CURATED RECIPES &

MEAL PLAN BASED ON

MENSTRUAL CYCLE
For nourishment of the soul and
body.

BONUS 15 new recipes including 2 cooking

demo videos

RECIPES Plant based substitute

recommendation.
Menstrual
Phase
 Miso Forbidden Wild Rice
INGREDIENTS STEPS
½ tbsp olive oil MISO FORBIDDEN WILD RICE
1 onion, diced Heat the olive oil in a large saucepan over medium heat.
1 clove of garlic, chopped Add the onions and garlic and cook for about 8 minutes, or until the
¼ red bell pepper, finely diced onions are soft and translucent.
¼ cup uncooked wild rice Add the red bell pepper and cook for another 5 minutes, stirring
¾ cup purified water / veggie broth regularly and add a bit of water to make sure the onions don’t burn or
Himalayan salt stick to the bottom of the saucepan.
½ tbsp tomato paste / puree Rinse the wild rice and add it with the water, salt and tomato paste to
¼ tbsp white miso (if brown miso, use less the saucepan. Bring to a boil, lower the heat and let simmer 45-50
quantity as it saltier) minutes, or until the rice is soft and almost no water remains.
¼ tsp nutritional yeast Stir in the white miso and nutritional yeast.
½ tsp sesame oil Wash the leafy greens. Heat one tablespoon of olive oil in a large
2 cups packed leafy greens (spinach/, skillet, add button mushroom stir fry until golden. Then add leafy
kale, etc) vegetables, sauté the greens for about 3 minutes (it might take longer
1 cup button mushroom if using kale or chard). Season with pepper.
2 tbsp wakame (rehydrated)
Black pepper REHYDRATE WAKAME
Soak dried wakame strip in a bowl of warm water for a few minutes,
Calorie 170
then transfer to an ice bath. Drain well, and squeeze to remove any
Nutrition Protein 9g
excess water before cutting the strips to a size of your preference. Add
per Fat 6g
into the bowl.
Serving Carbs 24g
Serving 1
Size
 Miso Forbidden Wild Rice
INGREDIENTS STEPS
MISO SAUCE MISO SAUCE
1 tbsp white miso Combine all the ingredients in a small bowl and add water, one
1 tsp monk fruit tablespoon at a time, until you get the desired consistency.
½ tbsp almond butter Divide wild rice into 3 bowls and top with the greens. Drizzle the miso
½ tbsp lemon juice sauce and serve hot with broiled sardine (refer page 5) or air fried
A dash garlic powder tempe for plant based protein option.
½ tsp sesame oil (optional but adds 85 gram tempe contains 162 calorie, 15 g protein, 9 g fat and 9 g carbs
flavor)

Calorie 170
Nutrition Protein 9g
per Fat 6g
Serving Carbs 24g
Serving 3
Size
 Broiled Sardines With Lemon and
Thyme
INGREDIENTS STEPS
¼ lemon, thinly sliced, plus lemon Heat the broiler until hot. Move the oven rack as close to the heat
wedges for serving source as possible (four to two inches away). Heat a sturdy pan for
2 or more fresh thyme sprigs, plus about 5 minutes.
chopped fresh thyme for garnish Wrap a lemon slice around each thyme sprig and stuff inside the
50g sardines (2), gutted, with heads on sardines; sprinkle with salt and pepper. When the pan is hot, remove it
Himalayan salt from the oven and pour in half of the olive oil, then put the sardines in
Black pepper the pan and drizzle with the remaining oil. Broil for 4 to 5 minutes, then
½ tbsp olive oil check the sardines; they’re ready when they’re opaque, the tip of a
knife flakes the thickest part easily, and the outside is nicely browned.
To serve, carefully remove the sardines with a spatula, sprinkle with
more herbs if you like, and pour the pan juices over all. Serve with
lemon wedges.

Calorie 172
Nutrition Protein 13g
per Fat 13g
Serving Carbs 2g
Serving 1
Size
 Singapore - Style Chili Crab
INGREDIENTS
3⁄4 kg crab
4 1⁄2 chilli peppers (fresh)
1⁄4 cm ginger
1 1⁄2 onion
6 garlic clove(s)
1 1⁄2 tbsp olive oil
3⁄4 tbsp white miso
225 ml purified water
1 1⁄2 tbsp monk fruit
1 tbsp tomato paste / puree
A dash himalayan salt
3⁄4 tbsp cornstarch
1 1⁄2 tbsp purified water
1 egg
STEPS
Clean the crab. Scrub shell with a brush to ensure no impurities. Cut
crab into quarters. Crack the shell slightly and leave aside.
Blend chilies, ginger, garlic and onion. Heat oil in a pan over low heat.
Then, sauté blended ingredients until fragrant.
Add in the pieces of crab except for the upper section of the shell
known as the carapace.
Add white miso and continue sautéing for 3 minutes. Add water to the
pan and increase the heat to allow it to boil. Then, add monk fruit,
tomato paste/puree and salt. Once it boils, place the carapace on top
and cover with the lid. Cook at medium heat for 10 minutes.
Mix cornstarch and water. Then, add to pan to thicken the gravy. Once
gravy thickens, add beaten eggs to gravy and cook for 3 minutes.
Dish it out and garnish with scallions and chilies. Serve with 3/4 cup
wild rice.
For plant based protein, sub with 1 cup of edamame (shelled pods) for
1 serving, contains 188 calories, 18 g protein, 8 g fat and 14 g carbs.

Calorie 453
Nutrition Protein 27g
per Fat 13g
Serving Carbs 59g
Serving 3
Size
 Karela Sabji (Bitter Gourd Curry)
INGREDIENTS STEPS
2 tbsp olive oil Rinse and then peel karela. Then chop in small pieces.
250 grams bitter gourd or 5 small to Remove the seeds while chopping. If the karela is small and tender,
mediums sized karela or 2 cups chopped then these will have tender seeds and they cannot be removed.
karela If karela is very bitter, then add some salt on chopped karela pieces.
200 grams onions or 2 large onions or 1.5 Mix very well and allow this mixture to sit for 15 to 20 minutes. Then
cups thinly sliced onions squeeze the karela and rinse them very well in water again. This will
¼ tsp turmeric powder (ground turmeric) get rid of some bitterness from the karela.
½ tsp red chili powder In a pan, heat 2 tablespoons olive oil. Let the oil become hot. Then
Himalayan salt as per taste reduce the heat to a low and add the chopped karela.
½ tsp Garam Masala Powder Add chopped karela and sauté on a low to medium-low flame. Stir
½ to 1 tsp lemon juice often while sautéing. Sauté the karela for 4 to 5 minutes. Then add
thinly sliced onions. Mix the sliced onions with the karela.
Sprinkle turmeric powder, red chili powder and salt as per taste. Mix
very well.
On a low heat continue to sauté stirring often. Sprinkle some water if
onion or karela starts sticking to pan. Mix and deglaze removing any
bits stuck to the pan and continue to saute.
Sauté the karela sabji for 10 to 12 minutes till the both the karela and
Calorie 139
onions are cooked. The onions will also become golden and
Nutrition Protein 3g
caramelize by this time. Keep on stirring often.
per Fat 7g
When the onions have lightly caramelize and the bitter gourd pieces
Serving Carbs 18g
Serving 3 are tender and soft, sprinkle with lemon juice and garam masala.
Size Mix very well and then switch off the heat. Serve with wild rice.
Ovulatory
Phase
 Quinoa Kerabu Rice
INGREDIENTS STEPS
½ cup uncooked quinoa
¾ cup purified water Wash quinoa and strain for 5 minutes. Bring to boil the measured
5 dried of fresh butterfly pea flower water and all ingredients together in a pot. Once water starts boiling,
(bunga telang) (soaked in 1/2 a cup of add quinoa and continue boiling until quinoa absorbs the liquid
water) completely. Fluff quinoa using a fork and set aside.
1 pandan leaves Prepare the ulam and put aside
1 lemon grass (bruised)
½ inch ginger, peeled and bruised
Himalayan salt

ULAM
½ cup cabbage, chopped
½ cucumber, seeds removed, diced
½ cup long beans, sliced thinly
A small bunch of kesum / mint leaves,
chopped

Calorie 194
Nutrition Protein 8g
per Fat 3g
Serving Carbs 35g
Serving 2
Size
 Grilled Tuna/Sardine Percik
INGREDIENTS STEPS
440gm Tuna/ Sardine - separate the gravy Bake Tuna using an oven or grill. Once dry lift and set aside.
and filling To prepare the sauce, mix all the ground ingredients with coconut
200 ml fresh coconut milk milk.
1 stalk of lemongrass - dots Bring to a boil on the stove over medium heat. After boiling, add asam
1 piece asam keping keping, lemongrass and turmeric leaves.
½ piece of turmeric leaves - shred and Stir until the gravy thickens. Reduce heat, season with Himalayan salt
knot and monk fruit to taste.
1 stalk dried chilis - grind ( 2 tbsp chili After the oil rises. Turn off the heat and serve the grilled tuna with the
paste) gravy
2 cloves onion - grind Serve with Quinoa Kerabu Rice
1 clove garlic - grind For plant based, subs tuna with 1 cup cooked lentils (boil lentil until
0.5 cm ginger - grind tender before following the above steps)
1 candlenut - grind to get 1 cup cooked lentils use 0.4 cup dried lentils
Himalayan salt and Monk Fruit to taste 1 cup cooked lentils = 75 g, 125 calories, 6.3g protein, 5g fat, 14g carbs

Calorie 220
Nutrition Protein 19g
per Fat 13g
Serving Carbs 10g
Serving 4
Size
 Spicy Indian Lamb Burger
INGREDIENTS STEPS
2 wholemeal bun / 4 wholemeal bread / 4 Prepare the uncooked burgers 1 day ahead, chill, and covered. Make
sourdough bread the raita a couple of hours ahead.
¼ x 31g pack coriander leaves picked Mix all the burger ingredients together well with clean hands, in a large
bowl. If you don’t have all the spices, you can just use ½ tablespoon
FOR THE BURGERS each of garam masala and curry powder. Cover with cling film and
170g lamb mince leave for 1 hour in the fridge to develop the flavours.
1 tbsp grated ginger Divide the burger mix into 2 even balls. Rub some vegetable oil onto
1 tbsp crushed garlic (about 6 cloves) your hands if you need to, so the burgers don’t stick, and mould into
1-2 green chillies, deseeded and finely burger shapes, about 2 cm thick.
chopped Heat a large non-stick frying pan on a high heat, and drizzle in a little
½ tomato, deseeded and finely chopped oil. Carefully put all the burgers in the pan then turn the heat down to
½ small cili padi hijau, deseeded and medium, cook for 4 minutes on one side then flip over using a spatula
finely chopped and cook the other side for 3-5 minutes until cooked through. Remove
½ small red onion, finely chopped from the pan and leave to rest for a minute on kitchen paper.
½ x 31g pack coriander, finely chopped In the same pan, you should have the excess fat and spices. Turn up
½ tsp garam masala the heat and toast the cut sides of the bun lids in this for 30 seconds
½ tsp mild chilli powder until lightly browned. Add a dollop of raita to the bottom bun, and put
½ tsp ground coriander your burger on top. Add sliced tomato and coriander leaves before
Calorie 440
½ tsp ground cumin adding the top bun. Serve immediately.
Nutrition Protein 34g
per Fat 17g ½ tsp ground turmeric
Carbs 39g 1 tsp medium curry powder
Serving
Serving 2 ½ tsp himalayan salt
Size
 Spicy Indian Lamb Burger
INGREDIENTS
FOR THE RAITA
½ cucumber, halved and deseeded
½ tsp himalayan salt
70g thick Greek yogurt
a pinch of garam masala
¼ x 10g pack coriander, finely chopped
STEPS
For the raita, coarsely grate the cucumber into a sieve and sprinkle
over the himalayan salt. Set over a sink or bowl and leave for 10
minutes before squeezing out the excess liquid. Tip into a bowl and
mix with the rest of the ingredients. Cover and chill
For plant based try lentils burger recipe.

Calorie 440
Nutrition Protein 34g
per Fat 17g
Serving Carbs 39g
Serving 2
Size
 Fresh Corn Salad
INGREDIENTS STEPS
3 cup cooked corn kernels (from about 4 In a large serving bowl, combine the corn, tomato, green onion,
cobs) cucumber, herbs (don’t skip on the herbs!), radishes, and red chili/chili
1 medium tomato, chopped (about ½ cup) padi.
¾ cup chopped green onion In a liquid measuring cup or small bowl, combine the olive oil, ACV,
1 cup quartered and thinly sliced garlic, salt and several twists of black pepper. Whisk until blended,
cucumber (preferably English cucumber) then pour it over the salad. Toss to combine.
½ cup chopped fresh leafy herbs (choose Add most of avocado (reserve some for garnish), and gently toss.
from basil, dill, mint, parsley and/or Taste, and add more ACV for more tang (I usually add another full
cilantro) tablespoon), or himalayan salt for more overall flavor. Garnish with the
½ cup chopped radishes remaining avocado, flaxseed and pumpkin seeds.
4 cups baby spinach - chopped Serve promptly, or chill for later. This salad keeps well for 3 to 4 days in
1 medium red chili /chili padi, very thinly the refrigerator, covered.
sliced (omit if sensitive to spice)
¼ cup extra-virgin olive oil
1 tbsp ACV, to taste
2 medium cloves garlic, pressed or minced
½ tsp himalayan salt, to taste
Calorie 396 Freshly ground black pepper, to taste
Nutrition Protein 9g 4 tbsp flaxseed
per Fat 30g 4 tbsp pumpkin seeds
Carbs 31g ⅓ cup or 1 ripe avocado, diced
Serving
Serving 4
Size
Luteal
Phase Plan
 Roasted Veggie Noodles
INGREDIENTS
¾ zucchini
¾ carrot
¾ red onion
4 mini sweet bell peppers
¾ tbsp. crushed garlic
Himalayan salt & pepper to taste
1 ½ tbsp olive oil
STEPS
Preheat oven to 180C
Use a spiralizer, mandolin or a julienne peeler to make your veggie
noodles. Suggestion - julienne peeler on the carrot and zucchini and
mandolin on the onion and peppers.
In a bowl combine veggies, oil, garlic and seasonings.
Spread out on a greased cookie tray and roast for 20 minutes.
Check half way and flip veggies if needed. Enjoy!

Calorie 150
Nutrition Protein 3g
per Fat 9g
Serving Carbs 16g
Serving 3
Size
 Brown Rice Noodles with Roasted
Vegetables
INGREDIENTS STEPS
3 tbsp (45 ml) tahini }A Preheat the oven to 220C
3 tbsp (45 ml) coconut aminos }A
1 tbsp monk fruit }A Make the sauce
1 tbsp (15 ml) toasted sesame oil } A Whisk the sauce ingredients A together in a bowl until smooth. Set
2-3 stalks of chili padi finely cut } A aside.
1 tsp finely chopped garlic }A
1 (226 g) eggplant, sliced into 2-inch Prepare the vegetables
chunks Toss together the eggplant, shiitake, bell pepper, tomatoes, onion,
3 ounces (85 g) shiitake mushroom caps, olive oil, chili pepper and salt on a large rimmed baking sheet. Roast
sliced into ½ inch strips 20-25 minutes, until the vegetables are tender and the eggplant is
1 red, orange or yellow bell pepper, sliced golden brown.
into 2-inch pieces Add the green onion and spinach to the pan and stir until the leaves
1 cup (150 g) cherry tomatoes wilt.
½ cup sliced red onion Prepare the brown rice noodles according to package directions. Pour
2 tbsp (30 ml) extra virgin olive oil half the sauce over the noodles and toss with tongs until they're
1 tsp crushed red chili coated.
Himalayan salt, to taste Portion the noodles into bowls and top with the vegetables. Drizzle the
1 green onion, sliced on the diagonal remaining sauce over and serve with 100g vegan feta cheese (100g -
Calorie 248
3 cups baby spinach leaves (any leafy calorie 74, Protein 7g, Fat 4g, Carbs 4g)
Nutrition Protein 5g
per Fat 10g greens)
Carbs 37g 90g dry brown rice noodles
Serving
Serving 3
Size
 Ikan Tenggiri Masak Acar
INGREDIENTS STEPS
3 pieces of Ikan Tenggiri palm size Baked Ikan Tenggiri (Mackerel) in a 190C oven 20 min / bake until fish
(smeared with himalayan salt and turmeric flakes with fork.
powder & a bit of olive oil) Heat 2 tablespoons olive oil, saute garlic with onion until wilted. Add
1 tbsp mustard seeds mustard seeds, carrots and cucumber and turmeric powder.
1 tsp turmeric powder Mix well and then add water. When the water starts to boil, add fish
3 tbsp ACV and ACV. Let it boil for a while, add green mustard, himalayan salt and
2 tbsp extra virgin olive oil monk fruit.
1 cup water Serve with ½ cup cooked brown rice.
½ cup cooked brown rice Subs fish with 1 cup of jackfruit (nangka muda) = 157 calories, 3g
protein, 2g fat, 38g carbs
Sliced Ingredients:
8 cloves of garlic, sliced
3 cm young ginger, sliced thinly
1 large onion - cut into rounds
1 cucumber, sliced (pith removed)
1 carrot, sliced
2-3 stalks of chili padi, finely cut
Calorie 481 6 cups green mustard (best swiss chard),
Nutrition Protein 27g chopped
per Fat 23g
Serving Carbs 42g
Serving 3
Size
 Roasted Cauliflower Pasta with Toasted
Chickpeas & Lemon Zest
INGREDIENTS STEPS
1 small head (840g) cauliflower Preheat oven to 218C
2 tbsp olive oil Trim and cut cauliflower into small bite-sized florets and place in a
3 minced garlic cloves (divided) bowl. Drizzle with olive oil to coat, sprinkle with Himalayan salt and
Himalayan salt and pepper to taste pepper, ½ of the lemon zest, minced garlic and some chili flakes / cili
¼ tsp chili flakes / minced cili padi padi. Toss well and spread out in a single layer on a parchment-lined
lemon zest from one lemon (divided) sheet pan, and place into the middle of the hot oven. Roast until
1 ½ cup wholemeal pasta (bucatini, tender and golden and caramelized in places, about 20-25 minutes.
linguini, spaghetti or any other gluten-free While the cauliflower is roasting, cook the pasta in 2L of water with 1
noodle) teaspoon himalayan salt. When done, drain, and reserve 1 cup pasta
1 cup fresh chopped cilantro water, and place pasta in a bowl.
1 fresh garlic clove - very finely minced Drizzle pasta generously with olive oil to coat the noodles, then add
3 cups baby spinach the remaining finely minced garlic (raw), the chopped parsley,
A generous drizzle of olive oil to coat, remaining lemon zest, chickpeas, and when cauliflower is done, add it
Himalayan salt, pepper and chili flakes-to to the bowl and toss. If it feels dry, add a little hot pasta water. Sprinkle
taste with dried anchovies and chili flakes.
Taste, adjust salt and pepper and add more if necessary.
¼ cup chickpeas - follow Crispy Dry Divide among 3 bowls.
Calorie 343 Roasted Chickpeas (no oil)
Nutrition Protein 13g
per Fat 20g 60g / ½ cup dried anchovies (ikan bilis) -
Carbs 32g follow Crispy Baked Ikan Bilis
Serving
Serving 3
Size
 Korean Beef / Chicken Bowl
INGREDIENTS
1 shallot, diced
1 inches fresh ginger, peeled and grated
½ tbsp toasted sesame oil
250 g ground beef / chicken (see notes)
½ tsp red pepper flakes
½ tsp garlic powder
½ tsp onion powder
¼ cup coconut aminos (see notes)
3 cups cauliflower rice
3 cups greens of choice (chopped arugula,
spinach, bok choy etc)
Himalayan salt to taste
STEPS
Dice shallot and grate ginger to have it ready.
Heat a large skillet over medium-high heat and add sesame oil. Once
hot, add in ground beef. Break the beef up into small bits.
Add the shallot, ginger, red pepper, garlic powder, and onion powder
and mix with the beef. Continue cooking, stirring occasionally, until the
meat is browned and developing some crispy bits, about 8 minutes.
Add the coconut aminos and himalayan salt and cook for another 3-4
minutes.
Serve beef in a bowl over a bed of greens with cauliflower rice.
Ref https://minimalistbaker.com/how-to-make-cauliflower-
rice/#wprm-recipe-container-35505 for cauliflower rice recipe
Ground beef subs follow this recipe
https://pinchofyum.com/cauliflower-walnut-vegetarian-taco-meat
and serve with brown rice instead. Note the change in calories

Calorie 219
Nutrition Protein 19g
per Fat 13g
Serving Carbs 8g
Serving 3
Size
 Ground Beef Yam Rice
COOKING DEMO VIDEO
To watch the cooking video, go to
https://vimeo.com/651368082/2f8c183231
Ground beef subs follow this recipe
https://pinchofyum.com/cauliflower-walnut-vegetarian-
taco-meat and serve with brown rice instead. Note the
change in calories

Calorie 415
Nutrition Protein 18g
per Fat 18g
Serving Carbs 45g
Serving 4
Size
 Roasted Vegetables Curry
COOKING DEMO VIDEO
To watch the cooking video, go to
https://vimeo.com/651368407/bf88ec4982

Calorie 333
Nutrition Protein 26g
per Fat 13g
Serving Carbs 33g
Serving 4
Size