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Meal Prep & Workout for PCOS Weight Loss
Welcome, Cyster!
Welcome, Cyster! (2:32)
Meal Plan Week 1
Weekend Prep: Start Here!
Recipe Book Week 1
Weekend Prep: Sweet Potatoes (0:27)
Weekend Prep: Ground Beef (0:25)
Weekend Prep: Cheezy High Protein Egg Bake (0:27)
Weekend Prep: Meatballs (0:27)
Weekend Prep: Pickled Onions (0:14)
Weekend Prep: Chicken Thighs (0:20)
Mon. Breakfast Cheezy High Protein Egg Bake
Mon. Lunch: Chicken Kale Wrap
Mon. Dinner: Fish Tacos + Sweet Potatoes (1:08)
Tues. Breakfast: Cheezy High Protein Egg Bake
Tues. Lunch: Fish Tacos + Sweet Potatoes
Tues. Dinner: Asian Stir Fry with Chicken & Rice (0:36)
Wed. Breakfast: Cheezy High Protein Egg Bake
Wed. Lunch: Turkey Sandwich with Pickled Onions (0:20)
Wed. Dinner: Shrimp, Kale Salad, and Black Bean Salsa (1:16)
Thurs. Breakfast: Spinach High Protein Smoothie (0:18)
Thurs. Lunch: Shrimp, Kale Salad, and Black Bean Salsa
Thurs. Dinner: Beef & Shells Pasta with Homemade Tomato Sauce (0:36)
Fri. Breakfast: Spinach High Protein Smoothie (0:18)
Fri. Lunch: Beef & Shells Pasta with Homemade Tomato Sauce
Fri. Dinner: Meatball & Sweet Potato Bowl
Workout Week #1
Introduction to PCOS Friendly Workouts (3:53)
How to Choose Your Weights (1:39)
Best Tips to Work Your Abs (0:54)
Week 1 Workout: Introduction (4:28)
Day 1: Full Body (1:55)
Day 2: Upper Body (1:45)
Day 3: Lower Body (1:35)
Abs (1:44)
Meal Plan Week 2
Weekend Prep Round 2: Let's do it again!
Recipe Book Week 2
Weekend Prep: Baked Chicken (0:25)
Weekend Prep: Turmeric Rice (0:15)
Weekend Prep: Ground Beef (0:25)
Weekend Prep: Pesto (0:19)
Weekend Prep: Egg Bake (0:35)
Mon. Breakfast: Zucchini Pesto Egg Bake (0:02)
Mon. Lunch: Pesto Turkey Sandwich (0:22)
Mon. Dinner: Chicken Garbanzo Nourish Bowl w/ Tumeric Rice (0:40)
Tues. Breakfast: Zucchini Pesto Egg Bake (0:02)
Tues. Lunch: Chicken Garbanzo Nourish Bowl
Tues. Dinner: Pesto Pasta w/ Left Over Meatballs (from Week 1) (0:25)
Wed. Breakfast: Zucchini Pesto Egg Bake (0:02)
Wed. Lunch: Pesto Turkey Sandwich
Wed. Dinner: Panko Cod w/ Garbanzo Salad and Tumeric Rice (0:12)
Wednesday Prep for tomorrows Breakfast: High Protein Chia Seed Pudding (0:16)
Thurs. Breakfast: High Protein Chia Seed Pudding
Thurs. Lunch: Panko Cod w/ Garbanzo Salad and Turmeric Rice
Thurs. Dinner: Carrot Soup w/ Left Over Meatballs (from Week 1) (0:55)
Fri. Breakfast: High Protein Chia Seed Pudding
Fri. Lunch: Carrot Soup w/ Left Over Meatballs (from Week 1)
Fri. Dinner: Chicken Arugula Salad (0:15)
Workout Week #2
Week 2 Workout: Adding Different Workouts to our Routine (5:53)
Day 1: Full Body (1:48)
Day 2: Upper Body (1:47)
Day 3: Lower Body (1:50)
Abs (1:43)
Meal Plan Week 3
Weekend Prep Round 3: Let's do it again!
Recipe Book Week 3
Weekend Prep: High Protein Chia Seed Pudding (0:35)
Weekend Prep: Beef Chili (0:42)
Weekend Prep: Cheezy Kale Salad (0:34)
Weekend Prep: Salmon Patties (0:51)
Weekend Prep: Sweet Potato Mash
Weekend Prep: Black Bean Dip (0:25)
Mon. Breakfast: Spinach High Protein Smoothie (0:18)
Mon. Lunch: Beef Chili & Cheezy Kale Salad
Mon. Dinner: Cabbage Salad w/ Salmon Patties & Black Bean Dip (0:12)
Tues. Breakfast: Spinach High Protein Smoothie (0:18)
Tues. Lunch: Salmon Patty Tacos & Cheezy Kale Salad
Tues. Dinner: Cabbage Salad w/ Leftover Meatballs & Mashed Potatoes
Wed. Breakfast: Spinach High Protein Smoothie (0:18)
Wed. Lunch: Chicken BBQ Salad
Wed. Dinner: Beef Chili & Cornbread (0:30)
Thurs. Breakfast: High Protein Strawberry Chia Seed Pudding
Thurs. Lunch: Salmon Patty Tacos & Black Bean Dip
Thurs. Dinner: Chicken Tenders w/ Cabbage Salad & Potato Mash (0:32)
Fri. Breakfast: High Protein Strawberry Chia Seed Pudding
Fri. Lunch: Salmon Patty Tacos & Black Bean Dip
Fri. Dinner: Chicken Tenders w/ Cabbage Salad & Potato Mash
Workout Week #3
Introduction: Changing our Rest Time (5:55)
Day 1: Full Body (1:37)
Day 2: Upper Body (1:46)
Day 3: Lower Body (1:45)
Abs (1:46)
Meal Plan Week 4
Weekend Prep Round 4: Saving the BEST for LAST!
Week 4 Recipe Book
Weekend Prep: Egg Cups (1:14)
Weekend Prep: Salmon (0:28)
Weekend Prep: Tuna Salad (0:43)
Weekend Prep: Sausage & Bean Butternut Squash Soup (0:56)
Weekend Prep: Coconut Banana High Protein Chia Seed Pudding (1:06)
Weekend Prep: Asian Style Salad and Buckwheat Noodles (1:32)
Mon. Breakfast: Egg Cups
Mon. Lunch: Buckwheat Noodle Salad & Salmon
Mon. Dinner: Sausage & Bean Butternut Squash Soup (0:03)
Tues. Breakfast: Egg Cups
Tues. Lunch: Buckwheat Noodle Salad & Salmon
Tues. Dinner: Sausage & Bean Butternut Squash Soup (0:03)
Wed. Breakfast: Egg Cups
Wed. Lunch: Asian Inspired Sriracha Salmon Tacos (0:30)
Wed. Dinner: Sausage & Bean Butternut Squash Soup (0:03)
Thurs. Breakfast: Coconut Banana High Protein Chia Seed Pudding
Thurs. Lunch: Tuna Salad Wrap
Thurs. Dinner: Chickpea Pasta w/ Beef & Peas (0:30)
Fri. Breakfast: Coconut Banana High Protein Chia Seed Pudding
Fri. Lunch: Tuna Salad Wrap
Fri. Dinner: Chickpea Pasta w/ Beef & Peas
Workout Week #4
Introduction: Finishing STRONG (5:07)
Day 1: Full Body (1:57)
Day 2: Upper Body (1:39)
Day 3: Lower Body (1:53)
Abs (1:46)
FINISH LINE!
Congratulations, Cyster! (0:51)
Wed. Lunch: Pesto Turkey Sandwich
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