The Fatigue Fix Cookbook

COOKBOOK FATIGUE FIX FATIGUE FIX FIX

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

From Inside The Cysterhood App

TheCOOKBOOK FATIGUE FIX FATIGUE FIX

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

Created by Tallene, Cyster and Registered Dietitian

Approved by Sirak, Husband, PCOS Personal Trainer and Taste Tester

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

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

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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:

low carb) 120-150g 90-120g 60-90g <50g

start point)

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 Fatigue Fix Cookbook Different?

HIGH-PROTEIN BREAKFAST

Tired of feeling tired? This gluten and dairy free meal plan is designed to fuel your body for all-day energy—without caffeine. By supporting your adrenal function and blood sugar stability, you’ll avoid crashes and stay sharp throughout the day. Think protein-packed mornings, mineral-rich meals, and smart carbs that work with your hormones—not against them. Better energy during the day means better sleep at night. Here’s what’s included in this meal plan: + iron/B vitamin-rich ingredients (eggs, spinach, beans).

CONSISTENT BLOOD SUGAR SUPPORT

NO CAFFEINE RELIANCE:

INCLUDE ADAPTOGENS

3 balanced meals + 1 snack, spaced 3-4 hours apart. & energy-supporting ingredients (beets, avocado). energy comes from nutrients, not stimulants.

HEALTHY FATS AT EACH MEAL

to help with craving sweets without sabotaging progress. (quinoa, sweet potato, berries) for mood and energy.

(leafy greens, bananas, salmon) to prevent fatigue-related mood dips.

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

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BREAKFAST RECIPES

Everything Breakfast Burrito

3 SERVINGS

Prep Time: 10 Mins • Cook Time: 15 Mins • Carb Tolerance: 120-150g

Fill each burrito with 2 eggs, 1/3 of your cooked spinach, 1/3 of an avocado and serve with 1/3 of an apple. Each burrito is one serving. For meal prep, skip the avocado. Add only if consuming immediately.

click to watch

NOTE: Depending on your carb range, the ingredients may suggest having a side of fruit to meet your carb goal. Please check The Cysterhood App for more details based on your carb tolerance.

6 eggs

1/4 tsp salt

1 tsp avocado oil

1 lb turkey breakfast sausage

9 oz bag of spinach

1 tbsp butter

1 avocado

3 gluten free tortillas

1 tsp everything bagel seasoning

1 orange

1 scoop Inositol Complete 40:1

Whisk together eggs and salt and let sit while you fry the sausage.

Heat 1 tsp oil in a large nonstick skillet over medium-high heat. Toss in the sausage meat and break it up with a wooden spoon until brown.

Once browned transfer the meat to a plate and add the spinach to the still-hot pan. There should be enough fat in the pan from frying the sausage but if not, add a tsp more oil. Season spinach with a pinch of salt and sautee just until wilted.

Place spinach on the same plate as the sausage.

Wipe out the pan and reheat on medium-low heat with 1 tbsp butter. Pour the eggs into the heated skillet with melted butter. Using a wooden or silicone spatula pull the cooked eggs toward the center letting the uncooked eggs flood to the edges. Keep repeating this procedure until the eggs are mostly set.

Turn off the heat and let the residual heat finish cooking the eggs.

Heat your tortillas in a dry pan while the eggs finish cooking.

To assemble the burritos add a few heaping tbsps of the sausage mixture, scrambled eggs, and spinach. If adding avocado, top with slices of avocado.

Sprinkle with everything bagel seasoning to taste

Then fold the tortilla up from the bottom, then fold in the sides, and then finish rolling the burrito up.

Place in a dry skillet over medium-low heat seam side down. Brown your burrito on all sides.

Enjoy with a side of 1 scoop Inositol Complete 40:1 , mixed in your water

Peanut Butter Jelly Overnight Oats

2 SERVINGS

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

Each serving will have just over a cup of peanut butter oats, and 6 tbsp of raspberry jelly to top it off!

1 1/3 C hemp milk

3 tbsp peanut butter

1 tsp vanilla extract

1 C oats

1 tbsp chia seeds

1 C raspberries

1 scoop Crave Control Protein

Powder

1 scoop Inositol Complete 40:1

This recipe aligns with the big breakfast/small dinner method, which helps reduce insulin and testosterone levels by 50%. If you’re looking for a low carb option, download The Cysterhood App.

Stir peanut butter into the milk until smooth.

Add vanilla, oats and chia seeds then mix. If the peanut butter is unsalted, add a pinch of salt.

Cover and let sit in the fridge for at least 2 to 3 hours or overnight.

In the morning, blend raspberries and protein powder until smooth. Swirl in and enjoy!

Enjoy with a side of 1 scoop Inositol Complete 40:1 , mixed in your water

SNACK RECIPES SNACK

Healthy Chickpea Orange Truffles

20 SERVINGS

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

Form mixture into roughly 20 balls before coating with chocolate to give you a snack that will last!

1 3/4 C chickpeas

1/3 C almond butter

2 tsp vanilla extract

1 C almond flour

2 servings Crave Control

Protein Powder

1/2 orange

1/8 tsp salt

1 tsp turmeric

Chocolate Coating:

1 C dairy free chocolate

2 tsp coconut oil

½ orange zest

Rinse and drain chickpeas. Place all ingredients except for the coating into a food processor.

Process until smooth while checking the texture; the dough should easily stick together. If too dry, add some juice from the orange you zested.

Refrigerate for 10 min to chill and firm up.

Scoop up dough and roll into medium size balls, then freeze while you make the chocolate coating. Melt the chocolate in the microwave.

Using two forks, lower the balls into the bowl with the melted chocolate and toss around until coated. Sprinkle with orange zest & flaky sea salt. Repeat for all.

Drizzle more melted chocolate over top, then freeze the truffles to set. These are best kept in the freezer in an air-locked container - just let them thaw for a few minutes before eating.

click to watch

RECIPES

LUNCH & DINNER DINNER

Chili Mac & Cheese

4 SERVINGS

Prep Time: 10 Mins • Cook Time: 20 Mins • Carb Tolerance: 120-150g

Fill each bowl with roughly 2 cups of chili mac and top with 1 tbsp of dairy free cheese shreds to serve!

1 tsp coconut oil

1 onion

4 cloves garlic

16 OZ ground beef

2 bell peppers

2 tbsp tomato paste

1 1/2 C gluten free elbow pasta

1 zucchini

14 1/2 oz canned tomatoes

1 1/2 C beef broth

3 tbsp nutritional yeast

2 tbsp dried oregano

2 tbsp hot sauce

1/4 C dairy free cheddar cheese

Heat a 10-12” skillet with a snug lid over medium heat.

Add the coconut oil to the heated skillet.

Sauté the finely diced onions until soft, approximately 3-5 minutes.

Crumble the ground meat into the skillet ensuring the meat breaks apart.

Once the meat is browned, add bell pepper and fry for another couple of minutes, then add garlic and fry just until fragrant. Now incorporate the tomato paste, zucchini, canned tomatoes, beef broth, oregano, and hot sauce. Stir well to blend.

Introduce the gluten free elbow pasta to the mixture. Bring it to a boil, then reduce the heat, cover, and let it simmer until the noodles reach an al dente texture, usually around 7-10 minutes. Note that the noodles will continue absorbing liquid, so don’t worry if the consistency seems thin initially.

Stir in the nutritional yeast.

Serve the dish with cheese shreds.

Lentil & Arugula Salad with Smoked Salmon

2 SERVINGS

Prep Time: 15 Mins • Cook Time: 0 Mins • Carb Tolerance: 120-150g

One serving will be 2 1/2 cups arugula, 1/2 cup cherry tomatoes, 1 cup lentils, 4 OZ salmon and 1.5 tbsp of dressing

2 lemons

2 tbsp shallots

2 tbsp olive oil salt & black pepper to taste

8 oz smoked salmon

5 C arugula

1 C cherry tomatoes

1 C asparagus

2 C lentils

In a small bowl, whisk together the lemon juice, zest, shallot and olive oil. Season to taste with pinches of salt and pepper and set aside.

Place arugula, tomatoes and lentils in a serving bowl. Toss with lemon vinaigrette. Serve topped with smoked salmon.

Sheet Pan Steak

Fajitas

4 SERVINGS

Prep Time: 10 Mins • Cook Time: 4 Mins • Carb Tolerance: 120-150g

Place 6 oz steak, 1 cup veggies, 1/2 cup beans, 1 tbsp guacamole, and salsa, lime, and cilantro as desired on each plate/container

4 tbsp avocado oil

3 cloves garlic minced

2 tsp chili powder

1 tsp onion powder

1 tsp paprika

1 1/2 tsp dried oregano

2 tsp ground cumin

1/4 tsp cinnamon

2 tbsp lime juice

2 tsp salt

4 bell peppers

1 red onion

24 oz flank or skirt steak

2 cup black beans

For Serving:

4 tbsp guacamole

salsa lime wedges cilantro

Place a baking sheet on top third rack of oven. Preheat broiler to high.

In a bowl, whisk avocado oil, garlic, spices and herbs, lime juice, and salt.

Place peppers and onions in a large bowl. Pour half the avocado oil mixture over veggies. Toss to combine.

Place veggies on heated baking sheet. Cook on top oven rack for 7 minutes, or until veggies begin to soften.

Add steak to the mixing bowl used for veggies. Top with remaining oil marinade. Toss well to coat.

Once veggies are cooked, remove baking sheet from oven. Using tongs, push vegggies aside (still on baking sheet). Add steak. Cook until steak is browned on top, about 4 minutes.

Serve vegetables and steak with black beans and guacamole. Garnish with desired toppings.

DRINKS RECIPES

Cinnamon Tea and Orange Cooler

1 SERVING

Prep Time: 4 Mins • Cook Time: 15 Mins • Carb Tolerance: 120-150g

This cooler is the perfect single serving!

2 cinnamon sticks

2 C water

1 orange

1 bag Testosterone Relief Tea ice

2 scoops Inositol Complete 40:1

In a small saucepan, combine the cinnamon sticks and water. Bring the pot to a boil, then lower the heat and gently simmer for 15 minutes.

Slice ½ orange and add the slices to the hot tea during the last minutes of simmering.

Remove cinnamon sticks and orange slices then pour the tea through a strainer to catch any small pieces that might have flaked off during cooking.

Stir in the Inositol Complete 40:1 and drop in the Testosterone Relief Tea bag.

Slice the leftover orange and add slices to a glass along with some ice

Pour tea over the ice and orange and serve.

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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