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www.mypcoskitchen.comPCOS7-DayMealPlan11MY PCOS KITCHEN

PCOS 7 Day Meal PlanAll recipes are 1800 calories and 55g net carbs per day.I have included the nutritional info for each day and for each meal on their own separate pages.You can freely choose your own snack from the approved snacks list on page 3 if you’re hungry. You can then writewhich snack you chose, and take note of the added nutritional value. All of the snacks are low-carb and healthy foryou. If you are not hungry, try not to eat a snack.The number one rule for this diet: Eat when hungry. Do not eat if you’re not hungry and do not starve yourselves.By following this meal plan, you are guaranteed to feel full at every meal. If you do feel hungry, then feel free to eata snack! Feel free to omit certain ingredients or swap for other ingredients, but just make sure you stay within yourmacros! Do NOT eat: gluten, rice, refined sugars, starches and white potatoes.To calculate net carbs: TOTAL carbs MINUS fiber NET CARBSTry to stay within 55g net carbs per day and less than 1800 calories per day if possible to guarantee daySaturday2BreakfastLunchDinnerBreakfast 11/2 Cilantro LimeCaesar Salad(eggs, bacon, mush- Shrimp Skewers & room, avocado,Cauli Rice1 Stuffed Chickenbroccoli)BreastBreakfast 2(eggs, spinach,mushroom, asparagus, tomato, sausages, avocado)Breakfast 3(eggs, broccoli,mushroom, tomato,avocado, orange)SnackCaesar SaladGrilled Salmon &Grilled Veggies 1 Stuffed ChickenBreastSalmon Fillet1/2 Cilantro Lime Shrimp SkewersSwiss Chard Cae& Cauli Ricesar SaladBreakfast 4Grilled ChickenThigh(eggs, tomato, avocado, zucchini,asparagus, mushCaesae Saladrooms, sausages)Breakfast 51/2 Meatballs &Zoodles(egg, asparagus,broccoli, tomato,avocado, red pepper,zucchini, sausages)Breakfast 6Caesar Salad(egg, zucchini, mushroom, brocSalmon Fillet &coli, bacon, redMushroomspepper, )Breakfast 71/2 Meatballs &(eggs, bacon, mush- Spaghetti Squashrooms, broccoli,zucchini, red pepper)1/2 Meatballs &ZoodlesSalmon Fillet Swiss Chard Caesar Salad1/2 Meatballs &Spaghetti SquashGrilled ChickenThigh Swiss Chard Caesar Salad1/2 orangeNutritional Info1475 calories90.48g fat49.07g carbs17.8g fiber120.41g protein1276 calories93.23g fat21.21g carbs8.98g fiber92.55g protein1228 calories73.82g fat67.22g carbs21.2g fiber81.23g protein1592 calories110.74g fat54.13g carbs20.2g fiber102.87g protein1386 calories95.8g fat51.62g carbs16.5g fiber88.39g protein1494 calories96.65g fat70.92g carbs16.1g fiber96.11g protein1771 calories121.47g fat70.76g carbs19g fiber106.67g protein

Low-carb Snack List3Raspberries1/4 cup: 16 calories, 0.20g fat, 3.67g carbs, 2g fiber, 0.37g protein1/2 cup: 32 calories, 0.40g fat, 7.34g carbs, 4g fiber, 0.75g protein1 cup: 64 calories, 0.80g fat, 14.69g carbs, 8g fiber, 1.48g proteinBlueberries1/4 cup: 21 calories, 0.12g fat, 5.25g carbs, 0.9g fiber, 0.27g protein1/2 cup: 41 calories, 0.24g fat, 10.51g carbs, 1.7g fiber, 0.54g protein1 cup: 83 calories, 0.48g fat, 21.01g carbs, 3.5g fiber, 1.07g proteinStrawberries1/4 cup: 12 calories, 0.11g fat, 2.92g carbs, 0.8g fiber, 0.25g protein1/2 cup: 24 calories, 0.23g fat, 5.84g carbs, 1.5g fiber, 0.51g protein1 cup: 49 calories, 0.46g fat, 11.67g carbs, 3g fiber, 1.07g proteinBlackberries1/4 cup: 15 calories, 0.18g fat, 3.46g carbs, 1.9g fiber, 0.5g protein1/2 cup: 31 calories, 0.35g fat, 6.92g carbs, 3.8g fiber, 1g protein1 cup: 62 calories, 0.71g fat, 13.84g carbs, 7.6g fiber, 2g proteinNuts (Raw/Unsalted)Almonds1/4 cup: 160 calories, 14g fat, 6g carbs, 4g fiber, 6g proteinCashews1/4 cup: 160 calories, 12g fat, 8g carbs, 1g fiber, 5g proteinPecans1/4 cup: 210 calories, 21g fat, 4g carbs, 2g fiber, 3g proteinWalnuts1/4 cup: 190 calories, 18g fat, 4g carbs, 2g fiber, 4g proteinBoiled Egg1 egg: 78 calories, 5.3g fat, 0.56g carbs, 0g fiber, 6.29g proteinAvocado1/2 fruit: 161 calories, 14.73g fat, 8.57g carbs, 6.7g fiber, 2.01g proteinKalamata Olives10 olives: 90 calories, 9g fat, 2g carbs, 2g fiber, 2g proteinAlmond Nut Butter2 tbsp: 190 calories, 18g fat, 6g carbs, 3g fiber, 7g proteinDark Chocolate 70%25g: 134 calories, 8.64g fat, 11.52g carbs,1.9g fiber, 1.92g protein50g: 270 calories, 17.32g fat, 23.1g carbs, 3.8g fiber, 3.85g proteinVegetable SlicesPeeled Cucumber1 cup: 16 calories, 0.21g fat, 2.87g carbs, 2.8g fiber, 0.78g proteinCelery Sticks2 sticks: 15 calories, 0g fat, 4g carbs, 2g fiber, 1g proteinThe following snack ideas depend on the brand or preparation method.Deviled EggCan of tunaCheese (if you eat dairy) Slices or cubes. Watch the carbs as some are higher than others.Cold meat – Leftover from a roast or deli meat like ham, salami, chicken, beef, etc.

Sunday Day 1: BreakfastSimple Keto Breakfast434kCal1.2.3.4.5.6.49.3g Carbs (4.5g Fiber)34.45g FatSlice the mushroom, peel the avocado and slice 1/4 of it. Keep theremaining 3/4 for the other recipes this week. You can brush itwith some lemon juice so that it doesn’t lose its colour.Add some water to a small pot and put to boil. Add the broccoli tothe boiling water and cook for 2-3 minutes or until soft.Put the bacon slices into a frying pan and cook on both sides untilnice and crispy. Do not discard of the bacon grease.Fry the mushrooms in the bacon grease until nice and tender.Crack the eggs inside the pan with the leftover bacon fat andscramble until cooked.Add you eggs, avocado, broccoli, bacon and mushroom to a plate.Sprinkle with salt and pepper.21.47g ProtIngredients: (1 portion)2 eggs60g bacon slices (nitrate free)1 mushroom (brown, white, maitake)1/4 avocado1-2 broccoli/broccoliniPinch salt & pepperSimple Keto st/

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Sunday Day 1: LunchCilantro Lime Shrimp Skewers & Cauli Rice244kCal32.22g Carbs (11.2g Fiber)8.22g FatCilantro Lime Cauliflower Rice1. Add the cauliflower florets in a food processor and pulse until thecauliflower resembles grains of rice.2. Mince garlic cloves and dice the onions. Chop the green onions andcilantro.3. Heat the olive oil in a wok and sautee the onions and garlic until soft.Add the cauliflower rice and sautee for 3 minutes. Add the choppedgreen onions, salt, pepper and lime juice. Sautee until the rice is soft onthe inside, but crunchy on the out (about 3-4 more minutes).4. Grate the lime peel over the rice and add the chopped cilantro. Mixeverything together and turn off heat.Cilantro Lime Shrimp Skewers1. Peel and devine the shrimps.2. Mince the garlic and cilantro.3. Add the shrimps, garlic, salt, pepper, garlic powder, cilantro and juiceof a lime to a bowl. Mix and let marinade for 20 minutes.4. Thread shrimp on wooden skewers, running skewer through the bodyonce near the tail and once near the head end of each shrimp so itlooks like the letter C.5. Brush the ghee over a grill. Lay shrimp skewers on a grill and cook5-6 minutes while turning them around once in a while. Reserve theleftover liquid & spices for later.6. When shrimps are done cooking, transfer the skewers to a plate spoonthe remaining liquid over.Garlic Green Beans1. Cut the stems off the beans. Mince the garlic.2. Put some water to boil in a small pot. Add the green beans and cookfor 4-5 minutes.3. In a non-stick frying pan, heat the ghee and cook the garlic. Add thegreen beans, sprinkle the salt and pepper and cook until you can smellthe aroma of the garlic.16.8g ProtIngredients: (2 portions)Keep oneportion for TuesdayCilantro Lime Cauliflower Rice1 cauliflower4 garlic cloves1 onion2 green onions stalk2 cilantro stalks2 tbsp olive oil/ghee/coconut oil1/2 juice of a lime1/2 zest of a lime1/2 tsp salt1/2 tsp black pepperCilantro Lime Shrimp Skewers16 shrimps2 garlic cloves1/2 tsp salt1/2 tsp black pepper1/2 tsp garlic powder1 cilantro stalk1 tbsp ghee1/2 juice of a limeGarlic Green Beans140g green beans1 garlic clove1 tbsp gheepnch salt and pepperAssembling1. Serve 1/2 the cauli rice, shrimps skewers and green beans on a plate.6Cilantro Lime Shrimp Skewers & Cauli imp-skewers-cauli-rice/

Sunday Day 1: DinnerStuffed Chicken Breast & Caesar Salad797kCal1.2.3.4.5.6.7.8.9.77.55g Carbs (2.1g Fiber)47.81g Fat82.14g ProtPreheat the oven to 200C/400F.Ingredients (2 portions) Keep 1Butterfly the chicken breasts. Sprinkle each breast with the salt andbreast for Monday’s lunch.pepper.2 skinless boneless chicken breastCut the stems off the shiitake mushrooms and slice the caps. Cut2 shiitake mushrooms (30g)the gouda into 2 sticks (40g each).100g prosciutto slicesStuff each breast with 1/2 of each ingredient: shiitake mushroomslices, fresh spinach, and 40g gouda cheese.80g gouda cheeseWrap each breast with the prosciutto slices. If you have trouble1-2 cups fresh spinach (100g)closing the breast properly, use some toothpicks to secure the filling1/2 tsp saltin.1/2 tsp black pepperAdd the ghee to a cast iron skillet (I used an 11” one) and heat on2 tbsp ghee/olive oil/coconut oilmedium heat. Add each breast to the skillet. Cook 5-7 minutes oneach side until golden brown.Transfer the skillet into the oven and bake for 10-12 minutes or un3 medium lettuce leavestil a thermometer inserted into the middle of the breasts registers1/2 tomatoabove 65C/150F.1/2 small cucumberTake the breasts out of the oven and let them rest for 10 minutes1 tbsp Caesar Dressing (page #) makebefore serving.Slice the tomato in half and dice one half. Slice the small cucumberthis todayin half and dice one half. Rip the lettuce leaves, and toss in a bowlwith the cucumber and tomato. Add the Caesar dressing and tosswell.Prosciutto-Wrapped Chicken Breast with Spinach, Shiitake & en-spinach-shiitake-gouda/

Sunday Day 1: Make AheadHomemade Paleo Caesar Dressing95kCal1.2.80.5g Carbs (0g Fiber)9.89g FatIn a food processor add all of the ingredients except the avocadooil. Pulse for 1 minute until all nicely blended together. Add theolive oil in a slow stream while pulsing. Food processors usuallyhave a small hole on the cover to add liquid. Pulse until all of theoil is added. This will thicken the salad dressing.*If you eat cheese, you can add 1/2 cup of the parmigiano reggianoto the food processor and mix 30 seconds more.0.45g ProtServing: Per 1 tbspIngredients (makes 3/4 cup) Makeahead for the week.1 organic egg yolk2 tsp dijon mustard2 garlic cloves1 tbsp anchovy paste2 tsp black pepper1 tbsp oregano1/2 cup olive oil (125ml)2 tbsp lemon juice from 1 lemon*If you eat cheese, you can add 1/2 cupof shredded parmigiano reggianoPaleo Caesar avocado-caesar-salad/

Monday Day 2: BreakfastSimple Keto Breakfast 2495kCal1.2.3.4.5.98.52g Carbs (4.9g Fiber)4.9g FatRemove the stems from the asparagus, slice the mushroom, thetomato, peel the avocado and slice 1/4 of it. Keep the remaining 3/4for the other recipes this week. You can brush it with some lemonjuice so that it doesn’t lose its colour.Add some water to a small pot and put to boil. Add the asparagusto the boiling water and cook for 2-3 minutes.Put the sausages into a non-stick frying pan and cook on both sidesuntil golden brown. Add the ghee to the frying pan and fry themushroom and spinach until soft and wilted.Crack the eggs inside the pan and scramble until cooked.Add you eggs, avocado, asparagus, sausages, tomato, spinach andmushroom to a plate. Sprinkle with salt and pepper.23.2g ProtIngredients: (1 portion)2 eggs1 tbsp ghee/butter60g breakfast sausages (organic, wheatfree, sugar-free)1/4 tomato1/4 avocado2-3 asparagus1 large crimini mushroom1 cup fresh spinachPinch of salt & pepper

Monday Day 2: LunchStuffed Chicken Breast & Caesar Salad797kCal1.2.3.107.55g Carbs (2.1g Fiber)47.81g FatSlice the tomato in half and dice one half. Slice the small cucumberin half and dice one half.Rip the lettuce leaves, and toss in a bowl with the cucumber andtomato. Add the Caesar dressing and toss well.Slice the stuffed chicken breast and serve over Caesar salad.82.14g ProtIngredients: (1 portion)3 lettuce leaves1/2 tomato1/2 cucumber1 tbsp Caesar dressing (page 8)1 Stuffed Chicken Breast (page 7)Prosciutto-Wrapped Chicken Breast with Spinach, Shiitake & en-spinach-shiitake-gouda/