The Crave Control Cookbook

The

COOKBOOK CRAVE CRAVE CONTROL CONTROL

AN EASY, GLUTEN & DAIRY FREE MEAL PLAN

DESIGNED FOR PCOS

WEIGHT LOSS

From Inside The Cysterhood App

TheCOOKBOOK CRAVE CONTROL CRAVE CONTROL

AN EASY, GLUTEN & DAIRY FREE MEAL PLAN DESIGNED FOR PCOS WEIGHT LOSS

Created by Tallene, Cyster and Registered Dietitian

Taste Tested by Sirak, Husband, PCOS Personal Trainer

Cysters

Cysters Who Lost Weight After Years of Trying

before

after

After joining The Cysterhood, I lost 30 lbs, have more energy, clearer skin, and cravings are controlled!

Y’all I’m having a moment. Today is day 6 of being gluten free for me and for the first time in my living memory I’m not bloated and I’ve lost an inch and a half off my waist just from that. What sorcery is this even?!

SONALI OBEROI

Since January 1st I have lost almost 7 lbs. 6.6 lbs to be exact. I am so proud.

Celebrating a milestone today - 25 lbs down in 3 months (150 →125)! Every step, every workout, every healthy meal was worth it. Looking forward to more progress.

Hawaiian slow cooker chicken wraps. I highly recommend! I would make this again. The flavor in this is soooooo yummmmmmy. I did it into a salad instead to save time and getting hands dirty.

ESBEIDA RAMIREZ

Tonight’s dinner is the Cali roll bowl from the app. SOOOOO GOOD!

LAUREN DOERKSEN

Complete 4 Week Craving Control Meal Plan Available in the App

For the Cysterhood—

This cookbook is for every woman with PCOS who struggles with constant cravings, weight gain and fatigue. You deserve to enjoy food, while you take back control of your body and reverse PCOS.

And to Sirak, my ride-or-die taste tester, sous chef, and kitchen comedian— thank you for always showing up with an appetite and a sense of humor.

So there I was...

Face covered in cystic acne, gaining weight uncontrollably, ovaries full of cysts, and riddled with anxiety… at the age of 20. Sounds familiar?

I was determined to reverse these PCOS symptoms. After all, my nutrition teacher once said, “The body has an amazing way of healing itself,” and that really stuck with me. So when every naturopathic doctor I visited suggested, “Try going gluten and dairy free.” I figured… okay, let’s see what happens.

But part of me felt like they were asking me to break up with food. And not just any food—the kind of food that practically raised me. I grew up in an Armenian household where dinner wasn’t just dinner. It was an event. A time for family to reconnect after a long day, to pass around homemade, labor-of-love meals that had been made by generations of ancestors. The idea of walking away from that felt like I was about to alienate myself from my own culture.

I remember one moment so vividly: I was in college, sitting in class (not paying attention, of course—brain fog was the main character), texting my sister on my laptop. I told her, “I think I have to try gluten and dairy free...” She FaceTimed me immediately. I picked up in the middle of lecture, and we just stared at each other. Silent. I started crying. It felt like the end of the world.

But it wasn’t.

Turns out, there’s a whole world of flavor on the other side of gluten and dairy—I just didn’t know it yet. The first time I went out to dinner with my family after making the change, we were at an Armenian restaurant and someone passed me a plate of boreg (an appetizer literally made entirely of dough and cheese), and I—gasp— *passed it along*. The table went silent. Everyone looked at me like I’d grown another

head. It was giving My Big Fat Greek Wedding energy. You know that scene where the guy says he’s vegetarian and the aunt yells, “YOU DON’T EAT NO MEAT?” and everyone falls silent. That.

Eventually though, the shock subsided. People saw it wasn’t just a phase… it was working for me. My symptoms were improving, and I was even more motivated to continue sticking to it.

I didn’t give up flavor. I found new ones. I didn’t lose my culture. I learned how to remix it. I didn’t break up with food—I just redefined the relationship.

Fast forward to today: my husband and I eat dinner together every night, and it’s always a recipe from this cookbook. It’s our little ritual, just like the one I had with my family growing up. We sit, we eat, we connect. Going gluten and dairy free didn’t take that away—it gave us new ways to enjoy it. And don’t worry—if he wants cheese, there’s always a way to tweak things without skipping a beat.

This cookbook is the result of my journey reversing PCOS. Not only are these recipes rooted in blood sugar balance and anti-inflammatory ingredients that support your hormones—but they’re also full of joy, spice, and soul…just ask my husband, Sirak!

They’re for the girl who loves food and wants to feel good in her body. The girl who wants to reverse her PCOS without saying goodbye to everything delicious.

This is food for your hormones and your heart. I hope you love every bite and share it with your friends and family.

With love,

Skip to Recipes

WEIGHT LOSS THE PCOS METHOD METHOD

IT’S NOT A DIET, IT’S A LIFESTYLE

Recipes That Work As Hard As You Do

The 5 PCOS Plate Principles

You know that moment when you’ve been eating like a bird, dragging yourself to workouts that completely drain you, and your jeans still fit like they’ve been washed in boiling water? Yeah. Been there. It’s devastating. Especially when your doctor thinks you’re lying—after you’ve spent months living like you’re training for the Olympics.

Here’s what no one tells you: your hormones determine your weight. With PCOS, it’s not just your period they mess with—it’s your metabolism too. High insulin triggers high testosterone, which throws off your cycle and your fertility. But it also blocks fat burning. You need insulin to drop between meals so your body can switch into fat-burning mode—that’s called metabolic flexibility, and it’s crucial.

With PCOS, your body is often insulin resistant, so insulin stays elevated longer than it should—especially when you’re not eating in a way that supports your hormones. The good news? You can directly influence insulin through food choices: what ingredients you choose, how you pair them, how often you eat, and how many carbs you have. When meals aren’t balanced and you’re grazing all day just to feel full, insulin stays high—and the hormonal chaos continues.

So yeah—the same hormone that’s wrecking your period is also keeping you from losing weight. It’s not about eating less. It’s about eating in a way your hormones actually respond to. That’s what this cookbook is built around—recipes that work with your hormones so you can finally feel like your body is on your side.

The Ingredients You Choose Matters

Before you freak out—I’m not about to tell you that you can *never* eat gluten, dairy, or sugar again. Let’s all take a deep breath.

What I am going to suggest is this: try eliminating gluten and dairy for just 30 days and reducing sugar as much as possible to see how your body feels. These three ingredients could be major hormonal disruptors in our diet, and for women with PCOS, they can quietly fuel the inflammation, cravings, and weight gain we’re working so hard to fix.

This isn’t about perfection—it’s about experimenting. Giving your body a break. Seeing what happens when your hormones aren’t constantly battling your food choices. You’ll learn a lot in those 30 days, I promise. And if eating this way actually helps relieve your symptoms? You might surprise yourself and want to keep going—because when you start to feel better, it’s hard to go back. That doesn’t mean you have to be 100% gluten and dairy free forever—many women in The Cysterhood feel amazing even sticking to it 80% of the time.

GLUTEN DAIRY SUGAR

Gluten is a protein found in wheat, barley, rye, and other grains—and it’s a known trigger for chronic inflammation in many women with PCOS. It’s been shown to increase zonulin, a protein that can weaken the gut lining and cause what’s known as “leaky gut.”1 That leads to immune reactions, bloating, fatigue, carb cravings, and even worsened acne and mood swings.

For some, gluten also messes with leptin, the hormone that tells your brain you’re full—making it harder to feel satisfied and easier to overeat.2 There’s even research linking gluten sensitivity with fertility struggles, autoimmune thyroid issues (like Hashimoto’s), and estrogen dominance.3

Trying gluten free for 30 days helps you see if your symptoms improve. You can always bring it back in after and notice how your body responds.

Dairy might seem innocent, but it can spike insulin levels just like sugar—sometimes even more. Studies show that milk can raise insulin as much as two slices of white bread 4 That’s a problem when high insulin is already at the root of PCOS symptoms.

Research also shows that dairy can increase androgen levels— male hormones like testosterone— which can be devastating for women with PCOS who already struggle with facial hair, acne, and hair loss.5

Beyond that, dairy often contains hormones from pregnant cows, growth factors like IGF-1 that mimic insulin, and a protein called A1 casein that’s known to trigger inflammation.6, 7

You’re probably thinking, “I could never break up with dairy!” But that feeling of addiction to cheese? It’s real. It comes from something called casomorphins tiny opioid-like compounds that give cheese that cozy, can’tstop-won’t-stop feeling. But for many cysters, that “hug” comes with acne, weight gain, and hormonal chaos.

Like gluten, it’s worth testing: try going dairy free for 30 days and see what shifts.

You already know sugar isn’t your BFF, but cutting it out overnight doesn’t work—because hormones.

If your insulin is high, your body will scream for sugar all day long. It’s not about willpower—it’s chemistry. So the goal isn’t just to quit sugar cold turkey—it’s to rebalance your meals in a way that stabilizes insulin and turns down those cravings.

That means building blood-sugarfriendly plates (with protein, fiber, and healthy fats), eating at regular times, and reducing hidden sugars in sauces, dressings, and snacks. You’ll feel your energy level out and the cravings quiet down.

Once your blood sugar is stable, sugar stops feeling like a drug and more like a treat you get to enjoy occasionally—without the crash.

How You Pair Your Food Matters

It’s not just about what you eat—it’s about how you eat it together. The way you pair your foods at each meal can either keep your blood sugar and insulin stable… or send them on a rollercoaster that leaves you bloated, tired, moody, and craving sugar an hour later.

Enter: the PCOS Plate Method. This simple, hormone-friendly approach helps keep insulin in check by balancing three key nutrients:

¼ OF YOUR PLATE IS PROTEIN

Think eggs, chicken, tofu, turkey, salmon, ground beef. Protein slows digestion, stabilizes blood sugar, and keeps you feeling full.

¼ OF YOUR PLATE IS CARBS

But not just any carbs! We’re talking slow-burning, fiber-rich, gluten free carbs like quinoa, sweet potatoes, lentils and beans.

½ OF YOUR PLATE IS FIBER

Load up on non-starchy veggies like broccoli, spinach, zucchini, cauliflower, or a hearty salad. Fiber helps blunt blood sugar spikes and supports your gut.

Eating this way helps you stay satisfied—so you’re not constantly rummaging through the pantry between meals. That break between meals is key: it gives your insulin a chance to drop, which signals your body to shift into fat-burning mode. Instead of just riding the wave of quick carbs and cravings, your body actually uses the food you’ve eaten *and* taps into stored energy. That’s called **metabolic flexibility**, and it’s something many women with PCOS struggle with—but this way of eating helps bring it back.

Balanced meals = balanced hormones = fewer cravings, and meals that finally help you lose weight with PCOS.

How Many Times You Eat Matters

We’ve been taught to eat small meals every couple of hours to “keep our metabolism going,” but for women with PCOS, that advice could backfire. When you’re constantly snacking or grazing all day long, your insulin stays elevated— and that’s a problem.

REMEMBER: INSULIN IS A FAT-STORING HORMONE.

HERE’S WHAT WE AIM FOR: THREE BALANCED MEALS A DAY

When it’s always high, your body never gets the signal to switch into fatburning mode. It just keeps storing. That’s why eating balanced meals less frequently—rather than snacking all day—can make a big difference. (built using the PCOS Plate Method), with enough protein, fiber, and healthy fats to keep you full and satisfied. When your meals are truly balanced, you won’t feel the *need* to snack—because you’re actually full. And more importantly, you’re giving your insulin a chance to come down between meals.

Those little breaks in eating allow your body to shift gears, access stored fat, and use the nutrients from your previous meal efficiently. That’s metabolic flexibility. It’s not about fasting for 18 hours—it’s about giving your body space between meals to do what it was designed to do.

Of course, if you’re hungry between meals, eat! This isn’t about restriction—it’s about paying attention to why you’re hungry. If you’re always starving an hour after eating, it probably means your meals aren’t balanced yet. Don’t be afraid to adjust. This is a learning process, and your body will tell you what it needs.

How Many Carbs You Eat Matters

Let’s be clear: you do not have to go keto to see results with PCOS. Carbs are not the enemy. In fact, cutting them out completely can actually do more harm than good— especially for your hormones, energy, and mood.

Research shows that even a modest reduction in carbs can lead to meaningful improvements in weight, hormone balance, and metabolic health for women with PCOS. One study found that simply reducing carb intake to about 41% of daily calories (roughly 150g of carbs on a 1500-calorie diet) was enough to improve symptoms. No drastic measures required.

In The Cysterhood App, we suggest starting around 150g of carbs per day, then slowly lowering that number if needed— based on how you feel and what your symptoms are telling you. There’s a sweet spot where your energy is steady, your cravings calm down, and your body finally starts responding.8

Carbs aren’t just fuel—they’re also closely tied to your insulin levels. And once you figure out how many carbs your body can handle at each meal, you unlock a powerful tool for reversing PCOS and finally feeling good again.

You can learn exactly how to discover your carb tolerance inside The Cysterhood App This is about tuning in—not cutting out.

The Supplements You Use Matter

Supplements aren’t magic bullets, but the ones you choose can truly support the hormonal and metabolic work your body is already doing. With PCOS, the issue often isn’t “more supplements,” it’s the right ones. The ones that actually help your insulin response, cravings, cycle, and metabolism instead of just sitting on a shelf.

That’s why science-backed options matter. Certain nutrients have been studied specifically in women with PCOS and are shown to support key aspects of insulin sensitivity, balanced hormones, menstrual regularity, and appetite control. When used consistently and paired with whole foods and balanced meals, these supplements become tools that help your body show up for you.

THAT’S WHERE WE COME IN!

Our clinically researched formula blends two types of inositol in the same ratio your body naturally uses. This isn’t random, it’s been shown to support healthy insulin signaling, calm stubborn cravings, promote more regular cycles, and even support ovulation and egg quality. By improving how your cells respond to insulin, you’re helping your body reset at the root, not just masking symptoms.

Our protien powder focuses on building your daily protein in a way that supports metabolic health rather than fueling insulin spikes. It uses a plant-based protein blend designed to be gentle on blood sugar and includes ingredients that help naturally boost hormones like GLP-1, which tells your appetite “I’m satisfied.” That means fewer cravings, steadier energy, and a metabolism that works with you.

POWERED BY OVAFIT

TAKING THE GUESSWORK OUT OF PCOS

The recipes in this cookbook are carefully crafted so you don’t have to overthink anything.  I designed them to follow the same PCOS Weight Loss Method I laid out in the previous pages. As a Registered Dietitian, I was intentional with every recipe— crafting meals that not only taste amazing but also support your hormones, balance blood sugar, and help you actually feel better.

Gluten and dairy free sounded intimidating at first, but once I made it part of my lifestyle, it became second nature. These are the meals that my husband and I eat all the time—simple, satisfying, and full of flavor. We love them, and I think you will too.

Best part? New recipes are always being added—so mealtime never gets boring.

DOWNLOAD THE APP TO ADJUST YOUR MEALS TO MATCH YOUR CARB TOLERANCE

Every recipe in this cookbook is tailored to fit within the 120-150g/day carb range, so if you had a breakfast, lunch and dinner, it will land somewhere in-between that many carbs. This is where I recommend most Cysters start if they’re not sure what their carb tolerance is yet. But if you already know you need fewer carbs—or want to try going lower—you can pop into the Cysterhood App, search for any of these recipes, and select from four carb tolerance ranges:

That way, you can stick with meals you love and just tweak the portions or swaps instead of starting from scratch every time. To learn more about Discovering Your Carb Tolerance, tap the ‘learn’ tab on The Cysterhood App and watch the videos in Step 4!

You’re Not Doing This Alone

What makes the Cysterhood App really special is the community. These exact recipes are being cooked every day by real women who are reversing PCOS symptoms just like you.

It’s like a virtual potluck… but for PCOS.

Some of them had never cooked a day in their life—and now they’re posting their meals in the private Facebook group like total pros. It’s so motivating to see someone try a recipe you were curious about, or tweak it in a way you wouldn’t have thought of.

And let’s be real: there’s nothing more empowering than making changes to your health while also falling in love with food again.

Because isn’t that the point of all this? Feeling good, loving your meals, and finally seeing results that last.

The Coconut Lime Chicken recipe from The Cysterhood app is 10/10. I jokingly told my boyfriend that I am his personal chef. Definitely try this one!!!

CHANTEL MARIE

This is my absolute favorite smoothe from The Cysterhood App! I add in cocoa powder and it tastes just like the smoothie I would get at a shop near my house and usually pay $12 for! Now I can make it right at home!

ALIYA BRAM

What You Need In Your Pantry

FLAX SEEDS

I grind these up and toss them into everything. They’re full of fiber and help support hormone balance.

CHIA SEEDS

Tiny seeds, big personality. They’re great for making pudding, thickening smoothies, or sprinkling on yogurt for a fiber and omega-3 boost. Plus, they help keep things moving, if you know what I mean.

PUMPKIN SEEDS

I sprinkle them on everything. I’m talking salads, smoothie bowls, even soups. Why? Because pumpkin seeds are rich in zinc and naturally help block DHT, the hormone linked to acne, hair loss, and those annoying chin hairs. Basically, they’re beauty food.

GLUTEN-FREE OATS

Not just any oats—gluten-free oats. Because some regular oats are rolled in flour and ain’t nobody got time for accidental gluten bloat. These are a breakfast and baking essential around here.

CRAVE CONTROL PROTEIN POWDER

Stop fighting hunger and cravings all day. This isn’t just protein, it’s the blood sugar stability and natural appetite control you’ve been missing in your PCOS routine. When insulin resistance makes weight loss feel impossible, this is what finally levels the playing field.

INOSITOL COMPLETE 40:1

You’ve tried everything for weight loss and nothing works the same way it does for other women. That’s because insulin resistance is working against you at the cellular level. This is the therapeutic dose that actually addresses what’s broken, not just what you can see.

What Makes the Crave Control Cookbook Different?

If you struggle with sugar cravings, you’re not alone cyster! It’s part of having a hormonal imbalance, and it’s not your fault. Skip the shame and guilt with this gluten and dairy free meal plan that’s designed by Tallene, a Registered Dietitian. This meal plan helps you eat in a way that prevents cravings altogether, boosts GLP-1s, quiets the food noise, and keeps your blood sugar balanced. And don’t worry, you won’t miss a chocolatey treat with this menu! Here’s what’s included:

PROTEIN PACKED BREAKFAST

(30g+) to reduce your hunger hormones and stabilize blood sugar, first thing in the morning.

PRE-PLANNED SNACKS

(mid-morning + mid-afternoon) rich in protein, fat and fiber, to hold you over for your next meal.

MAGNESIUM-RICH FOODS

(pumpkin seeds, leafy greens, almonds) to curb chocolate cravings by supporting insulin sensitivity.

SLOW CARBS

(sweet potato, quinoa, lentils) instead of processed grains that have less fiber.

CHOCOLATEY PCOS FRIENDLY SNACKS

to help with craving sweets without sabotaging progress.

Start your 7 day trial in the app to access all these recipes and more!

DOWNLOAD THE CYSTERHOOD APP

BREAKFAST RECIPES

Blueberry Pie Smoothie

1 SERVING

Prep Time: 5 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

This is that smoothie. The one I make when I want something that tastes like dessert but acts like a responsible adult. I’ve made it so many times that I finally timed myself out of curiosity — four minutes, start to finish. Which means there is officially no excuse to run out the door hungry, cranky, or “I’ll just figure it out later” (we both know how that ends).

1 C frozen blueberries

1 C dairy free milk

1/8 C almond butter

1/2 tsp vanilla extract

1 scoops Crave Control Protein Powder

1/2 lemon

1/4 tsp cinnamon

1/2 tbsp chia seeds

1 banana

1 scoop Inositol Complete 40:1

What makes this my go-to isn’t just the blueberry-pie-meets-milkshake vibe — it’s how it sets the tone for my entire day. Protein powder, inositol, blended into something that feels easy, comforting, and honestly a little indulgent. It’s the kind of breakfast that says, I took care of myself today, even if the rest of the day is chaos.

Add all ingredients to the blender. Blend until smooth.

Brownie Batter Overnight Oats

3 SERVINGS

Prep Time: 10 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

1 serving is roughly 1.5 cups of mixture and can be topped with 1 tbsp of cacao nibs, 1 tbsp of walnuts, 1 tbsp of almond butter, and two strawberries per bowl!

1 1/2 C oats

3 tbsp hemp seeds

3 scoops Crave Control

Protein Powder

3 cups hemp milk

4 tbsp cocoa powder

2 tsp vanilla extract

pinch of sea salt

3 tbsp cacao nibs

3 tbsp walnuts

3 tbsp almond butter

6 strawberries

1 scoop Inositol Complete 40:1

Add oats, hemp seeds, protein powder, hemp milk, cocoa powder, vanilla and sea salt into 3 separate jars.

Stir well to combine, until all the protein powder has dissolved. Place in the fridge overnight or for at least 4 hours.

Top each with chocolate chips, chopped nuts, peanut or almond butter and strawberries. Enjoy.

Enjoy with a side of Inositol Complete 40:1 mixed with your water every morning.

SNACK RECIPES SNACK

Banana Bread

10 SERVINGS

Prep Time: 8 Mins • Cook Time: 70 Mins • Carb Tolerance: 120-150g

Slice your bread into roughly 10 pieces, each one is 1 serving.

3 ripe bananas

1/2 C almond butter

1/3 cup melted coconut oil

3 eggs

1 tsp vanilla extract

1 tsp cinnamon

1/2 tsp baking soda

1/2 tsp baking powder

1/2 C coconut flour

1/4 C chocolate chips

1/4 C cocoa nibs

Preheat oven to 350°F and line a loaf pan with parchment paper.

Mix the dry ingredients together

Add your wet ingredients and mix until combined

Fold in the chocolate chips and cocoa nibs

Pour the batter into the loaf pan and bake for 55 minutes or until a toothpick comes out clean. Then slice, serve and enjoy!

Complete 4 Week Crave Control Meal Plan Available in the App

Seed Cycling Brownies

25 SERVINGS

Prep Time: 10 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

This recipe makes 25 brownie balls to keep on hand for an easy pcos friendly snack!

8 tbsp pumpkin seeds

1/2 C flaxseeds

1/2 C pecans

8 medjool dates

1/2 C cocoa powder

2 tsp vanilla extract

1/2 tsp salt

2 tsp dairy free milk

Grind seeds in a coffee grinder or blender.

Transfer ground seeds to a food processor and add remaining ingredients. Process until mixture reaches a sand-like, sticky consistency. If too dry, add a small amount of plant-based milk or water, 1 tsp at a time.

Add a little cocoa powder to a bowl for rolling. Scoop a heaping tbsp of mixture from food processor and form into a ball. Roll in cocoa powder to coat and transfer to a large plate. Repeat for entire mixture (25-30 balls), adding to a single layer on the plate. Freeze the plate. Once chilled, transfer bites to an airtight container and store in fridge.

click to watch

RECIPES

LUNCH & DINNER DINNER

Avocado Tuna Salad Sandwiches

2 SERVINGS

Prep Time: 10 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

Split tuna salad mixture in half to make two sandwiches! Roughly 1 cup mixture per sandwich.

2 cans canned tuna

1 avocado

1 celery stalk

1/2 lemon juice

1 tbsp lemon zest

1 tsp salt

1/2 tsp black pepper

2 tbsp mayonnaise

4 tbsp cilantro

4 slices gluten free bread

4 leaves of lettuce

NOTE: For 120-150 and 60-90 carb ranges, add a fruit of your choice to increase the carbs. For example, 1/2 cup of blueberries is 9 carbs.

Toast your bread. Drain tuna.

While the bread is toasting, add all ingredients for the tuna salad into a bowl and combine with a fork, mashing the avocado as you mix it.

If using tuna in water, you might want to add a tsp of olive oil or some more mayo. Taste and adjust salt level or add a squeeze more lemon juice, if you feel it needs it.

Top bread with lettuce, scoop half of the tuna salad on top, top with another salad leaf and finish with a second slice of bread. Slice into halves and enjoy.

The tuna salad can be made ahead of time and stored in a closed airtight container in the fridge for 3 days.

Complete 4 Week Crave Control Meal Plan Available in the App

Mason Jar Chicken Balsamic Berry Salad

3 SERVINGS

Prep Time: 25 Mins • Cook Time: 0 Hrs • Carb Tolerance: 120-150g

3 tbsp olive oil

9 OZ chicken breast

3 C mixed field greens

1 1/2 C mixed berries

1/4 C almonds

1/4 C walnuts

4 tbsp pumpkin seeds

1 1/2 C quinoa

6 tsp balsamic vinegar

Slice the chicken breast. (Note: you can use left over rotisserie chicken as well!)

Fill your mason jars with cooked quinoa and berries. Drizzle with olive oil and balsamic vinegar. Add chicken, seeds, nuts, and finally top with greens.

From Cysterhood App Member

Mongolian Beef & Broccoli

3 SERVINGS

Prep Time: 15 Mins • Cook Time: 25 Mins • Carb Tolerance: 120-150g

Each serving should have roughly 5 oz of steak, 1/2 cup of rice and 1/3 of your broccoli for a well balanced plate!

16 OZ skirt steak

1 head of broccoli

1 1/3 C rice

2 tbsp gluten free soy sauce

1 tsp sesame oil

1 1/2 tsp arrowroot starch

1/2 tsp baking soda

4 tbsp avocado oil

3 cloves garlic

4 ginger

2 red chili peppers

3 green onions

1 tbsp gf soy sauce

1/2 lime

In a bowl, whisk marinade ingredients. Coat beef with marinade and set aside in refrigerator.

Microwave broccoli for 2 minutes, until tender. Set aside.

Add the chicken back in and toss to combine. Heat everything up together until the chicken is cooked all the way through.

Cook rice according to package instructions.

Heat 2 tbsp avocado oil in a skillet on medium-high heat. In batches, add beef and cook until brown on one side, about 1-2 minutes. Using tongs, flip and sear the other side, about 20 seconds. Once cooked, remove beef and juices and aside.

To the same skillet, add 1 tbsp oil. Add garlic, ginger, chili and green onions, and cook for 30 seconds. Add GF soy sauce, and a squeeze of lime juice.

Return beef and broccoli to skillet along with green onions. Toss to combine sauce. Serve immediately.

Complete 4 Week Crave Control Meal Plan

click to watch

Sloppy Joe with Broccoli Rice

3 SERVINGS

Prep Time: 15 Mins • Cook Time: 30 Mins • Carb Tolerance: 120-150g

This recipe makes 1 cup of sloppy joe mixture, 1 cup of broccoli rice and just under a cup of potatoes for each serving!

1 tbsp avocado oil

16 OZ ground beef

1 onion

1 tbsp tomato paste

1 can fire-roasted tomatoes

3 cloves garlic

1 red bell pepper

1 tbsp dijon mustard

1 tsp paprika

1 tsp chili powder

1/2 tsp salt

1 tbsp hot sauce

2 tsp apple cider vinegar

1/4 C gluten free soy sauce

2 tbsp coconut oil

3 sweet potatoes

1 tsp salt

1 head of broccoli

1 tbsp olive oil

1/2 tsp salt

1/2 tsp pepper

Heat oil in a large skillet. Add onion and cook until softened, about 5-7 minutes. Add garlic and cook for 30 seconds.

Stir in beef and cook through, about 5-7 minutes. Stir in remaining Sloppy Joe ingredients, and bring to a boil. Taste and adjust seasoning as needed. Reduce heat and simmer until ready to serve.

Heat 2 tbsp oil in a saucepan. Add potatoes and a sprinkle of salt. Cook until crisp and fork tender, about 7 minutes.

To a food processor, add broccoli florets. Pulse until small pieces form, scraping down sides as needed.

Heat 1 tbsp oil in a large pan. Add broccoli rice in one layer. Allow to cook until bright green and tender, about 2 minutes. Season with salt, pepper, and herbs of your choice (herbs are optional).

DRINKS RECIPES

Peach Mint Tea Cooler

1 SERVINGS Add everyone to one glass and enjoy!

Prep Time: 5 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

1 C testosterone relief tea

1 C water

1/2 peach

1 scoop Inositol Complete 40:1”

Brew 1 cup of testosterone relief tea or you can use regular spearmint tea.

Once brewed, stir Inositol and let it cool.

Strain and chill. In a glass, muddle fresh peach slices and add ice.

Pour in the chilled mint tea and enjoy.

Cysters What Cysters Are Saying

before after

Fourth of July to Christmas Eve. A 50 pound difference after working on going gluten and dairy free!

Thanks to the Cysterhood and all of Tallene and Sirak’s important teachings, this is possible!

This is me. The dfiference in weight is only 8 pounds. BUT: I feel more free than ever, I feel happier than ever, I feel more powerful than ever, I feel more confident than ever.

The point is - when you start to love yoruself and accept yourself, you will start feeling and looking better nd better!

I made this delicious recipe for my husband and I the other day and we loved it. It’s the “Creamed Corn & Chipotle Chicken Thighs”

Gluten and dairy free beef and broccoli for tonight’s dinner!

Guys! I’m down 3.5lbs!!! Woooo!

Tandoori chicken dinner with ovasitol! Had such a great week! My boyfriend and I have been cooking these meals together and even he eats the food! Good week of workouts and food!

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