Supporting Week 3 of your Cycle — What Else To Eat

Week 3 — Known as Ovulation Phase

The ovulation phase takes place ~14 days after the first day of your period and ~14 days before your next period. This is when an egg is released from an ovary and travels to the fallopian tube.

What's best to eat during this phase

Focus on eating a balanced diet that includes a variety of fruits, vegetables, and healthy fats, which can support overall health and well-being. In addition to your Week 3 Trophi Meals Pack, we recommend adding these food items to your shopping list during this phase:

• Berries — We love Organic Blueberries & Organic Strawberries
• Citrus Fruits — We love Lemons, Limes & Oranges
• Cruciferous Vegetables — We love Broccoli, Brussel Sprouts, Cabbage & Cauliflower
• Eggs
• Leafy Green Vegetables — We love Baby Spinach, Kale, Rocket & Bok Choy
• Quinoa — We love Red, White & Black Quinoa
• Sunflower Seeds & Sesame Seeds
• Tomatoes
• Whole grains — We love Red or Black Rice, Millet & Buckwheat

This is not an exclusive list, just a few suggestions/ add-ins to you regular meal plan.

An additional Week 3 recipe for you

Cruciferous Tahini Salad & Baked Chicken Breast

Ingredients

• 4 Chicken Breasts
• 1 cup cooked tri-colour quinoa — cooked per packet instructions

Salad

• 1 bunch of Kale, finely sliced
• 500g brussel sprouts, finely sliced
• 2 carrots, grated
• 1 broccoli — finely sliced
• 1/2 cup of parsley, chopped
• 1/4 cup of red cabbage, finely sliced
• 1 apple, grated

Tahini dressing

• 1/2 cup tahini
• 1/2 cup lemon juice
• 4 tablespoons warm water
• 2 garlic clove, minced
• large pinch of salt

Seeds

• 3 tablespoons toasted sunflower seeds
• 1 tablespoon toasted sesame seeds

Directions

1. Preheat oven to 200°C (180°C fan-forced).
2. Place each breast on 30cm square sheet of baking paper. Drizzle with oil season  with salt & pepper. Fold paper over to enclose chicken, secure with toothpicks; place on oven tray. Bake chicken about 20 minutes or until its reached an internal temp of 70 degrees .
3. Heat a pan of salted water, once its boiling add the quinoa, and cook per packet instructions. Once cooked, drain and let it cool to room temperature, you can do this by tipping it out onto a flat tray and stirring to release the steam.
4. Prepare all the vegetables. Place them into a large bowl and aside.
5. Place all of the dressing ingredients to a small bowl and whisk until fully combined. Add 3/4 of this to your your prepared vegetables, keep a little aside for plating.
6. In a small pan place the sunflower seeds and sesame seeds and toast until they become golden.
7. Once the quinoa is cooled place this on a large platter, topped with the tahini dressed vegetables.
8. Slice your cooked chicken breasts and lay gently over the salad, pour over the remaining dressing and lastly sprinkle with your toasted seeds.

Enjoy this delicious and nutrient packed week 3 dinner.