PCOs 7-Day Meal Plan
PCOs 7-Day Meal Plan
Packed with fiber, low glycemic ingredients and hormone-balancing nutrients.
Our 7-Day PCOS Diet is designed to address common concerns of women struggling with Polycystic Ovarian Syndrome including excess body weight, insulin resistance, acne, and high blood pressure.
To combat insulin-resistance, all ingredients have a low glycemic load. Carbs are always paired with fat and protein, and meals are scheduled every 2-3 hours to ensure level blood sugar. We have included ingredients that are loaded with powerful hormone-balancing nutrients like indole-3-carbinol and calcium-d-glucarate.
You will find an abundance of cruciferous vegetables and lean proteins, along with anti-inflammatory chia seeds and turmeric. This plan is also grain-free so that carbohydrates are derived from only the most nutrient-dense sources. This meal plan is for 1 person.
The following is a list of the recipes included in this plan.
Breakfast Cauliflower Casserole
Carrot Cake Chia Pudding
Avocado Sweet Potato Toast with Poached Egg
Apple with Almond Butter
Hummus Dippers
Cream of Celery & Asparagus Soup
Smoked Salmon Wrapped Avocado
Salt n' Vinegar Hard Boiled Eggs
Shrimp Asparagus Pesto Pasta
Cajun Chicken, Sweet Potatoes & Kale
One Pan Chicken, Golden Cauliflower & Carrot Fries
15 Minute Shrimp & Cabbage Stir Fry
Sausage, Broccoli & Cabbage Stir Fry
Cheesy Cauliflower & Broccoli Casserole
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#DairyFree #GlutenFree #GrainFree #LowGlycemic #SoyFree #SugarFree
This program was created with the following key considerations:
Low Glycemic Index Foods
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This gluten-free, dairy-free meal plan uses low glycemic foods to optimize blood sugars, hormone levels, and weight management. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.
High Fiber
Getting enough dietary fiber may reduce insulin resistance and hyperandrogenemia in women with PCOS. Following a high-fiber, sugar-free, grain-free plan can also help to improve hormone abnormalities associated with PCOS. This plan provides up to 35 grams of fiber daily from vegetables, quinoa, hummus, nuts, and seeds.
Healthy Fats & Protein
Omega-3 fatty acids provide beneficial effects on PCOS, including hormonal balance, anti-obesity, and anti-inflammatory effects. In combination with a low glycemic diet, getting enough daily protein may help provide endocrine and metabolic benefits. This program incorporates omega-3 fats from salmon, walnuts, and chia seeds and up to 25% of daily calories from protein.
Anti-Inflammatory Foods
This meal plan contains polyphenols and antioxidants to lower chronic inflammation in PCOS. It includes polyphenols found in cloves, apples, walnuts, spinach, and kale. The polyphenol curcumin in turmeric is incorporated as it is a powerful anti-inflammatory agent. Essential fat-soluble antioxidants like vitamin A and vitamin E reduce oxidative stress. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of olive oil, nuts, and seeds.
Liver Support
The liver is a key organ for regulating hormone balance, chemical levels in the blood, glucose and protein balance, making immune factors, and breaking down and excreting harmful substances. Indoles, including indole-3-Carbinol, is essential to liver support and can be found in cruciferous vegetables like broccoli, cabbage, cauliflower, and kale.
