Why Meal Planning is a Game-Changer for Managing PCOS

If there’s one habit that my clients say has completely transformed the way they manage PCOS and stay consistent with healthy eating, it’s meal planning.

Now, I’ll be honest—some Sundays, the thought of sitting down to plan meals feels like a chore. But I do it anyway. Because I know that spending just 10-15 minutes now will save me time, stress, and last-minute decisions later in the week. And trust me, future me is always grateful!

But let’s keep it real—meal planning doesn’t have to be rigid. You don’t need to assign meals to specific days (because who knows what you’ll actually feel like eating?).

Instead, simply having a list of 6-7 meals for the week means you’ll have the ideas, the recipes, and the ingredients ready to go. No more staring into the fridge, wondering what to cook. No more last-minute supermarket dashes. Just simple, stress-free meals.

Meal Planning Made Simple

✔ Start with Inspiration

If you’re stuck for meal ideas, start by browsing recipe websites for inspiration. I love checking out:

• Gousto

• Merchant Gourmet

• BBC Good Food

  
  

Having a mix of go-to favourites and a couple of new recipes keeps things interesting and prevents me from getting bored with my meals.

✔ Keep Everything in One Place

One of the biggest game-changers for me has been using the Food app to store all my favourite recipes in one place.

Instead of blankly staring at a meal planner with no ideas, I can scroll through my saved meals and quickly pick out a few that I haven’t had in a while.

✔ Batch-Cook & Prep Ahead

Even if you don’t have time to prep entire meals, small steps make a huge difference.

• Chop veggies in advance

• Prepare a sauce or dressing for the week

• Cook extra portions to have leftovers ready

  
  

One of my go-to batch preps is making a big batch of homemade granola. This way, I always have a nutritious breakfast ready to go, even on busy mornings.

✔ Make it Flexible

Plan meals, not schedules. Pick 6-7 meals you want to make, and then decide on the day which one feels right for you. This removes the pressure of having to eat something you planned but don’t feel like having anymore.

✔ Have a Back-Up Plan

We all have those weeks where we don’t get to the shops in time, or the fridge is looking a little… empty.

That’s why I always keep frozen fruits and vegetables on hand.

• They’re often higher in nutrients than fresh produce

• They’re more affordable and available year-round

• They make it easy to add colour and variety to meals with minimal effort

  
  

A bag of frozen spinach, berries, or mixed veg can be a lifesaver when you need a quick, nourishing meal.

Meal planning doesn’t have to be complicated, rigid, or time-consuming. A little preparation now means less stress later, making it easier to nourish your body, balance your hormones, and stay consistent with PCOS-friendly eating.