Meal Plan Guide

Get off to a running start with PCOS-friendly meals.
Put the tips and skills of the Ultimate Meal Prep Guide into practice with this handy done-for-you meal plan. You’ll get access to 10 delicious new recipes every week for the first four weeks of your membership. The guide also includes a guide to blending up healthy, protein-packed Super Shakes.

I have made a shopping list for each week’s menu on Google Spreadsheets. You can access each list by clicking on the link at the top of each week’s menu. You can print the list as it is or you can make a copy of the list and edit it to suit your needs.

The shopping lists include all of the main ingredients you’ll need for that week. I will include new spices, oils, etc. as they come up, but in the shopping list following week 1, I will not repeat the standard spices that you should already have. But if you know you’re running low on a frequently used oil or spice, don’t forget to replace it!

The meal plan breakfasts are based on 4 servings of “on-the-go” and 3 servings of the “cooked” dishes. If you’d like to do this differently, that’s fine! Just remember to adjust the shopping list accordingly to suit your needs or preferences.

Every entree on the dinner menu should be served with 2 cups salad greens and 1 tbsp of homemade dressing or 1 cup of steamed green veggies with 1-2 tsp of olive oil, seasoned with fresh herbs. It is up to you to choose which green veggies you’ll eat every night. Please add the necessary veggies to your shopping list. My favorite homemade salad dressing is this Zesty Italian Dressing Recipe.

I am not a talented recipe creator, so this plan consists of PCOS-friendly recipes I’ve gathered from some of the best food blogs on the web. At the bottom of each recipe is a link to the source site, where you can find information on nutrition value and serving sizes.

If you weigh 190 lbs or more, this meal plan may not supply you with enough calories to meet your daily needs. You can add a small fourth meal to the menu if you find you do not have enough energy. I suggest you have a “super shake” between lunch and dinner.

The way an animal was raised will affect the quality of your food. Whenever possible, purchase meat and poultry that has been grass-fed or pasture raised. Select fish and other seafood that was wild caught instead of farm raised.

Much like meat and poultry, the way a cow or bird was raised will affect the quality of their eggs and milk. Whenever possible, purchase eggs and dairy products that were harvested from grass-fed or pasture raised animals.

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. You can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals by selecting organic produce. Do not worry if you can’t afford to buy all organic. I can’t either!

The following fruits and veggies have the highest pesticide load, making them the most important to buy organic: