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Week 3: Craving-Proof Mind & Meals

WELCOME TO WEEK 3

Welcome to Week 3 - Craving-Proof Mind & Meals

5min

DAY 15: BREAKFAST

Matcha Overnight Chia Oats with Banana & Coconut

5min

Sugar Free,Gluten Free,Low Carbs,Vegan,Summer,Spring,Breakfast,Under 5 Minutes,Anti-Inflammatory,Digestion Support,Hormone Balance,Weight Loss,Detox,Ovulation Phase (Days 14–17)

DAY 15: LUNCH

Pumpkin Quinoa Smoked Tofu Wrap

40min

Vegan,Gluten Free,Lunch,Dinner,Under 45 minutes,Hormone Balance,Digestion Support,Fall,Winter

DAY 15: DINNER

Spinach Dal (Dal Palak)

30min

Vegan,Gluten Free,Luteal Phase (Days 18–28),Under 30 minutes,Spring,Summer,Winter,Dinner,Lunch,Digestion Support

Easy Gluten-Free Naan Bread

25min

Gluten Free,Dinner,Lunch,Luteal Phase (Days 18–28),Under 30 minutes,Spring,Summer,Fall,Winter,Digestion Support

DAY 15: SNACK

PMS Chocolate Balls

15min

Vegan,Gluten Free,Snack,Under 15 minutes,Hormone Balance,Digestion Support,Follicular Phase (Days 6–13),Menstrual Phase (Days 1–5),Luteal Phase (Days 18–28)

DAY 15: TIP

YOUR GUT AND BRAIN ARE TWINS

0min

DAY 16: BREAKFAST

Pumpkin Spice Oats

5min

Vegan,Gluten Free,Fall,Winter,Breakfast,Snack,Under 15 minutes,Digestion Support,Hormone Balance,Anti-Inflammatory,Ovulation Phase (Days 14–17),Follicular Phase (Days 6–13)

DAY 16: LUNCH

Ginger Roasted Pumpkin Quinoa Bowl

40min

Vegan,Gluten Free,Lunch,Dinner,Under 45 minutes,Hormone Balance,Digestion Support,Fall,Winter,Menstrual Phase (Days 1–5),Follicular Phase (Days 6–13),Weight Loss

DAY 16: DINNER

Buckwheat Noodles with Zucchini & Tofu Strips

25min

Vegan,Gluten Free,Fall,Dinner,Anti-Inflammatory,Hormone Balance,Digestion Support,Weight Gain,Under 30 minutes,Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17)

DAY 16: SNACK

Banana Almond Smoothie

5min

Vegan,Gluten Free,Breakfast,Snack,Under 10 minutes,Digestion Support,Hormone Balance,Summer,Fall,Spring

DAY 16: CRAVING TOOL

Craving Tool 6 - Stress & Cortisol Management

0min

DAY 17: BREAKFAST

Glow Toast with Beetroot & Pomegranate

20min

Sugar Free,Gluten Free,Vegan,Snack,Lunch,Anti-Inflammatory,Digestion Support,Hormone Balance,Luteal Phase (Days 18–28),Under 30 minutes,Summer,Fall,Spring,Winter

DAY 17: LUNCH

Ginger Roasted Pumpkin Quinoa Bowl

40min

Vegan,Gluten Free,Lunch,Dinner,Under 45 minutes,Hormone Balance,Digestion Support,Fall,Winter,Menstrual Phase (Days 1–5),Follicular Phase (Days 6–13),Weight Loss

DAY 17: DINNER

Creamy Pumpkin Soup

1h 15min

Vegan,Gluten Free,Fall,Winter,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Lunch,Dinner,Under 60 minutes,Digestion Support,Anti-Inflammatory,Hormone Balance

DAY 17: SNACK

Golden Milk (Haldi Doodh)

5min

Vegan,Gluten Free,Fall,Winter,Snack,Dessert,Under 15 minutes,Digestion Support,Hormone Balance,Anti-Inflammatory,Menstrual Phase (Days 1–5),Luteal Phase (Days 18–28),Detox,Sugar Free

DAY 17: TIP

MICROBIOME BALANCE

0min

FROM IMBALANCE TO BALANCE

0min

DAY 18: BREAKFAST

Savory Zucchini Muffins

35min

Vegan,Gluten Free,Sugar Free,Low Carbs,Spring,Weight Loss,Breakfast,Lunch,Snack,Under 45 minutes

DAY 18: LUNCH

Pesto Nourish Bowl

40min

Gluten Free,Low Carbs,Sugar Free,Vegan,Fall,Winter,Menstrual Phase (Days 1–5),Ovulation Phase (Days 14–17),Lunch,Dinner,Under 45 minutes,Weight Loss,Anti-Inflammatory,Digestion Support,Hormone Balance

DAY 18: DINNER

Spinach Dal (Dal Palak)

30min

Vegan,Gluten Free,Luteal Phase (Days 18–28),Under 30 minutes,Spring,Summer,Winter,Dinner,Lunch,Digestion Support

Easy Gluten-Free Naan Bread

25min

Gluten Free,Dinner,Lunch,Luteal Phase (Days 18–28),Under 30 minutes,Spring,Summer,Fall,Winter,Digestion Support

DAY 18: SNACK

Crunchy Nut & Seed Rounds

15min

Vegan,Gluten Free,Luteal Phase (Days 18–28),Under 15 minutes,Weight Gain,Hormone Balance,Digestion Support,Anti-Inflammatory,Weight Loss,Snack,Dessert,Fall

DAY 18: TIP

IBS FRIENDLY FOOD CHOICES

0min

LIVE REFLECT, STRETCH & MEDITATION

15min

DAY 19: BREAKFAST

Pumpkin Spice Smoothie

5min

Breakfast,Snack,Vegan,Weight Loss,Gluten Free,Sugar Free,Low Carbs,Fall,Under 10 minutes,Under 5 Minutes,Under 15 minutes

DAY 19: LUNCH

Pumpkin Quinoa Smoked Tofu Wrap

40min

Vegan,Gluten Free,Lunch,Dinner,Under 45 minutes,Hormone Balance,Digestion Support,Fall,Winter

DAY 19: DINNER

Buckwheat Porridge with Golden Banana

15min

Vegan,Gluten Free,Menstrual Phase (Days 1–5),Follicular Phase (Days 6–13),Luteal Phase (Days 18–28),Fall,Winter,Breakfast,Digestion Support,Hormone Balance,Anti-Inflammatory,Under 15 minutes

DAY 19: SNACK

Sugar-Free Chai Latte

15min

Vegan,Gluten Free,Fall,Winter,Snack,Breakfast,Under 15 minutes,Digestion Support,Hormone Balance,Anti-Inflammatory

DAY 20: BREAKFAST

Savory Zucchini Muffins

35min

Vegan,Gluten Free,Sugar Free,Low Carbs,Spring,Weight Loss,Breakfast,Lunch,Snack,Under 45 minutes

DAY 20: LUNCH

Veggie Quinoa Bowl with Avocado, Sweet Potato & Tahini

40min

Gluten Free,Low Carbs,Sugar Free,Vegan,Winter,Fall,Menstrual Phase (Days 1–5),Luteal Phase (Days 18–28),Lunch,Dinner,Under 45 minutes,Weight Loss,Detox,Anti-Inflammatory,Digestion Support,Hormone Balance

DAY 20: DINNER

Creamy Pumpkin Soup

1h 15min

Vegan,Gluten Free,Fall,Winter,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Lunch,Dinner,Under 60 minutes,Digestion Support,Anti-Inflammatory,Hormone Balance

DAY 20: SNACK

PMS Chocolate Balls

15min

Vegan,Gluten Free,Snack,Under 15 minutes,Hormone Balance,Digestion Support,Follicular Phase (Days 6–13),Menstrual Phase (Days 1–5),Luteal Phase (Days 18–28)

DAY 20: JOURNAL PROMPT

REFLECT ON GUT HEALTH TODAY

0min

DAY 21: BREAKFAST

Pumpkin Spice Oats

5min

Vegan,Gluten Free,Fall,Winter,Breakfast,Snack,Under 15 minutes,Digestion Support,Hormone Balance,Anti-Inflammatory,Ovulation Phase (Days 14–17),Follicular Phase (Days 6–13)

DAY 21: LUNCH

Veggie Quinoa Bowl with Avocado, Sweet Potato & Tahini

40min

DAY 21: DINNER

Provençal Potato & Green Bean Bowl

25min

Gluten Free,Vegan,Fall,Summer,Lunch,Dinner,Under 30 minutes,Digestion Support,Hormone Balance,Anti-Inflammatory,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5)

DAY 21: SNACK

Crunchy Nut & Seed Rounds

15min

Vegan,Gluten Free,Luteal Phase (Days 18–28),Under 15 minutes,Weight Gain,Hormone Balance,Digestion Support,Anti-Inflammatory,Weight Loss,Snack,Dessert,Fall

DAY 21: FINAL REFLECTION

FINAL REFLECTION

0min