Meal prep sounds great in theory, but let’s be real—when you’re already juggling work, family, and PCOS symptoms like fatigue, who has time to spend hours in the kitchen? If the idea of meal prep feels overwhelming, you’re not alone.
But here’s the good news: meal prep doesn’t have to be complicated or time-consuming.
I’m a Registered Dietitian who has PCOS and also loves food. I’m here to change your thoughts around meal planning or prep.
Meal prep for PCOS isn’t an all or nothing thing. You don’t have to make ALL your meals and snacks for the week.
The trick is to start small, keep it simple, and use a system that actually works for your lifestyle.
In this post, I’ll break meal prep down into easy steps, share time-saving hacks, and show you how the PCOS Meal Prep Membership can help make the whole process stress-free for you.
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Why Does Meal Prep Feel Overwhelming? (And How to Fix It!)
For many women with PCOS, meal prep feels like a massive task because:
❌ Too Many Decisions – What to eat? What to buy? Where to start? Decision fatigue is real!
✔️ Solution: Don’t worry about changing everything at once. Pick one meal or a snack to start with. Focus on balancing meals with a source of protein, healthy fats and fiber.
If you are confused about what to eat for PCOS, check out my free PCOS nutrition course-Balanced Your Plate for Happy Hormones.
Or my blog post on PCOS Food List to help figure out what to eat for PCOS.
My PCOS Meal Prep membership gives you simple recipes, easy to follow meal plans with grocery lists, ingredient substitutions AND weekly live meal prep support for accountability (body doubling for ADHD and executive dysfunction), so you don’t have to think about it.
❌ Not Enough Time – Between work, family, and life, meal prepping feels impossible.
✔️ Solution: Start small. Prepping just one meal type (like breakfasts) saves time and still makes a big impact.
Something simple like breakfast or prepping a veggie salad for the week, could be all that you need to significantly improve symptoms. As you feel more comfortable or get quicker in the kitchen you may be able to add more.
❌ Fear of Failing – Worrying that you’ll mess up or waste food stops you from even trying.
✔️ Solution: Small wins build confidence. Even prepping one or two ingredients ahead of time makes a difference.
The key is to ditch the all-or-nothing mindset. You don’t need to meal prep every single thing—just a little bit can make your week so much easier.
❌ Having a Hard Time Getting Started – Do you struggling with starting or completing tasks? Do you have ADHD or executive dysfunctioning?
✔️ Solution: Body Doubling for Meal Prep! When you do a task alongside someone else, you’re more likely to stay engaged and follow through.
Find support with a friend, partner or supportive community that helps you take action and stay focused in the kitchen.
The PCOS Meal Prep Membership provides weekly live meal prep sessions, exactly for this.
The Simple PCOS Meal Prep Formula
Forget spending hours in the kitchen. Here’s an easy 4-step formula to make meal prep simple and stress-free:
Step 1: Start Small
- Instead of prepping all your meals, start with just one (like breakfast for the week).
- Examples: Overnight oats, egg muffins, or Greek yogurt parfaits.
Step 2: Use a Plan
- Having a guide makes meal prep a no-brainer. Take time to actually plan out meals and snacks for the week and when you are even going to order takeout.
- Stick to 1-3 meals/snacks or meal components.
I usually stick with meal prepping my breakfast, lunch and snack most weeks.
The PCOS Meal Prep Membership includes done-for-you meal plans, grocery lists, and simple recipes to follow.
Step 3: Batch Cook the Basics
- Cook once, eat multiple times! Prepare staples like:
- Proteins (chicken, salmon, tofu)
- Fiber-Rich Carbs (quinoa, lentils, roasted sweet potatoes)
- Veggies (pre-washed salad greens, roasted broccoli)
- Bean and Roasted Veggie Salads
- Soups
- Large batches of chia pudding or overnight oats
- A large jar of dressing or vinaigrette to add to greens, simply cooked veggies or used as a dip
Step 4: Keep It Flexible
- You don’t need to prep full meals—just having ready-to-go ingredients helps!
- Utilize convenience items like rotisserie chicken, canned beans or pre-made foods.
- Make a big batch of grilled chicken and use it in salads, wraps, or grain bowls throughout the week.
- Incorporate fun foods or takeout on your meal plan when you need a breakfast from cooking and add in nutrient dense foods to your meal prep list
Time-Saving Hacks That Make Meal Prep Effortless
🔹 Use frozen veggies – They’re just as nutritious and save time on washing and chopping. You can even roast them!
🔹 Use Easy Proteins– Pick up a few convenience proteins each week like rotisserie chicken or frozen salmon burgers.
🔹 Stick to 3-ingredient meals – Protein + fiber + healthy fat = easy, balanced PCOS meals.
🔹 Make double portions – Cook once, eat twice. Batch cooking whole grains makes it a lot easier to eat consistently. Freeze leftovers for quick meals later.
🔹 Habit Stack– Prep veggies or mix sauces while catching up on your favorite show or podcast.
🔹Get Support– Join the supportive community inside the PCOS Meal Prep membership so you have weekly, live support in the kitchen with meal prep.
The goal isn’t perfection—it’s about making your week just a little bit easier.
Check out these success stories with PCOS Meal Prep.
Ready to Make Meal Prep Easy? Here’s Your Next Step
Join the PCOS Meal Prep Membership: Get done-for-you meal plans, grocery lists, and time-saving hacks designed specifically for PCOS.
👉 Join Now & Simplify Your PCOS Nutrition
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Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
