Weekly PCOS Meal Plan
Most weekends nowadays are my time to meal plan, grocery shop, and bulk cook to prepare for the week. With three kids, it's a huge help to have meals prepared ahead of time to just grab and eat! Below is food I prepped for this particular week to ensure we have real food on hand each day.
12 Boiled Eggs: I boiled a dozen eggs for the week to grab for breakfast or a snack ( I have 2-3 eggs for breakfast every morning with an avocado and my son has 2 eggs a day)
4 Baked Sweet Potatoes: My kids and I eat these like crazy topped with either 1 Tbsp. grass fed butter, almond butter, or coconut oil. I also made some sweet potato fries in the oven with coconut oil and seasoned with onion powder and pepper.
4 Servings of Gluten Free Oatmeal: I don't think oatmeal is the greatest health food like it's always idolized to be since it's high in carbohydrates and a lot of people can't tolerate the grains. I'm one of those people that cannot tolerate oats, but my two boys love oatmeal so I like to cook them "overnight oats" by soaking a cup of Bob Mills gluten free oats in 1 cup of almond milk in the fridge overnight. Then we just cook on stove top in the morning and I add a generous spoonful of coconut oil for healthy fats and some mixed berries.
12 Pumpkin Muffins & 12 Lemon Poppyseed Muffins: I love baking muffins in bulk to eat on throughout the week and just freeze the extras. These pumpkin muffins and lemon poppyseed muffins are our absolute favorites. These muffins are great for breakfast topped with grass fed butter or almond butter or for an afternoon snack! One note: currently I bake them in a silicone muffin pan (don't use nonstick!), but there is some mixed research on the safety of silicone bakeware, so I'm considering switching to cast iron in the future.
8 Servings of Smoothies: We have these for breakfast and snacks. For myself, my go to recipe is a Chocolate Green Smoothie with cacao powder and collagen for added protein. I always top mine with something crunchy: granola, mixed nuts and seeds, or buckwheat, chia and flax seed.
Applegate Chicken Sausage: This week I purchased Applegate sausage to eat for lunches.
Carrots: I baked a big bag of carrots in butter, seasonings, and balsamic vinaigrette to have with sausage.
Chicken Nuggets: My boys aren't fans of chicken unless it's these chicken strips! They are delicious and a real treat. Kinda like Chick-fil-A but without all the chemicals and junk!
Pulled Pork: I kinda cut corners on this dinner by purchasing pulled BBQ pork from the Whole Foods hot bar (it has really simple ingredients.) We served it with tortillas, guacamole, salsa, and fresh veggies.
Meatloaf: The latter part of the week, we will be eating meatloaf. I always buy grass fed when the budget allows. Skip the prepackaged flavoring mixes sold at stores and come up with your own seasoning mix by using dried herbs and spices. Most traditional meatloaf recipes have flour, but a gluten free alternative is to use coconut flour or raw gluten free oats.
Cookie Dough Snack Balls: These snack balls are amazingly simple and delicious and a great afternoon snack or post workout snack.
Larabars & RXBARS: I still haven't gotten around to making these myself, so I purchased several flavors as on the go snacks.
Fresh Fruit: I cut up kiwis, plums, and grapes for a quick treat.
These meals should get us through the weekend. Preparing ahead of time makes such a difference and empowers and encourages me to eat healthy throughout the day. So whether you work full time or stay at home, meal preparation will help you in your PCOS fight!
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