2 Week Pancreas Support Program

PANCREAS SUPPORT PROGRAMME

TWO WEEK MEAL PLAN

PLUS 20 THERAPEUTIC RECIPES

This programme has been created to support the first 2 to 4 weeks of the No (or very low) Fibre Pancreas Support Programme.  Fibre is very difficult for a pancreas that is tired from over-supporting blood sugar imbalances from stress and/or high sugar/carbohydrate/stimulant lifestyles.

 THIS PROGRAMME IS A SHORT TERM PANCREAS HEALING PROGRAMME. IT IS NOT DESIGNED TO BE A LONG TERM PROGRAMME.

After this Pancreas Support Programme is completed, we will slowly reintroduce lower fibre vegetables and fruit as per the attached below.

This 2 week plan is complete with recipes where appropriate. After the 2nd week, rotate then back to the 1st t week, or mix and match the recipes as you will be familiar with the recipes by then 

The key priority behind the success of this healthy eating plan is both the timing of the meals, and the quantity of food you eat at each meal.  It is essential NOT TO SNACK for between 4 and 6 hours between meals.  The way you achieve this is to EAT ENOUGH FOOD at meal times, and to always include a healthy fat and/or protein food of some sort.  

MEAL TIMING (Intermittent Fasting):

  • It is important to ONLY EAT WHEN YOU ARE HUNGRY as opposed to forcing yourself to eat ‘just because you ‘should’.  
    • Therefore, if you are only hungry at 11am, then this becomes the time you have Meal Number 1 (breakfast) …for this reason I refer to the meals as ‘Meal number 1’, Meal number 2; Meal number 3; and Meal number 4 etc (instead of breakfast, lunch, dinner, snacks etc.
    • Then the next meal (Meal Number 2) will be anytime between 3pm and 5pm (4-6 hours later) (Lunch)
    • The meal after that (Meal Number 3) will be anytime between 4 and 6 hours later (Dinner) So if you ate at 4pm then ‘dinner’ would be between 8pm and 10pm.
    • As it is important for health, mood and metabolism (including weight management) to go to sleep before midnight, this should be the last meal of the evening.
    • Meal Number 4 is only if you start your meals early and have a long day before bedtime, as it is essential that we keep your blood sugars stable, so that the pancreas does not have to work unnecessarily, outside meal times.
  • Your pancreas manages not only blood sugars and metabolism, but is also responsible for digestive enzymes, and anti inflammatory processes in the body.  
  • Did you know that pancreatic enzymes ‘eat up’ scar tissue and the outer disguise (fibrin) that cancer uses to disguise itself from your immune system?
  • Please have your juice as referred to below, before, during or after your meal, BUT NOT BETWEEN MEALS.
    • Please only have quality water in each 4 hour window before you drink a non-water beverage (even    herbal tea as your pancreas still has to ‘work’ with the nutrient content. After 4 hours are passed, you can have a drink.
  • My Happy Healthy Hot Chocolate* recipe is a ‘treat’ twice a week.  Please do not have it on 2 consecutive days as the caffeine in the cocoa powder still raises blood sugars, which means that your pancreas has to ‘work’. Ideally have it at 3 or 4 day intervals.

An example of a ‘Normal Day’ Meal Plan Timing is as follows we will use 5-6 hour intervals in this example):

  • Wake up: 7am
  • Meal 1: 7h30am-8am
  • Meal 2: 1-2pm
  • Meal 3: 6-7pm
  • Meal 4 (if needed): 10-11pm
  • BED (to go to sleep) by midnight

An example of ‘Long Day’ Meal Plan Timing is as follows (I will use 5 hour intervals in this example):

  • Wake up: 5am
  • Meal 1: 6am
  • Meal 2: 11am
  • Meal 3: 4pm
  • Meal 4: 8pm
  • Bed to go to sleep: by midnight.  If you are in bed by midnight (which would be important on such an early start) then this would be the last meal of the day. If you do need to be pushing on past midnight, then a smaller snack after 4 -6 hours, before bed will support your blood sugars while you sleep, so a ‘Meal number 5’ would be appropriate, and this can be an avocado, a few cubes of goat’s cheese, or some slices of wild smoked salmon, or half a tin of red salmon mixed with a little organic mayonnaise or plain full fat organic yoghurt.

FOOD CHOICES:

This meal plan is centred around Quality Fat and Quality Animal Protein sources as neither of these have fibre, and in addition to giving your PANCREAS a break, it is supportive of energy and blood sugar balance.

PERMITTED FOODS:

Quality Fat:

  • Organic unfiltered cold pressed virgin Coconut Oil
  • Organic unfiltered cold pressed virgin Olive Oil (cold over ‘permitted’ salads – NO HEATING IT at all please)
  • Avocado
  • Feta cheese
  • Halloumi cheese
  • GOAT’S cheese
    • E.g. St Helen’s hard Goat’s cheese (cheddar style)
    • Capricorn Goat’s cheese
    • Soft Creamy Goat’s cheese (excellent in my Cheesecake recipe which has no sugar and improves weight management and blood sugar balance, and MOOD if cheesecake is ‘your thing’ )
  • Full Fat Organic Cottage cheese
  • Organic PLAIN FULL FAT Yoghurt (preferably Greek style)
  • Full Fat GOAT’S milk (St Helen’s brand is ‘non–goaty’ tasting)
  • Unsweetened Almond milk
  • Unsweetened Coconut milk
  • Egg yolk
  • Oily fish
    • e.g. wild salmon (including smoked)
    • sardines
    • mackerel (including smoked)
    • herring
    • kippers
    • anchovies
    • pilchards

Quality Animal Protein:

Fruit and Vegetables:

The food choices for vegetables that can be included in your meals are as follows:

  • Avocado
  • Seaweed (e.g. Nori sheets, samphire, kelp, kombu)
  • Shiitake and other wild or exotic mushrooms
  • Organic button or oyster and closed cup mushrooms
  • Green and Pimento Olives
  • Cooked Onions (preferably red)
  • Garlic
  • Organic unwaxed limes (keep them in the FREEZER as they grate better)
  • Organic unwaxed lemons (keep them in the FREEZER as they grate better)
  • Herbs like dill, fenugreek, coriander, parsley etc,
  • Spices: Please add turmeric to flavour your cooking at as many meals as possible.  Beat it into egg if you make scrambled egg or omelettes, and mix into all sauces and soups. Add it to the oil when you put it in the pot or saucepan, if you fry in butter or coconut oil (e.g. fried eggs or Mary-Lou style Fry up breakfast)
  • Please add cinnamon powder to all drinks if you like the taste of cinnamon and add it to meals too if you wish. Do not exceed an amount of about 1 teaspoon per day as it mimics insulin, so is great for giving your pancreas a break, but too much can bring your blood sugars too low, which is counter productive as it will set up cravings for carbohydrates and stimulants, or create ‘unexplained’ anxiety.
  • Please add ginger powder to as many of your meals and drinks as possible, as it is also highly anti inflammatory, and your pancreas will have low levels of inflammation.
  • Please have my Spice Up Your Life Tea at least twice a day – three or four times a day is the ideal.
  • My Spice Up Your Life Tea can be had as a cold drink with unsweetened almond or coconut milk if you prefer it this way.
  • Plum or cherry tomatoes (UNLESS I ASKED YOU NOT TO HAVE THESE)

Please do not eat any fruit whatsoever in these first 2 – 4 weeks

Juicing:

You are very welcome to JUICE all vegetables and all fruits EXCEPT bananas and grapes. Please DO NOT make smoothies – ONLY JUICE, as your pancreas cannot tolerate the fibre very well at present. A 250ml glass of mainly vegetable juice would be useful for the vitamins, minerals and the antioxidant content, as you are not eating much in the way of vegetables in these 2-4 weeks.  I have included a supplement to take care of this in your Supplement programme if you choose not to juice.  You are welcome to purchase organic 100% vegetable juices like Beet-it, or carrot juices in supermarkets

Please make your juice with a 2 or 3 to 1 (i.e. 2:1 or 3:1 ratio) of any vegetables, to one LOW GL fruit. Always add a pinch of turmeric and cinnamon to each glass of juice. Use your imagination, but here are some ideas to get you started:

Examples of 2 (or3):1 juice combinations::

  1. Carrot + asparagus (+ginger root|) + pomegranate
  2. Red pepper + beetroot (+ red cabbage) + plum
  3. Green pepper + broccoli (+cucumber) + 2 x kiwi fruits
  4. Yellow pepper + courgette (+lettuce) + peach
  5. Butternut squash + kale (+ green cabbage) + cherries
  6. Broccoli + cucumber (+cauliflower) + blueberries

Other Drinks:

  • At each meal (or 2 meals a day) can you please have a freshly juiced range of any 2 or 3 vegetables and 1 or 2 low GL fruits. Any fruit is fine EXCEPT bananas, grapes, pears, and apples.
  • All berries are fabulous for nutrient and antioxidant density. You can buy this or juice it yourself. Please DO NOT make a SMOOTHIE…ONLY A JUICE as the smoothie will be full of fibre.
  • Plums and strawberries and kiwi fruit have xylose, not fructose, so is exceptionally low GL. If you need to sweeten a juice more, pls feel free to use extra of any of these 3 fruits I your juice
  • This juice will give you the additional nutrients that you will not be getting from having cut back on the veggies and fruit while on this short term programme.  You can buy organic 100% vegetable juice if you are out, or if you do not wish to do the juicing yourself due to time constraints, or lack of appliances.
  • Please have your juice before, during or after your meal, BUT NOT BETWEEN MEALS – Please only have quality water in each 4 hour window before you drink a non-water beverage (even herbal tea as your pancreas still has to ‘work’ with the nutrient content. After 4 hours are passed, you can have a drink.
  • My Happy Healthy Hot Chocolate recipe is a ‘treat’ twice a week.  Please do not have it on 2 consecutive days as the caffeine in the cocoa powder still raises blood sugars, which means that your pancreas has to ‘work’.

Condiments and dressings:

  • Organic Balsamic vinegar 
  • Organic Apple cider vinegar with the ‘mother’ (please have a tablespoon of this DAILY, in around 100 to 250ml of quality room temperature water, with Meal number 1 and Meal number 3)

Supplement Programme:

I will be adding specific supplements to support your pancreas recovery. It is personalised to you and is based on your questionnaire results and our consultation.

Please refer to your personalised list

USEFUL NOTES:

  • PLEASE BE AWARE THAT BY DEFAULT, ALL FOODS SHOULD BE ORGANIC WHERE POSSIBLE, EXCEPT FOR SALMON AND OTHER FISH. SALMON ESPECIALLY SHOULD BE LABELLED ‘WILD’.
  • Cans of salmon are fine, as is smoked wild salmon
  • All products must be FULL FAT. NO low fat products at all please
  • Many of the meals in the ‘Meal Plan’ meals are delicious, served cold the next day, by making extra the night before, and refrigerating it to take in for lunch the following day
  • Where I have given you the recipe, you will see the meal highlighted as bold with an asterisk * after the words e.g. Scrambled eggs*
  • On any ‘Long day’ where Meal Number 5 is needed:
  • Depending on how hungry you feel, you can choose any one or more of the following:
  • Approximately 150-200 grams of full fat plain yoghurt
  • A small avocado
  • A few cubes of goat’s cheese (approx your palm full)
  • A few slices of wild smoked salmon (approx your palm full)
  • A half a small tin of red salmon mixed with a little organic mayonnaise or plain full fat organic yoghurt.

 

TWO WEEK MEAL PLAN

 

WEEK ONE:

DAY ONE:

  • Meal Number 1: One or two egg Scrambled Eggs with shiitake mushrooms, red onions, and coriander* (use goat’s milk or no milk to scramble) with coriander + grated hard goat’s cheese + one small or medium avocado
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 1 small can of salmon mixed with mayonnaise or plain full fat yoghurt with a palm size portion of fried red onions and mushrooms, or a  handful of cherry tomatoes (unless I asked you not to have tomatoes)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Chicken breast with large black grilled mushroom and melted grated goat’s cheese
    • Happy Healthy Hot Chocolate*
  • Meal Number 4 (if needed): Mushroom & cheese soup medley*

DAY TWO:

  • Meal Number 1: Power Pancreas support ‘Smoothie’*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 1 Can of mackerel mixed with mayonnaise or plain full fat yoghurt, spooned into the 2 halves of a medium or large avocado,  
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Turkey Mushroom Burger* with grated hard goat’s cheese slices, melted over the burger under the grill
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4 (if needed): 2 or 3 Devilled eggs* with 1 small or medium avocado and a large spoonful of cottage cheese

DAY THREE:

  • Meal Number 1: Mushrooms and red onions sliced and fried in coconut oil or butter and served with 2 medium Portobello mushrooms fried in coconut oil or butter
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 1 Can of herring mixed with mayonnaise or plain full fat yoghurt, or plain from the can if you like the taste, with a handful of cherry tomatoes and a medium avocado,  
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Power omelette (no fibre)* (make enough for a cold lunch tomorrow)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4 (if needed): Mackerel Pate* spread on a grilled black mushroom as a filling.

DAY FOUR:

  • Meal Number 1: 125 ml tub of Plain full fat Yoghurt with JUICED berries (any) and a half teaspoon of cinnamon- can have a 250 ml tub if this does not satisfy you till next meal time
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Cold (from night before) Power omelette (no fibre)*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: 2 or 3 Wild salmon wraps (Nori Seaweed sheets filled with creamed goat’s  cheese or cottage cheese (cow is fine as it is fermented) and wild smoked salmon or flaked salmon fillet
    • Happy Healthy Hot Chocolate*
  • Meal Number 4 (if needed): Seaweed and Salmon soup*

DAY FIVE:

  • Meal Number 1: Cheesy scrambled egg (Beat turmeric and Himalayan crystal salt  into 2 eggs. Add this to a pan of butter or coconut oil, and then stir a generous handful of grated hard goat’s cheese into the mixture, which will solidify – keep stirring with a fork till you have scrambled egg)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 1 Can of mackerel mixed with mayonnaise or plain full fat yoghurt, spooned onto 2 medium or large grilled black mushrooms
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3:Turkey meatballs* with a punnet of fried shiitake mushrooms and samphire seaweed fried in coconut oil, with a splash of balsamic vinegar, turmeric and Himalayan crystal salt
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4 (if needed): Spicy Tomato and red pepper soup* with a liberal quantity of grated goats cheese sprinkled on top (if I asked you not to have tomatoes, please choose any other soup in the Recipe Section below)

DAY SIX:

  • Meal Number 1: Kipper fillets with fried shiitake mushrooms, fried tomato, and a few slices of avocado
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Mary-Lou style Roast Dinner (roast beef (or chicken if you prefer), two large garlic butter infused grilled mushrooms, two whole baked Red Onions, and 1 whole sliced avocado drizzled over with half grated organic lime.
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Mary-Lou’s Cheesecake*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • If you wish to have my Happy Healthy Hot Chocolate* drink here instead of on day 4, please feel free to do so, and move Day One’s hot chocolate to Day Two)
  • Meal Number 4 (if needed): Smoked mackerel fillets with cherry tomatoes and a small avocado

DAY SEVEN:

  • Meal Number 1: Mary-Lou style Fry-up (2 eggs fried in butter or coconut oil, 1 or 2 Grilled gluten free sausages, 1 or 2 rashers of bacon, red onions and mushrooms fried in the bacon fat, half or 1 small avocado)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Grilled Chicken with a Shiitake mushroom, red onion and garlic sauce*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Grilled Capricorn style goat’s cheese (brie style cheese) –placed in a ramekin and into the oven under the grill for 7-10 minutes (till the inside is melted – do not allow the outside to burn) with avocado slices and fried mushrooms, and cherry tomatoes
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4 (if needed): Mackerel Pate* ‘pasted’ on 4 halves of 2 hard boiled eggs

WEEK TWO

DAY ONE:

  • Meal Number 1: Wild salmon wrap (lay salmon slices flat and spread cream cheese on each slice, then layer a few avocado slices on each salmon slice and roll to make a wrap)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 2 or 3 Devilled eggs* with 1 small or medium avocado, smoked salmon slices, plus a few slices of hard goat’s cheese
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Layered avocado casserole*
    • Happy Healthy Hot Chocolate*
  • Meal Number 4: (if needed): 250g tub of Plain full fat Yoghurt (flavoured with berry juice if sweeter taste is desired

DAY TWO:

  • Meal Number 1: 2 Poached eggs on 1 or 2  medium size grilled mushroom
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Cheesy-stuffed meatballs or burgers* with chunky avocado pieces and warm halloumi salad*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Mushrooms and red onions sliced and fried in coconut oil or butter and served with a tin of sardine fillets that have been heated in the fried mix, or separately.
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4: (if needed): Avocado, Olives and cubed cheese tossed together as a salad, with either freshly squeezed juice of an organic unwaxed lime or lemon, or balsamic vinegar and olive oil as a dressing.

DAY THREE:

  • Meal Number 1: 2 Scrambled egg with coriander and 1 small avocado
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Wild salmon wrap (lay salmon slices flat and spread my Avo-lime spread*  on each slice, then spoon on liberal amounts of organic full fat cottage cheese and roll to make a wrap, or eat as is on the plate.
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Mushroom & cheese soup medley*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4 (if needed): chunky avocado pieces and warm halloumi salad*

DAY FOUR:

  • Meal Number 1: 2 boiled eggs (hard or soft) with cream goat’s cheese on top, and cherry tomatoes and/or avocado slices
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: 2 or 3 Wild salmon wraps (Nori Seaweed sheets filled with creamed goat’s  cheese or cottage cheese (cow is fine as it is fermented) and wild smoked salmon or flaked salmon fillet
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: 2 or 3 Fish cakes* with lemon juice and dill, served with mushrooms, red onions, diced tomato, seasoned with turmeric and Himalayan crystal salt, and fried in coconut oil,
    • Happy Healthy Hot Chocolate*
  • Meal Number 4: (if needed): Cottage cheese and avocado in a Smoked salmon wrap (spoon cottage cheese over salmon slices. Add thin slices of avocado and roll into up to 3 wrap style rolls)

DAY FIVE:

  • Meal Number 1:  Cheesy scrambled egg (2 or 3) with turmeric, fried in coconut oil (combine the grated goat’s cheese using a fork, at the stage where the turmeric-mix egg is JUST starting to solidify)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Vegan Devilled Mushrooms*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Cheesy Mushroom burger*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4: (if needed): 2 Devilled eggs* (4 halves) with avocado slices and a few cubes of goat’s cheese

DAY SIX:

  • Meal Number 1: Mary-Lou style Fry-up (2 eggs fried in butter or coconut oil, 1 or 2 grilled gluten free sausages, 1 or 2 rashers of bacon, red onions and mushrooms fried in the bacon fat, and a half or 1 small avocado)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Turkey or meat balls with Balsamic-infused mushroom, onion and samphire medley on the side (add mushrooms and chopped red onion, then a liberal handful of samphire, to coconut oil in a saucepan. Stir fry for 7 to 10 minutes and add a splash (round a tablespoon) of Balsamic vinegar and stir well. Let it simmer for around a minute and serve hot)
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Seaweed and Salmon soup*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 4: (if needed): Nori seaweed wrap with creamed goat’s cheese and avocado

DAY SEVEN:

  • Meal Number 1: Mushrooms and red onions sliced and fried in coconut oil or butter and served with 2 eggs, also fried in coconut oil or butter
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 2: Mary-Lou style Roast Dinner (roast beef  (or chicken if you prefer), two large garlic butter infused grilled mushrooms, 2 whole baked Red Onions, + 1 whole sliced avocado drizzled over with half grated organic lime.
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
  • Meal Number 3: Mary-Lou’s Cheesecake*
    • Any juice as described above or Mary-Lou’s Spice up Your Life Tea/ Spice up Your Life Cold drink
    • If you wish to have my Happy Healthy Hot Chocolate* drink here instead of on day 4, please feel free to do so, and move Day One’s hot chocolate to Day Three)
  • Meal Number 4: (if needed): Smoked mackerel fillets with cherry tomatoes and a small avocado

18 PANCREAS PROGRAMME RECIPES (to be attached to the email):  

All the above meals in bold with an asterisk (*)

The 7 meals in the list below that start with * are being finalised and will be emailed to you in due course.

Recipes with their Day Allocation

  1. *Mary-Lou’s Cheesecake
  2. Week 1: Day 6
  3. Week 2: Day 7
  4. Power Pancreas support ‘Smoothie’
  5. Week 1: Day 2
  6.  *Shiitake mushroom, red onion and garlic sauce
  7. Week 1: Day 7
  8. Avo-lime spread
  9. Week 2: Day 3
  10. *Chunky avocado & warm halloumi salad
  11. Week 2: Day 2
  12. Week 2: Day 3
  13. Vegan Devilled Mushroom
  14. Week 2: Day 5
  15. Layered avocado, goat’s cheese & mushroom casserole
  16. Week 2: Day 1
  17. Power omelette (no fibre)
  18. Week 1: Day 3
  19. Week 1: Day 4
  20. Devilled eggs
  21. Week 1: Day 2
  22. Week 2: Day 1
  23. Week 2: Day 5
  24. Scrambled Eggs + shiitake mushrooms + veg
  25. Week 1: Day 1
  26.  *Fish cakes or *Mini Fish Souffle
  27. Week 2:Day 4
  28. Mackerel Pate
  29. Week 1: Day 3
  30. Week 1: Day 7
  31.  *Cheesy-stuffed meatballs or burgers
  32. Week 2:Day 2
  33. Turkey or Mince Mushroom Burger
  34. Week 1: Day 2
  35. Cheesy Mushroom burger
  36. Week 2:Day 5
  37. Turkey meatballs
  38. Week 1: Day 5
  39. Seaweed and Salmon soup
  40. Week 1: Day 4
  41. Week 2: Day 6
  42. Mushroom & cheese soup medley
  43. Week 1: Day 1
  44. Week 2: Day 3
  45. Spicy Tomato and red pepper soup
  46. Week 1: Day 5
  47. Mary-Lou’s Happy Healthy Hot Chocolate
  48. Week 1:Days 1 + 4 (or 6)
  49. Week 2: Days 1 + 4 (or 7)

HANDOUTS AND 17 RECIPES TO SUPPORT

THE PANCREAS PROGRAMME:

Click on the link to access the handout​​​​ or recipe

Nutritional Handouts – Mary-Lou Harris.pdf

Low fibre fruits and vegetables.odt

Client Digestion Handout.doc

Client Endocrine Health Handout.doc

Yoghurt & Blueberry juice Pancreas Support Drin…

Avo-Cream (Creamy Lime, Mint & Avocado Spread).doc

Vegan Devilled Mushroom.doc

Layered Avocado, goat’s cheese & mushroom casse…

Power Packed Health Omelette-no fibre.doc

Devilled Egg.doc

Pancreas supporting Scrambled Eggs with shiita…

Pancreas Support Thai Fish Cakes.xls

SMOKED MACKEREL PATE.doc

Pancreas Support Meat Balls/Burgers with Spicy …

Turkey burgers with avocado salad.doc

Mushroom and goat’s cheese burger.doc

SALMON & SEAWEED GUT & THYROID SOUP.doc

EXOTIC MUSHROOM AND GOATS CHEESE SOUP MEDLEY.doc

Pancreas Support Spicy tomato and red pepper so…

Mary-Lou style ‘Bullet-proof’ CREAMY yummy coff…

HAPPY & HEALTHY HOT CHOCOLATE.doc

COCONUT ICE FUDGE & ICE CREAM: http://academyofwellness.org/fudge/(password: YummyTherapy)

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