6 Steps to PCOS Meal Planning - PCOS Diva
6 Steps to PCOS Meal Planning

The first step to a healthy eating plan is menu planning. It may sound like a daunting process, but planning a weekly menu and shopping list usually takes me only about 20-30 minutes or so. This is time well spent to make it easier to stay true to your healthy PCOS eating plan.

  1. Look at your calendar for the week. Usually on the weekends, I sit down with a cup of tea and my refrigerator notepad which lists the days of the week in columns on 81/2 x 11 paper. I use the notepad to write down the activities for the week and then I can begin planning menus. When I am finished I post the menu plan on the frig so my family knows what’s for dinner. I plan my meals around the amount of time I have to prepare them during the day and whether we have a lot of time to sit and eat around the table. For example, if my son has a 5:30 soccer game Wednesday evening, then I know that I should probably plan a simple dinner that can even be taken to the soccer field like Pineapple Chicken Salad Pitas. On Thursday, I know that I am out all day volunteering at school, so I am going to put dinner in the crock-pot before I leave – Beef Daube Provencallshould work. You get the drift. I typically don’t plan breakfast and lunch. In later blogs, I will share my rotation of typical breakfast and lunch items that I eat. It takes the guesswork out because I always have these items on hand. So when I am meal planning, I typically just focus on dinner.
  2. Check out items you have on hand. Before I start planning the meals for the week, I take inventory of what I have on hand in the pantry and the frig/freezer. If I have some frozen wild salmon that needs to be used, I will plan a meal like Spiced- Rubbed Roasted Salmon with Lemon-Garlic Spinach recipe one day during the week.
  3. See what is on sale in the grocery store flyers. Also take a look at the grocery store flyers to see what items are on sale for the week. If pork tenderloin is on sale, plan to use it in one of your nightly meals. Pork Tenderloin with Onions and Cranberries is a entrée recipe.
  4. Make a shopping list. I have a generic list that I generated on the computer with items I usually need every week. When you have all your menus planned for the week you can then add items to your generic list so you can make this week’s recipes.
  5. Shop strategically. Shop on a day that works best for you. I typically shop on Monday and then pick up fresh produce and any items I might need for the weekend again on Friday. Be flexible with your list too: If you were planning on having summer squash on Monday but the asparagus looks beautiful then go with it.
  6. Rate your menus. In my house we have a 4 star rating system. After each meal my husband and kids rate the meal. I will keep the 4 and 3 star meals on file to use in future menu plans. Building a collection of 4-star meals will make menu planning easier. Next time I’ll share with you where I find the recipes for my weekly menu plans.


  • T Meyers

    I am hoping that this sight will be of great help to my daughter, just diagnosed with PCOS and Borderline Diabetes. I am glad that it came up in one of my searches.

    • Amy Medling

      Your daughter should definitely try taking Apple Cider Vinegar. Read my post about how it can help control blood sugar. http://wp.me/pBZ9C-1T

  • kathy

    thank you for this site

  • Mansa


  • Pingback: 6 WAYS TO BOOST WEIGHT LOSS | PCOS Diva()

  • Laurie

    Thanks for this! I look forward to the blog about your automated breakfasts and lunches. Since discovering your blog about 6 weeks ago, I have regularly used both your steel cut oats recipe and your whey protein smoothie recipe. I have started taking acv before breakfast and dinner, and I have switched to organic, fresh, healthy ingredients. I have not lost any wieght yet, but I feel great. I hope you know how valuable your blog is to me, and surely others like me, who are strugling with a PCOS diagnosis. God bless you for this!

    • Amy

      Thanks Laurie-
      Make sure you check out my dinner menu plans as well. I would look at inches and not weight. Good luck and if you every feel like you need one-on-one support, I would be happy to tell you about my health coaching program.