This is a healthy 2-week meal plan not only for women with PCOS but also for women who want to eat healthy meals.
Remember to dish in moderation and also drink lots of water.
This is merely a guide and not meant to be rigid. You can switch it up to suit your preferences, pocket as well as accessible ingredients around you. In the preparation, it’s preferable to bake, air fry, pan grill or oven grill your protein to reduce the need for oil. You can also use olive oil in cooking some of these meals.
If you are looking to lose some weight, you can combine this with Intermittent Fasting and Cardio exercises.
Week 1
Day 1
Breakfast; Oats + banana slices/any fruits of your choosing + Peanut Butter
Snack; Protein bar/Peanuts
Lunch; Stir Fry chicken filet + vegetables(Carrots, Bell peppers, Onions)
Dinner; Efo riro(Vegetable soup + assorted meat) + fist-sized Swallow of your choosing
Day 2
Breakfast; Tortilla egg Wrap (Omelette + Sardine/Minced meat + Tortilla wraps)
Snack; Coconut flakes
Lunch; Moi-Moi
Dinner; Boiled potatoes + Fish Sauce
Day 3
Breakfast; Oats+banana slices/any fruits of your choosing+full cream milk
Snack; Greek Yogurt + Fruits + Granola
Lunch; Chicken Stir Fry ( Carrots + Bell peppers + Onions + Cabbage + Broccoli)
Dinner; Boiled Plantain + Scrambled eggs
Day 4
Breakfast; Chicken Stir Fry ( Potato fries + Air Fried chicken + Bell peppers + Carrots + Onions) with a sprinkle of sesame seeds
Snack; Protein bar
Lunch; Grilled beef kebabs + Green salad (cherry tomatoes, Cabbage, lettuce, cucumbers) dressed with lemon juice
Dinner; Melon soup(Egusi)/Bean soup( Gbegiri) + assorted meat/fish + fist-sized Swallow of your choosing
Day 5
Breakfast; Boiled Plantain + Scrambled eggs
Snack; Boiled eggs
Lunch; Fish sauce + Brown rice
Dinner; Seafood okra + fist-sized Swallow of your choosing
Day 6
Breakfast; Moi-Moi/Akara + Ogi/Akamu + Fullcream milk
Snack; Homemade popcorn
Lunch; Salad ( Macaroni + Chicken strips + Cucumber + Carrot + Sweet corn + Salad dressing)
Dinner; Beef stew + Steamed brown rice
Day 7
Breakfast; Tortilla chicken wrap( Tortilla wrap + Chicken +Cabbage + Carrot + Bell Peppers + Onions + Guacamole + Cheese )
Snack; Roasted Plantain chips
Lunch; Beef stew + Boiled Plantain
Dinner; Grilled Fish + Vegetables
Week 2
Day 1
Breakfast; Overnight Oats( Oats + Milk + Yogurt + Chia seeds + Fruit slices)
Snack; Greek Yogurt + Sliced fruits
Lunch; Salad (Carrots, Cherry tomatoes, Boiled eggs, Cabbage, Cucumber, Chicken strips)
Dinner; Efo riro + Fish + fist-sized Swallow of your choosing
Day 2
Breakfast; Tortilla Beef Wrap( Tortilla wrap + Minced meat + Carrots + Cabbage + Bell peppers + Onions)
Snack; Protein bar
Lunch; Seafood okra + fist-sized Swallow of your choosing
Dinner; Buttery Fish with crisp skin + Mashed potatoes
Day 3
Breakfast; Plantain + Scrambled eggs
Snack; Boiled eggs
Lunch; Chicken Stir Fry (Potato fries + Air Fried chicken + Bell peppers + Carrots + Onions) with a sprinkle of sesame seeds
Dinner; Mashed potatoes + BBQ Chicken
Day 4
Breakfast; Oats + Full cream milk + Akara
Snack; Coconut flakes
Lunch; Grilled Fish + Boiled plantain
Dinner; Vegetable stir fry with beef/chicken + Steamed brown rice
Day 5
Breakfast; Tortilla egg Wrap (Omelette + Sardine/Minced meat + Tortilla wraps)
Snack; Homemade popcorn
Lunch; Moi-Moi
Dinner; Vegetable curry + Grilled chicken
Day 6
Breakfast; Tortilla Beef Wrap( Tortilla wrap + Minced meat + Carrots + Cabbage + Bell peppers + Onions)
Snack; Mixed nuts
Lunch; Grilled chicken breast + jollof quinoa
Dinner; Melon soup(Egusi)/Bean soup( Gbegiri) + assorted meat/fish + fist-sized Swallow of your choosing
Day 7
Breakfast; Overnight Oats( Oats + Milk + Yogurt + Chia seeds + Fruit slices)
Snack; Apple Slices + Peanut Butter
Lunch; Seafood okra + fist-sized Swallow of your choosing
Dinner; Grilled turkey breast + Stir Fry Vegetables
Other Protein Options
- Salmon
- Sardines
- Tuna
- Herring
- Mackerel
- Liver
- Lambchops
- Steak
- Pork chop
- Duck
- Dairy
- Soymilk
- Mozzarella cheese
- Nigerian wara
- Tofu(Beske)
- Green Peas
- Lentils
- Chickpeas
- Chia seeds
- Spinach
- Almond
- Macadamia nuts
- Cashews
- Avocado
- Brussel sprouts
- Beans
- Tempeh
- Nut Butter
- Broccoli
If you have made it this far and you found this meal plan helpful, kindly leave a follow.
See you in the next one 😉
