7-day-pcos-diet-plan-pdf

warning: ICC support is not available H e l l o ! I ' m F a i t h , a r e g i s t e r e d d i e t i t i a n s p e c i a l i z i n g i n P C O S , a n d I h a v e P C O S m y s e l f . I ' m e x c i t e d t o s h a r e t h i s f r e e P D F d o w n l o a d o f a m e a l p l a n d e s i g n e d s p e c i f i c a l l y f o r m a n a g i n g P C O S . M y w e b s i t e i s p a c k e d w i t h i n f o r m a t i v e b l o g p o s t s a l l

a b o u t P C O S , p r o v i d i n g y o u w i t h v a l u a b l e r e s o u r c e s t o

s u p p o r t y o u r j o u r n e y .

B y j o i n i n g m y e m a i l l i s t , y o u ' l l r e c e i v e u p d a t e s o n n e w b l o g

p o s t s a n d o f f e r i n g s d i r e c t l y t o y o u r i n b o x . I a l s o o f f e r 1 -

o n - 1 v i r t u a l s e s s i o n s , w h i c h a r e o f t e n c o v e r e d b y i n s u r a n c e ,

t o p r o v i d e p e r s o n a l i z e d s u p p o r t t a i l o r e d t o y o u r n e e d s .

F e e l f r e e t o c o n t a c t m e a t f a i t h @ p c o s n u t r i t i o n a n s w e r s . c o m

t o s c h e d u l e a s e s s i o n .

I h o p e y o u f i n d t h i s m e a l p l a n h e l p f u l . P l e a s e r e m e m b e r

t h a t t h i s i s n o t a s u b s t i t u t e f o r i n d i v i d u a l m e d i c a l a d v i c e .

E n j o y t h e c o n t e n t a n d t a k e c a r e !

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S U N D A Y

S H O P P I N G L I S T

Notes

M O N D A Y

F R I D A Y

T H U R S D A Y

S A T U R D A Y

T U E S D A Y

W E D N E S D A Y

Meal planner

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S N A C K S

S H O P P I N G L I S T

B R E A K F A S T

L U N C H

D I N N E R

Daily Meal planner

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warning: ICC support is not available Plate Method

Fats

C A R B S

N O N - S T A R C H Y

V E G G I E S

P R O T E I N

b e e t s , c a r r o t s , l e a f y g r e e n s , b r o c c o l i , c a u l i f l o w e r , g r e e n b e a n s , b o k c h o y , b r u s s e l s s p r o u t s , c u c u m b e r , c e l e r y , c a b b a g e , o n i o n s , g a r l i c , m u s h r o o m s

s t a r c h y v e g g i e s ( c o r n , p e a s , p o t a t o e s , w i n t e r s q u a s h ) , b e a n s , l e n t i l s , w h o l e g r a i n s , f r u i t

p o u l t r y ( c h i c k e n & t u r k e y ) , b e e f , l a m b , p o r k , e g g s , d a i r y , f i s h , e d a m a m e , t o f u , t e m p e h , p r o t e i n p o w d e r , n u t s & s e e d s

f u l l f a t d a i r y n u t s & s e e d s h e a l t h y o i l s h u m m u s o l i v e s a v o c a d o s f a t t y f i s h d a r k c h o c o l a t e n u t b u t t e r

I n c l u d e 1 - 2 T b s p

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warning: ICC support is not available Sample Day

B R E A K F A S T

L U N C H

S N A C K S

D I N N E R

3 e g g s c o o k e d w i t h s p i n a c h

1 - 2 s l i c e s w h o l e w h e a t

t o a s t

1 / 4 a v o c a d o

1 c u p q u i n o a

1 c u p e d a m a m e

2 c u p s c o o k e d v e g ( c a r r o t s , c a b b a g e ,

m u s h r o o m s )

1 t b s s e s a m e s e e d s

1 c u p c h i c k p e a p a s t a

1 - 2 t b s p e s t o

1 - 2 l i n k s c h i c k e n s a u s a g e

2 c u p s z u c c h i n i

c a r r o t s a n d h u m m u s

2 c h e e s e s t i c k s a n d

s t r a w b e r r i e s

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7 Day PCOS Meal

Plan

Breakfast: Greek Yogurt Parfait

1 cup Greek yogurt 1/2 cup mixed berries

1 tbsp chia seeds

1 tbsp honey Layer yogurt, berries, chia seeds, and honey in a bowl or glass.

Lunch: Mediterranean Chicken Quinoa Salad

1 cup cooked quinoa

3 oz grilled chicken breast, sliced 1/2 cup cherry tomatoes, halved 1/4 cup cucumbers, diced 1/4 cup kalamata olives, sliced

2 tbsp feta cheese Lemon vinaigrette (2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper) Mix all ingredients in a bowl and drizzle with lemon vinaigrette.

Dinner: Grilled Salmon with Garlic Roasted Broccoli and Sweet Potatoes

4 oz salmon fillet

1 cup broccoli florets

1 small sweet potato, cubed

2 cloves garlic, minced

1 tbsp olive oil Salt and pepper Preheat oven to 400°F. Toss broccoli and sweet potatoes with garlic, olive oil, salt, and pepper. Roast for 20-25 minutes. Grill salmon until cooked through.

Snacks:

1 apple 1/4 cup almonds

Breakfast: Flaxseed Oatmeal with Banana and Cinnamon

1/2 cup rolled oats

1 tbsp ground flaxseeds

1 banana, sliced

1 cup milk

1 tsp cinnamon Cook oats with milk and flaxseeds. Top with banana and cinnamon.

Lunch: Turkey Lentil Soup

1 cup cooked lentils

3 oz turkey breast, shredded/ ground turkey

1 cup spinach

1 carrot, diced

1 celery stalk, diced

1 small onion, chopped

1 garlic clove, minced

4 cups vegetable broth Sauté onion, garlic, carrot, and celery until softened. Add broth, lentils, and turkey. Simmer for 20 minutes. Stir in spinach until wilted.

Dinner: Baked Cod with Lemon Asparagus and Quinoa

4 oz cod fillet

1 cup asparagus, trimmed

1 cup cooked quinoa

1 lemon, sliced

1 tbsp olive oil Salt and pepper Preheat oven to 375°F. Place cod and asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper. Top cod with lemon slices.

Bake for 15-20 minutes.

Snacks:

1 pear 1/2 cup carrot sticks with hummus

D A Y 1

D A Y 2

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7 Day PCOS Meal

Plan

Breakfast: Green Smoothie

1 cup spinach

1 scoop protein powder 1/2 cup mixed berries

1 cup almond milk

1 tbsp almond butter Blend all ingredients until smooth.

Lunch: Turkey and Avocado Wrap

1 whole wheat wrap

3 oz turkey breast, sliced 1/2 avocado, mashed Lettuce, tomato, and red onion slices Spread avocado on wrap, top with turkey and vegetables, and roll up.

Dinner: Tofu Stir-Fry with Brown Rice

4 oz tofu, cubed

1 cup mixed vegetables (bell peppers, snap peas, carrots)

1 cup brown or white rice, cooked

2 tbsp soy sauce

1 tbsp sesame oil

1 garlic clove, minced

1 tsp grated ginger Heat sesame oil in a pan, add garlic and ginger, and sauté. Add tofu and vegetables, cook until vegetables are tender. Stir in soy sauce and serve over rice.

Snacks:

1 orange 1/4 cup pumpkin seeds

Breakfast: Chia Pudding with Almonds and Blueberries

3 tbsp chia seeds

1 cup fairlife milk 1/4 cup blueberries 1/4 cup almonds, chopped Mix chia seeds with milk and refrigerate overnight. Top with blueberries and almonds.

Lunch: Spinach Salad with Chickpeas, Feta, and Chicken

2 cups spinach 1/2 cup chickpeas 1/4 cup feta cheese, crumbled

3 oz grilled chicken breast, sliced 1/4 cup red onion, thinly sliced Balsamic vinaigrette (2 tbsp balsamic vinegar, 1 tbsp olive oil, salt, and pepper) Toss all ingredients together and drizzle with vinaigrette.

Dinner: Grilled Shrimp with Zucchini Noodles and Pesto

4 oz grilled shrimp

2 cups zucchini noodles

2 tbsp pesto sauce

1 whole wheat roll Sauté zucchini noodles until tender.

Toss with grilled shrimp and pesto.

Snacks:

1 apple 1/4 cup walnuts

D A Y 3

D A Y 4

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7 Day PCOS Meal

Plan

Breakfast: Avocado and Egg Toast

1 slice whole grain toast 1/2 avocado, mashed

2 poached eggs 1/2 tsp red pepper flakes Salt and pepper Spread avocado on toast, top with poached eggs, and sprinkle with red pepper flakes, salt, and pepper.

Lunch: Chicken and Vegetable Stir-Fry with Brown Rice

4 oz chicken breast, sliced

1 cup mixed vegetables (broccoli, bell peppers, carrots)

1 cup brown rice, cooked

2 tbsp soy sauce

1 tbsp olive oil

1 garlic clove, minced

1 tsp grated ginger Heat olive oil in a pan, add garlic and ginger, and sauté. Add chicken and vegetables, cook until chicken is done and vegetables are tender. Stir in soy sauce and serve over rice.

Dinner: Baked Salmon with Brussels Sprouts and Sweet Potato

4 oz salmon fillet

1 cup Brussels sprouts, halved

1 small sweet potato, cubed

1 tbsp olive oil

1 tsp paprika Salt and pepper Preheat oven to 400°F. Toss Brussels sprouts and sweet potato with olive oil, paprika, salt, and pepper. Bake for 20-25 minutes. Grill salmon until cooked through.

Snacks:

1 pear 1/4 cup sunflower seeds

Breakfast: Mango Kale Smoothie

1 cup kale

1 scoop protein powder 1/2 cup mango, diced

1 cup coconut water Blend all ingredients until smooth.

Lunch: Quinoa Bowl with Black Beans, Corn, and Chicken

1/2 cup cooked quinoa 1/2 cup black beans 1/4 cup corn

3 oz grilled chicken breast, sliced Salsa (1/4 cup diced tomatoes, 1/4 cup diced onions, 1 tbsp lime juice, cilantro, salt, and pepper) Mix quinoa, black beans, corn, and chicken. Top with salsa.

Dinner: Turkey Meatballs with Spaghetti Squash and Marinara Sauce

4 turkey meatballs

1 cup spaghetti squash, cooked 1/2 cup marinara sauce 1/4 cup grated Parmesan cheese Serve meatballs over spaghetti squash and top with marinara sauce and Parmesan cheese.

Snacks:

1 orange 1/4 cup pistachios

D A Y 5

D A Y 6

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warning: ICC support is not available Breakfast: Greek Yogurt with Granola and Strawberries

1 cup Greek yogurt 1/4 cup granola 1/2 cup strawberries, sliced Layer yogurt, granola, and strawberries in a bowl.

Lunch: Hummus and Veggie Wrap with Turkey

1 whole wheat wrap

3 tbsp hummus

3 oz turkey breast, sliced

1 cup mixed vegetables (cucumbers, bell peppers, carrots) Lettuce Spread hummus on the wrap, add turkey and vegetables, and roll up.

Dinner: Baked Chicken Thighs with Quinoa and Green Beans

4 oz baked chicken thighs

1 cup cooked quinoa

1 cup steamed green beans Season chicken thighs with salt, pepper, and your favorite herbs. Bake at 375°F for 25-30 minutes.

Snacks:

1 apple 1/4 cup almonds

7 Day PCOS Meal

Plan

D A Y 5

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