Chop thyme.

3. 3. Heat a teaspoon of vegetable oil in an oven-proof skillet over medium-high heat. Season chicken with a few pinches of salt and pepper and wrap the bacon around it. Cook the chicken/bacon for about 2 minutes each side until golden brown. Drain the skillet of fat and add the cream, thyme, stock and garlic and

bring to a gentle boil.4. Transfer the skillet to the oven and cook for about 15 minutes until chicken is

cooked and cream had reduced and thickened.5. 5. Meanwhile, sauté the spinach in a teaspoon of olive oil. Season to taste.

6. Serve the chicken with the cream spooned over the top and the spinach on the side.

Garlic 1/4 cloveChicken Stock 30 mlVegetable Oil 1 tspFresh Thyme 1/2 tspBack Bacon 2 slicesChicken Breast 125 gramsSpinachSpinach 75 gramsDouble Cream 1 tbsp

Courgetti CapreseLunch

Chicken with Bacon,Cream and Thyme

Week 1 Day 7

Dinner

FAQWhat If I don’t like one of the foods on my plan?Simply refer to page 4 of this meal plan withall the directions for how to simply swapout items on your meal plan.

Why am I eating carbs?Because carbs are not the enemy here. Eatinga calorie surplus over an extended period oftime is. Carbs are perfectly healthy for you!Stop listing to your know-it-all friends whodon’t actually know anything.

How important is meal timing?The most important aspects of eating healthywould be your overall food intake. So, focusingon adhearing to your plan is far more importantthat worrying about what time you’re eating.

Is it true skipping meal slows my metabolism?No.

What If I still have a question about my plan?If you still have a question about anything to do with your meal plan simply ask it inthe Facebook group and we will respond assoon as humanly possible.

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PCOS WEIGHT LOSS 10 WEEK PROGRAM Meal Plan · Eating healthy is the single most important habit you must follow in order to reach your weight loss and ﬁtness goals. The good thing