If you haven’t read the previous posts in this series, check them out here:
- Post 1: Why Traditional Meal Planning Fails for PCOS (And What to Do Instead)
- Post 2: The Not Another Diet PCOS Framework: What It Is + How It Works
- Post 3: How to Actually Start Meal Planning for PCOS Without Losing Your Mind
Also check out the pillar post in this series, The Ultimate Guide for PCOS Meal Planning here.
**Make sure you download your Starter Pack of resources here!**
You Don’t Need to Meal Plan Alone—Here’s How to Make It Easier
By now, you’ve got the basics of the Not Another Diet PCOS Framework. You know how to choose foods that balance blood sugar, reduce cravings, and support your energy.
Now let’s make it all easier with tools that reduce decision fatigue, cut prep time, and help you stay consistent—even when life is busy (or you’re tired AF).
1. Food Preference Worksheet
Know what you actually like to eat? That’s step one.
Use this cheat sheet to:
- Brain-dump your favorite foods by category
- Identify foods that support your PCOS symptoms
- Avoid the “I have food but nothing to eat” dilemma
👉 Included in the PCOS Meal Planning Starter Pack– Make sure to download above or below!
2. PCOS Pantry + Freezer Essentials List
Keep these staples on hand so you’re never without options for a fast, hormone-friendly meal.
Pantry Faves:
- Olive oil
- Lentils + canned beans
- Quinoa or brown rice
- Jarred tomato sauce
- Nut butters
Freezer Faves:
- Frozen veggies
- Cooked grains
- Shrimp or chicken thighs
- Frozen berries
Bonus tip: Keep one “emergency meal” on hand (like frozen salmon + steam-able veggies + microwave rice).
3. Weekly Food Framework Template
This one-page planner helps you:
- Organize your ingredient list
- Visualize your weekly meals
- Avoid decision fatigue during the week
No rigid meal planning—just a flexible blueprint you can actually stick to.
👉 Included in the Starter Pack– So make sure you download.
4. Digital Tools (Optional but Awesome)
Prefer to plan digitally? Use free or low-cost tools to simplify your workflow.
Try:
- PCOS Meal Prep Membership -Digital Meal Planner and Recipe Bank
- Notion or Trello (track meals + ingredients)
- Pinterest Board (for go-to recipes)- Follow me on Pinterest for more recipes!
Use what works—and ditch what doesn’t.
5. Go-To Recipe Inspiration
Start with meals that check 3+ categories of the framework.
Ideas:
- Bowl Night: Quinoa + beans + spinach + avocado + salsa
- Frittata: Eggs + zucchini + sweet potato + goat cheese
- PCOS Snack Plate: Apple + almonds + boiled egg
Batch a few components, then mix and match all week.
Pro Tip: Use What You Already Have
Don’t overthink it. You don’t need brand-new recipes—just ingredients you love in combinations that feel good.
- A baked potato + Greek yogurt + roasted veggies = perfect.
- Leftover stir-fry + brown rice + tahini drizzle = win.
- Avocado toast + boiled eggs + berries = breakfast goals.
Also, take a look at what you have on hand and use that as a starting point.
Final Thoughts: Make It Your Own
You don’t need to meal prep perfectly to support your PCOS—you just need a plan that supports you.
Start small. Keep it simple. Adjust often.
Get the Free Starter Pack
Your cheat sheet, worksheets, and templates—so you can put this into action without starting from scratch. Plus some BONUSES as well!
Want More Help?
Book a 1:1 nutrition counseling session with your insurance and let’s build a PCOS meal rhythm that actually fits your life.
OR
Check out the meal planning, weekly cooking support and PCOS courses inside the PCOS Meal Prep Membership to help you stop stressing about what to eat for PCOS.
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.
