I have finally finished it! I’ve been working on this meal plan for the past two weeks, carefully taking pictures of all my food, writing down the recipes, noting the nutritional value, and so on. I finished writing the recipes tonight and made it into a book using Adobe InDesign! I decided to make a PCOS 7-Day Meal Plan because I only recently started my blog so I don’t have that many recipes. In a couple of months, once my repertory increases, I’ll start to upload 14 day/21 day, or a certain amount of carbs/calories, or dairy-free meal plans, etc.
You can also check out my NEW 21-Day KETO PALEO PCOS Meal Plan here! All gluten-free, sugar-free and dairy-free! Every day is under 20g net carbs.
This meal plan includes:
- a weekly calendar of all the recipes
- all of recipes with exact measurements and instructions
- a picture for every meal
- nutritional information for every meal, snack, and end of the day total
- a grocery list for every single ingredient that I use with their measurement
- a low-carb snack list with nutritional information based on what serving you want
- every recipe is under 55g net carbs and between 1200-1800 calories per day
- a contact/follow page with all of my information
I have included some of the recipes that are already on my blog in there, but most recipes aren’t on the blog or a combination of different meals!
I will be making more meal plans in the future, but for now, I’m really excited to share my first meal plan with you!!! I hope you enjoy it as much as I loved to make it and eat it!!
In this meal plan, I make zucchini noodles and homemade salad dressing! Click HERE to get my spiralizer and click HERE to get my food processor!
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- 5-Blade Spiralizer
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- KitchenAid 7 Cup Food Processor
Check out my kitchen appliance, gadgets, and essential PCOS groceries and ingredients list HERE!
Click Here to Download my PCOS 7-Day Meal Plan
Leave a comment below if you liked this meal plan and would want to see more! I love all of your support and if I can help in any way, please help me know! If you don’t understand something in the meal plan, shoot me a message and I’ll help you as fast as I can!
Miel says
Hi! Thank you for sharing all of these. It is very helpful for all the women out there going through the same issue. You have s good heart. 🙂 God bless.
Maggy says
I have Celiac Disease and Endometriosis. After further pain I was recently diagnosed with PCOS. I am extremely overwhelmed at my limitations in diet at the moment and can’t wait to try your recipes and try and break out of the gloom.
Mira says
Hi Maggy!
I don’t have Celiac or endometriosis but all of my recipes are gluten-free so that shouldn’t be a problem. I have heard however to limit dairy for endometriosis as it can cause inflammation. Check out my 21 day meal plan here, it’s all dairy-free and also gluten-free/sugar-free!
https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/
Lori says
Just a heads up to anyone using the plan, green beans are missing from the grocery list.
I also had a question; what are cilantro stalks? Is that another way to say a cilantro bunch..?
beckyann1990 says
Thanks for sharing this!
I have PCOS and spent a few years eating a high carb plant-based diet which was pretty detrimental to my health. I have had to change to Low Carb now ot mange my symptoms, so these recipe ideas are super helpful as I don’t have much idea!
🙂
MY PCOS BLOG: http://www.sproutedwellness.com.au
Ashima Agarwal says
Hello.. Can you please suggest a vegetarian diet plan for PCOS? It will really be helpful. Thanks a lot
Mira says
Sorry, I don’t have any at the moment as meat is my main source of protein!
alisamiller26 says
Hello!
I was diagnosed with PCOS, but have an issue with being reliant on medication or birthcontrol to keep me regulated. I know food can do both hurt or heal, so I am going to try your meal plans out for the rest of this year and see where it places me. Sooo excited! Thanks!
Dina says
I am interested to learn how this is going for you… Thank you
Jess says
Your blog post for these meals is out of this world! I do not have PCOS but have found out recently that I am gluten intolerant and your post has made my heart smile at the possibilities. I was very nervous about starting this journey since I like Oprah– “i love bread!” But you have made this transition a lil easier for me and I look forward to following you on this journey! Thank you for sharing your knowledge, story and your recipes with us!
Mira says
Hi Jess! Thank you <3
Eating gluten-free will definitely make you feel better! Quitting it is definitely hard, but there are lots and lots of gluten-free bread recipes out there so I'm sure you'll do just fine!
Jenny says
Hey Mira,
I’m a 19 year old college student whom lives on campus. I’m mostly reliant on the dinning hall. I suffer from PCOS and am looking for some ideas or tips you may have that could help with weight loss . Thank so much.
Mira says
Hi Jenny! I never lived on my university campus, but I did sometimes go to their restaurants and buffet style restaurant. If your place is anything like that, then I would try to stick with meat/fish and veggies. In restaurants, you could order salads with meat, for a hamburger shop, order any kind and don’t eat the buns, if you have an Indian curry place (my uni did), those are great as is (without the rice or naan). Finally if you have a buffet style, that can be either the best or worst option for you depending on your self control. I liked the buffets because they offer a variety of dishes and I always chose whatever had meat/fish, cheese and veggies. Any type of grilled things, casseroles were good. I would avoid pasta/rice/bread/desserts if you’re looking for weight loss. If you eat fruit, then I’d also eat a fruit now and then. As for drinks, tea/water/coffee. The meal plans I offer obviously require you to have a kitchen, but if you can find similar dishes, or dishes that are gluten-free/sugar-free/low carb, that would be awesome and would really help you losing weight.
Hope that helps?
Lauren says
I like your 21 day meal plan a lot. It has simplified my grocery shopping. Do you plan on doing more meal plans?
Mira says
I will sometime in the future 🙂
Monica says
Will you have a vegetarian plan in the future?
ema says
Hello! I am diagnosed with PCOS too.can you help me by sharing your 7-day meal plan?
Mira says
If you click on the picture, it’ll download automatically.
Melissa says
Hi!
I love your blogs!
I was also diagnosed with PCOS 2 years ago. I was doing a bit well on the first year with my diet and exercise but now I just moved to a new country and stopped using BCP. My periods have become irregular again and I’m looking forward to start a healthy lifestyle again and will follow your 7-day-meal-plan.
Anyway, do you have an alternative meal for the one with prawns? I’m allergic to crustaceans.
Your help will be of really great impact to my life.
Melissa
Mira says
Hi Melissa, thanks for commenting! I’ve never had luck with birth control or any other meds. For me a natural approach to treating PCOS has put my PCOS in complete remission. I started this meal plan to introduce women with PCOS to a low carb lifestyle. Once you are used to the recipes, you can follow my next meal plan here: http://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/ which is a 21 day one that is even more low carb (a ketogenic meal plan).
For periods, I found that eating gluten-free, sugar-free and low carb were the biggest factors to getting my periods back. But more importantly, exercise. I simply ride my bicycle everywhere and this helps me stay in shape.
For the prawns, you can use any type of fish or meat you want. Cilantro lime chicken, or salmon is very good.
Melissa says
Thank you very much! Will start grocery shopping for the ingredients! 🙂🙂
Dhwani says
Hi i m from india and i m vegetarian i dont even eat egg could u plz help me with similar plan i m searching it from a long time but i just get a non vegetarian version which i cant follow
Anyways ur doing a great job
Mira says
Hi, thank you for your comment. Unfortunately I don’t have any vegetarian meal plans right now. Maybe in the future.
Dhwani says
Hi,Thank you so much hope u make a vegetarian diet soon because i cant start my diet with out it once again THANK YOU
Kayla Williams says
How do I get the meal plan??? I having been trying to find something like this for a while!
Mira says
Just click on the picture and the PDF will download.
Daniella G. says
HI! this sounds great, are these portions for one person?
Mira says
Yes, this is a one person meal plan.
Carizza Alcoran says
Hello Mira, thank you for sharing you’re meal plan for PCOS patient, its a great help for me since i really want to have a baby. Hope this will help me 😊
Mira says
You’re welcome! I hope it helps you! This is an intro to a low carb lifestyle, if you want to try even more lower carbs, check out the 21 day meal plan that I have here: http://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/
Jan Dorrell says
This is amazing – thank you so much for sharing this! So much work and detail – this will absolutely help many people. Thanks again!
Mira says
Thank you! Enjoy it!
laila says
Hi, I wonder if there are substitutes on many of these items that you are mentioning. Not all females have access to plenty of those things. I am not sure how to say what needs to be shared without sounding like something I am not, but please consider that there are those who do not have such items in their shopping areas or who do not have the finances for such hard to track down products.
It is my sincere expectancy to see a new line of meal ideas for pcos females that are lower than the minimum annual income and so on.
Hopefully America would realize to educate their own would benefit America more than relying on other countries to come in and do the work for us. That way, many of us Americans can have a suitable job position/career in order to purchase those wonderful items that are currently not easy to seek out.
Mira says
I’m not sure what products you’re referring to, but I don’t have a high paying job and manage to make ends meet every month. I buy everything in bulk and online. I make this lifestyle of mine work for me with the money I have on hand. I have my student and credit card loans to pay off but manage to save money to get the things I need to eat healthy. Try looking on amazon, iherb, vitacost or costco. If there’s a recipe you can’t make because you don’t have the product, feel free to make something else. This meal plan is just a guide to show you what you could do. If you think the spiralizer that I use is too expensive, then there are plenty of other options online that are cheaper! Personally I got this one on sale for 10$ so I don’t think it’s that expensive. If you can’t afford the food processor I use, then you can check out walmart and buy another brand name that’s cheaper. You don’t have to buy the brands I recommend, just do what you can afford.
Secondly, I am not American and have no idea what education or salary you get. I made this website so that everyone in the world can get access to recipes that I make, but it’s not defined to only one region. If there’s something you don’t like or can’t afford, just find a cheaper option, or change the recipe so that it can fit your own personal needs.
Chris says
Thank you so much for this i was looking for something like this. Im looking foward start this, i have a small problem I’m allergic to shrimp what can be a good alternative to it?
Sarah C. says
These look so great….sadly, I am unable to utilize this meal plan. I am allergic to fish, shellfish, and nuts. Which makes most diets hard for me to do. Have you made any other meal plans that don’t include these items?
Mira says
You can switch the fish for any type of meat, use pork rinds instead of almond flour. You can also use any of the recipes that I have on my blog, they’re all low carb.
Mallorie says
I’m so sad! For some reason it isn’t letting me download this!
Mira says
Hm, it’s working for me.
Try this link: http://www.mypcoskitchen.com/wp-content/uploads/2016/07/PCOS-7-Day-Meal-Plan-.pdf
Mel says
This is an amazing meal plan! The detail is fantastic and I am so thankful that someone has spelled out exactly what needs to be done, purchased, cooked, etc. Thank you. I was feeling awful and hopeless about PCOS.
Mira says
Thank you so much!!
I really hope it can help you! I put a lot of work into it and will upload more in the near future 🙂
Carly ryan says
I would love this meal plan!
Mira says
Hi Carly!
The download button is just above the picture, but in case you can’t find it, here it is: http://www.mypcoskitchen.com/wp-content/uploads/2016/07/PCOS-7-Day-Meal-Plan-.pdf
Helene Richard says
That will be so useful! Thank you Mira!
Priya says
Totally agree! I’m a big fan of this dish, especially the cauli rice! So simple to make and super yummy!
Mira says
Aww thank you!! I hope you like my other recipes too and let me know if you have any questions!