PCOS Meal Plan

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

---

This newsletter will remain free as I believe access to research and information shouldn’t have barriers. However, if you’d like to support my writing for the cost of a coffee per month, I would appreciate it. I dedicate most of my weekends and free time to this project, and your support will mean the world to me.

---

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