Alex’s Workouts

This plan is something I have developed and currently using. I am not a doctor or a trainer, this is a what I AM doing.

---

---

PCOS-Friendly Meal Plan

Meal Timing

• Breakfast: 7:00 AM
• Lunch: 12:30 PM
• Snack: 3:30 PM
• Dinner: 6:30 PM

PCOS-Friendly Meal Plan Example (Daily Calories: 1,300 – 1,500)

Breakfast (350 kcal):

• Scrambled eggs (3 eggs) with spinach and avocado
• 1 slice of whole-grain, sprouted bread (low GI)
• Green tea or herbal tea (no sugar)

Lunch (400 kcal):

• Grilled salmon (150g) with quinoa (1/2 cup cooked) and a large mixed salad (spinach, cucumber, bell peppers, olive oil, and lemon dressing)
• Option: Substitute salmon with grilled chicken or tofu

Snack (150 kcal):

• Greek yogurt (unsweetened) with a sprinkle of flaxseeds or chia seeds and berries (low GI)

Dinner (450 kcal):

• Baked chicken breast (150g) with roasted Brussels sprouts and sweet potatoes
• 1 tbsp olive oil for cooking

Optional Evening Snack (100 kcal):

• A handful of nuts or seeds (e.g., almonds, walnuts) if you need something light before bed.

Hydration:

• Aim for 2.5 to 3 liters of water daily.
• Herbal teas (e.g., spearmint tea) may help reduce PCOS symptoms.

Meal Plan Variations

• Protein source alternatives: Include fish (like mackerel or sardines), legumes, or tofu.
• Low-GI carb swaps: Replace quinoa with lentils, beans, or farro.
• Healthy fat sources: Add avocado, olive oil, or chia seeds.

Breakfast (350-400 kcal):

• Chia seed pudding made with almond milk, chia seeds, and topped with mixed berries and nuts.
• Scrambled eggs with avocado and a slice of sprouted whole grain toast.

Lunch (400-450 kcal):

• Lentil salad with spinach, cucumbers, tomatoes, and olive oil dressing.
• Grilled chicken breast with sweet potato and mixed greens.

Snack (150-200 kcal):

• Hummus with cucumber slices and carrot sticks.
• A handful of mixed nuts or a boiled egg with veggies.

Dinner (450-500 kcal):

• Baked salmon with roasted Brussels sprouts and wild rice.
• Grilled chicken or tofu with roasted vegetables and quinoa.

---

Grocery List

This grocery list includes all the ingredients you’ll need for the recipes in the meal plan. Adjust quantities depending on the number of people you’re cooking for or based on personal preferences.

Proteins

• Eggs (2 dozen)
• Chicken breasts (6-8 pieces)
• Ground turkey (500g or 1 lb.)
• Salmon fillets (4-5 pieces)
• White fish (tilapia, cod) or another lean fish (2-3 pieces)
• Tofu (2 blocks)
• Greek yogurt (unsweetened, plain – 2 large tubs)
• Cottage cheese (optional for snacks)
• Hummus (1 container)
• Canned lentils (or dried, 1-2 cups)
• Canned chickpeas (or dried, 1-2 cups)

Carbohydrates (Low-GI)

• Quinoa (1-2 cups)
• Brown rice or wild rice (1-2 cups)
• Sweet potatoes (4-5 medium)
• Sprouted whole-grain bread (1 loaf)
• Whole wheat or chickpea pasta (optional, 1 pack)
• Oats (steel-cut or rolled oats, 1 container)
• Chia seeds (1 small bag)

Vegetables

• Spinach (2 large bags or bunches)
• Kale (1 large bunch or bag)
• Mixed salad greens (1-2 bags)
• Cucumber (4-5)
• Bell peppers (4-5, mixed colors)
• Carrots (6-8 medium)
• Zucchini (4-5 medium)
• Broccoli (3-4 heads)
• Cauliflower (2 heads or 2 bags frozen)
• Brussels sprouts (500g or 1 lb)
• Avocados (4-6)
• Tomatoes (4-6)
• Red onion (2-3)
• Garlic (1 bulb)
• Mushrooms (1 pack)
• Asparagus (1 bunch)

Fruits (Low-GI)

• Berries (strawberries, blueberries, raspberries) – 3 packs
• Apples (4-5)
• Oranges (3-4)
• Lemons (2-3)
• Avocados (4-6)
• Pears (optional, 3-4)
• Bananas (optional, 3-4)

Healthy Fats

• Olive oil (1 bottle)
• Coconut oil (1 jar)
• Almond butter or peanut butter (1 jar)
• Mixed nuts (almonds, walnuts, cashews) – 1 large bag
• Flaxseeds or ground flaxseed (1 small bag)
• Chia seeds (if not already bought)
• Pumpkin seeds (1 small bag)

Dairy & Dairy Alternatives

• Almond milk (unsweetened, 2 cartons)
• Coconut milk (unsweetened, 1-2 cans for cooking)
• Greek yogurt (plain, unsweetened – 2 large tubs)
• Cottage cheese (optional)

Spices & Seasonings

• Sea salt
• Black pepper
• Turmeric powder
• Cinnamon
• Ground cumin
• Paprika
• Italian seasoning
• Garlic powder
• Onion powder
• Chili powder (optional)

Herbs (Fresh or Dried)

• Basil
• Parsley
• Cilantro
• Dill (optional for fish dishes)
• Mint (optional for teas)

Snacks

• Mixed nuts (almonds, walnuts, or pistachios)
• Dark chocolate (70% or higher, for a treat)
• Veggies for dipping (carrots, cucumber)

Other Essentials

• Green tea (optional)
• Herbal teas (spearmint tea, chamomile, or any calming herbal blend)
• Coconut water (optional for hydration)
• Apple cider vinegar (optional for dressings)

Optional Add-ons

• Protein powder (if you want extra protein for smoothies)
• Collagen powder (for joint health, optional)
• Miso paste (for dressings or sauces, optional)

---