Plan Overview

This plan applies the PCOS plate method (½ vegetables, ¼ protein, ¼ low-GI carbs, plus fat) to every meal. It pairs protein with any carb to flatten the insulin curve — because insulin is what drives androgen production. Spearmint tea (2 cups, the trial dose) and cinnamon (½–1 tsp) appear daily, and every grain is whole and portioned.

Key principles:

Day 1 — Monday

Breakfast
Cinnamon Oatmeal with Greek Yogurt & Walnuts
Steel-cut oats with ½ tsp cinnamon, topped with Greek yogurt, walnuts, and raspberries. ~400 cal
Lunch
Grilled Chicken & Lentil Salad
Chicken and lentils over spinach with cucumbers, peppers, and olive oil-lemon dressing. ~510 cal
Dinner
Baked Salmon with Quinoa & Broccoli
Salmon with quinoa and roasted broccoli — omega-3 + sulforaphane combo. ~540 cal
Snack
Spearmint Tea & Almonds
1 cup spearmint tea (cup 1 of 2) with 10 almonds. ~90 cal

Day 2 — Tuesday

Breakfast
Veggie Omelet with Spinach & Feta
Eggs with spinach, tomatoes, and feta. Side of whole-grain toast. ~410 cal
Lunch
Chickpea & Kale Bowl with Tahini
Chickpeas, kale, roasted sweet potato, and tahini dressing. Protein-fiber-carb balance. ~520 cal
Dinner
Turkey & Vegetable Stir-Fry with Barley
Turkey with broccoli, snap peas, and peppers over barley. ~500 cal
Snack
Greek Yogurt with Cinnamon & Berries
Greek yogurt with ½ tsp cinnamon and blueberries. ~180 cal

Day 3 — Wednesday

Breakfast
Protein Smoothie (Soy Milk + Greek Yogurt + Flax)
Soy milk, Greek yogurt, 1 tbsp ground flax, berries, and spinach. ~380 cal
Lunch
Tuna & White Bean Salad
Tuna with white beans, greens, and olive oil dressing. Protein double. ~470 cal
Dinner
Tofu & Vegetable Curry (Mild) with Brown Rice
Firm tofu with cauliflower, spinach, and coconut-turmeric sauce over brown rice. ~530 cal
Snack
Spearmint Tea (cup 2) & Walnuts
Second daily spearmint tea with a small handful of walnuts. ~110 cal

Day 4 — Thursday

Breakfast
Overnight Oats with Chia, Cinnamon & Strawberries
Oats soaked in soy milk with chia, ½ tsp cinnamon, and strawberries. ~370 cal
Lunch
Grilled Shrimp & Quinoa Bowl
Shrimp with quinoa, roasted zucchini, and greens. ~480 cal
Dinner
Baked Sardines with Sweet Potato & Greens
Sardines with roasted sweet potato and sautéed kale — calcium + omega-3. ~520 cal
Snack
Apple with Almond Butter
Apple with 1 tbsp almond butter — fiber + fat blunts the sugar curve. ~170 cal

Day 5 — Friday

Breakfast
Avocado Toast with Eggs
Whole-grain toast with avocado and two eggs. Protein + fat + slow carb. ~420 cal
Lunch
Lentil Soup with Side Salad
Hearty red lentil soup with greens and olive oil dressing. ~460 cal
Dinner
Chicken, Barley & Roasted Vegetable Bowl
Chicken with barley, Brussels sprouts, and tahini drizzle. ~510 cal
Snack
Spearmint Tea & Dark Chocolate (2 squares)
Spearmint tea with 10g of 70%+ dark chocolate. ~80 cal

Day 6 — Saturday

Breakfast
Cinnamon-Banana Protein Pancakes
Oat-and-egg pancakes with banana and cinnamon, topped with Greek yogurt. ~410 cal
Lunch
Salmon & Spinach Salad with Walnuts
Grilled salmon over spinach with walnuts, strawberries, and vinaigrette. ~500 cal
Dinner
Turkey & Bean Chili (Mild)
Turkey with white beans, tomatoes, and cumin — no chili heat. Side of greens. ~500 cal
Snack
Vegetable Sticks with Hummus
Peppers, cucumber, and carrots with hummus. ~150 cal

Day 7 — Sunday

Breakfast
Greek Yogurt Bowl with Flax, Pumpkin Seeds & Cinnamon
Greek yogurt with 1 tbsp ground flax, pumpkin seeds, ½ tsp cinnamon, and blueberries. ~380 cal
Lunch
Quinoa Power Bowl with Chickpeas & Greens
Quinoa with chickpeas, kale, roasted vegetables, and tahini. ~520 cal
Dinner
Herb-Crusted Cod with Barley & Broccoli
Cod with barley and steamed broccoli finished with lemon and olive oil. ~480 cal
Snack
Spearmint Tea & a Handful of Berries
Spearmint tea with raspberries or blueberries. ~60 cal

Master Grocery List

Proteins

Salmon (2 fillets) · Sardines (1 tin) · Cod (1 fillet) · Chicken breast (1 lb) · Ground turkey (1 lb) · Shrimp (1 lb) · Tuna (1 can) · Firm tofu (1 block) · Eggs (1 dozen) · Plain Greek yogurt (2 tubs) · Soy milk (1 carton)

Low-GI Carbs

Steel-cut oats · Quinoa (1 bag) · Barley · Brown rice · Whole-grain bread · Whole-wheat pasta · Sweet potatoes (3)

Vegetables

Spinach (2 bags) · Kale (2 bunches) · Broccoli (2 heads) · Cauliflower (1 head) · Bell peppers (4) · Zucchini (2) · Snap peas (1 bag) · Brussels sprouts (1 lb) · Cucumbers (2) · Carrots (1 bag) · Cherry tomatoes (1 pint) · Mushrooms (1 carton) · Red onions (2) · Garlic · Ginger

Fruits & Trial Foods

Blueberries (1 container) · Raspberries (1 container) · Strawberries (1 container) · Apples (3) · Bananas (4) · Dried spearmint tea (1 box — essential) · Cinnamon (essential) · Dark chocolate 70%+

Legumes, Nuts & Pantry

Lentils (1 bag) · Chickpeas (1 can) · White beans (1 can) · Hummus · Walnuts · Almonds · Almond butter · Pumpkin seeds · Ground flaxseed · Chia seeds · Tahini · Extra virgin olive oil · Lemons (2) · Cumin · Smoked paprika · Turmeric · Low-sodium broth

The PCOS Swap List

Instead of…Reach for…Why
White rice (large portion)Barley or quinoa (fist-sized)Lower glycemic load, more fiber
Flavored/sweetened yogurtPlain Greek yogurt + berries + cinnamon5x the protein, no added sugar
Juice or sodaSpearmint tea or sparkling waterZero glucose spike + the trial-backed tea
Pastry or muffin breakfastEggs or protein oatsProtein first thing flattens the all-day curve
CandyDark chocolate squares + walnutsLess sugar, actual androgen data

Hormone-Balance Eating Tips