PCOS Meal Plan #36
What does a good week of meal planning look like for those with PCOS?
Hello everyone,
How are you doing?
In today’s newsletter, I thought to lighten the mood and share some ideas for delicious and nutritious meals to fill up a 5-day Meal Plan.
What does a good week of meal planning look like for those with PCOS?
This 5-day meal plan aims to offer you the macro and micronutrients needed for a nourishing week and follows the guidelines from my research on the best diet for PCOS:
Include 25 to 30 grams of protein per meal
Include sources of healthy fat in every meal
Meet daily fibre recommendations (approximately 30 grams per day)
Choose whole-grain carbohydrate sources when possible, and minimize added sugars and processed carbohydrates
Ideally, you’d bulk up your meals well enough to not need a snack. However, depending if you are working out or used to having a snack, it is ok to do so
Honour your hunger. There is no need to go hungry. If you are hungry, try to choose a balanced snack to help you keep fuller till your next meal or have a bigger portion
5-day Meal Plan
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Recipes
Monday
Breakkie: 2/3 eggs omelette with vegetables
Lunch: Lentil Coconut Dhal
Dinner: Salmon with vegetables
Snack: Chia pudding with fruits
Tuesday
Breakkie: Greek yoghurt with berries and nuts (not sure it needs recipes); add in some delicious nuts or granola to give it a crunch
Lunch: Mash chickpea and dill sandwich
Dinner: Lentil Coconut Dhal
Snack: Almond butter on one multi-seed cracker (store brought it’s fine - I love Ryvita)
Wednesday
Breakkie: Chia and Oat pudding with fruit
Lunch: Avocado on toast with two eggs (no recipe needed) - add some pumpkin seeds on top for some added Magnesium.
Dinner: Steak with vegetables (no recipe needed) - pick the vegetables that you usually don’t eat to introduce diversity (broccoli, asparagus, cauliflower - the more, the merrier)
Snack: Peanut butter protein smoothie (sneak in some more vegetables in there like cucumber, fennel, spinach)
Thursday
Breakkie: Green smoothie with protein powder - my advice here is to experiment with different vegetables till you achieve a taste you find satisfies you (I know it’s hard to make these appealing, but by playing with the ingredients, it’s possible.)
Lunch: Tuna Salad
Dinner: Butter Chicken
Snack: Avocado chocolate mousse (try to experiment with how much sweetener this needs - the less, the better, but we don’t want to compromise on taste)
Friday
Breakkie: Mini Omelettes (great for on-the-go)
Lunch: Butter Chicken
Dinner: Red Pesto Pasta
Snack: Your favourite fruit + some nuts
You will notice I have repeated some of the recipes because who always likes to be in the kitchen? I have also changed the breakfast and snack ideas for each day to give you some ideas, but I often have the same breakfast for a few weeks and change it up occasionally. The more you change up your recipes, the better diversity of nutrients you’ll get. However, we live in a busy world, so I know that’s not always possible.
I hope this has given you an idea of what a good meal plan looks like for us and you try some recipes there. Let me know if you do!
Have a lovely day, and see you next Sunday,
Francesca
this is so helpful! Thank you, as always :)
Love this, everything looks so tasty!