November 1, 2020

PMS Meal Prep

PMS Meal Prep

It’s period week over here on the blog!! Why, you ask? Because election week is essentially the same thing: crampy, irritability, and must emotionally all over the place. So I’ve crafted an evidence based menu with ingredients specifically designed to have a happier period!

As I talked about in this post, lots of omega-3s, cruciferous vegetables, anti-inflammatory herbs and spices, carbohydrates, as well as foods with ample magnesium, zinc, and B vitamins. The goal? Fewer cramps and foods that support hormone balance! To learn more, head on over to this post!

On the menu:

Breakfast:

  • granola stuffed pears
  • gingerbread smoothies
  • leftover brussels/cauliflower with scrambled eggs and berries

Meals:

  • salmon with cruciferous vegetables and tahini honey sauce
  • sweet potato shepherds pie
  • chicken noodle soup

Snacks:

  • pumpkin seeds and berries
  • carrots with hummus
  • celery with almond butter
  • stuffed dates with almond butter
  • brownie mug cake
  • turmeric latte
  • homemade juice with leftover veg

Grocery list: 

  • brussel sprouts
  • kale 
  • romaine lettuce
  • cauliflower 
  • pears (3)
  • apples (4)
  • carrots
  • celery
  • berries 
  • parsley 
  • sweet potatoes (4)
  • avocado (2)
  • fresh ginger
  • dates
  • eggs
  • yogurt 
  • hummus
  • pumpkin seeds
  • oats
  • almond flour
  • pecans
  • almonds
  • coconut oil
  • cacao powder
  • almond butter
  • noodles of choice
  • maple syrup
  • honey
  • coconut sugar
  • turmeric
  • bone broth
  • chicken 
  • ground beef
  • salmon
  • frozen cauliflower
  • frozen pees
  • spices: cinnamon, nutmeg, ginger, thyme, turmeric, rosemary, salt, pepper, garlic powder, vanilla extract, baking powder, turmeric, bay leaves

Recipes

granola stuffed pears

  • 3 pears
  • 3/4 cup oats
  • 1/4 cup coconut oil
  • 2 tbsp maple syrup
  • 1/4 cup chopped pecans
  • 1/4 cup chopped almonds
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger

Preheat oven to 350F. Slice pears in half and scoop out core.

In a separate bowl, combine oats with remaining ingredients. Scoop oat mixture into pears.

Bake for 25-30min.

gingerbread smoothies

  • 1/2 cup frozen cauliflower
  • 2 dates (1 if you want a little less sweet)
  • 1 tbsp almond butter
  • 2 tbsp oats
  • 1 tbsp molasses
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/4 tsp nutmeg
  • Pinch of ginger
  • Almond milk (~1 cups, 1.5 if you like a thinner smoothie)
  • 1 scoop vanilla protein powder

Blend it all up and sip sip sip!

salmon with cruciferous vegetables and tahini honey sauce

  • cauliflower
  • brussels sprouts
  • 1/2 cap tahini
  • 1/4 cup honey
  • 1/2 tsp ginger
  • salt and pepper
  • to top: parsley

Bake cauliflower and Brussels sprouts at 400F for 45 minutes, until tender (with avocado oil, salt, pepper, garlic powder). when finished, combine tahini, honey, ginger, salt, and pepper. Cover on top of vegetables. Top with parsley.

sweet potato shepherds pie

  • 1 package grass fed beef (ground turkey would also work)
  • 1 onion (diced)
  • 4 medium/large sweet potatoes
  • 1 cup frozen pees
  • 1 tbsp ghee
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp paprika
  • 1/4 tsp thyme
  • 1/4 tsp garlic powder
  • 1/4 cup parsley
  1. Preheat oven to 400F.
  2. Poke holes in sweet potatoes with a fork, then place in oven for 45-60min, until they are fully tender and a fork can easily pass through them.
  3. As the sweet potatoes are baking, chop the onion and begin to saute until fragrant and softened.
  4. Add grass fed beef, garlic, and spices (salt, pepper, paprika) and saute until beef is browned.
  5. Add in pees and stir until tender, then remove beef mixture from stove top. Transfer to serving dish.
  6. Once sweet potaotes are finished, remove from oven and remove skin.
  7. Place in food processor and add spices (salt, pepper, garlic powder, thyme) and ghee and blend until smooth.
  8. Spread mashed sweet potatoes on top of beef mixture.
  9. Add parsley on top.

chicken noodle soup

(because we all need comfort food, am I right?)

  • 5 carrots, peeled and chopped
  • 5 stalks celery, peeled and chopped
  • 1 yellow onion, chopped
  • 4 cup chicken bone broth
  • 2 cups fresh kale
  • 1 package pasta of choice
  • 1 package chicken
  • spices: 1/2 tsp turmeric, 3 bay leaves, 1 tsp garlic powder, 1 tsp rosemary, 1 tsp thyme, salt, pepper.

Place all ingredients in crockpot except for kale and pasta and cook on high 4 hours. In the last 15 minutes, add pasta and kale. Remove bay leaves. Shred chicken and serve with parsley and avocado on top!

vegetable juice

  • 2 inch knob of ginger
  • 1 apple
  • 3 carrots
  • 3 stalks celery
  • 1/4 cup parsley
  • 6 cups water

Combine all in blender and strain using nut milk strainer.

turmeric latte

  • 1 cup unsweetened almond milk
  • 1 tsp honey
  • 1/2 tsp ground turmeric
  • 1/4 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1/2 tsp coconut butter

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