Free resources
Three are finished and can be sent to you now. The rest are still being written, and none is listed here until the file exists.
Written by Sarah CollinsLast updated
Ready now · free
The 7-Day PCOS Meal Plan
Seven days of protein-first meals with one aisle-ordered grocery list, generated from the meals themselves.
The guide is emailed straight away — no confirmation step. One email a week after that, and one-click unsubscribe on every one.
Ready now · free
The PCOS Lab Test Cheat Sheet
The full fourteen-test panel on one page, what each test rules in or out, and the cycle day it has to be drawn on.
The guide is emailed straight away — no confirmation step. One email a week after that, and one-click unsubscribe on every one.
Ready now · free
The 30-Day PCOS Symptom Tracker
One month across eight domains, with a summary page a clinician can read in thirty seconds.
The guide is emailed straight away — no confirmation step. One email a week after that, and one-click unsubscribe on every one.
The free guides, one per section
Each section of the site gets one free guide and only one. A section that seems to need two is a section whose guide is not specific enough yet. That makes 7 guides across8 sections, because the starter kit is the general-purpose one and serves more than one section.
| Guide | What it is | Who it is for | Section | State |
|---|---|---|---|---|
| Find your PCOS type | Questions about your symptoms, your labs and your history that sort you toward one of the four drivers. | You were given the diagnosis and little else, or advice that worked for someone else did nothing for you. | Types | Being built |
| PCOS starter kit | The ground a first appointment usually skips: the four types, the bloodwork worth asking for, and a three-day low-glycaemic meal template. | Newly diagnosed, or diagnosed years ago and never handed anything to read. | WeightReviews | Being built |
| 7-day low-inflammation meal plan and grocery checklist | Seven days of meals built around protein at breakfast and carbohydrates that arrive with fibre, fat or protein, plus the shopping list they need. | You know roughly what to eat and still stall at the point of writing a list on a Sunday. | Diet | Available |
| PCOS lab test cheat sheet | All fourteen tests on one page, what each rules in or out, and the cycle day it has to be drawn on — four of them are uninterpretable taken on the wrong day. | You have an appointment coming up, or a results printout you cannot read. | Supplements | Available |
| Ovulation and cycle tracking roadmap | Basal temperature, cervical fluid and LH strips laid out side by side, with what each one can and cannot tell you when your cycle is irregular. | You are trying to conceive, or you want to know whether you are ovulating at all. | Fertility | Planned |
| 30-day symptom tracker | Thirty days across eight domains — energy, sleep, mood, skin, hair, digestion, cravings, pain — with a monthly summary sheet a clinician can read in thirty seconds. | You changed something four weeks ago and cannot tell whether it did anything. | Symptoms | Available |
| Cortisol-safe movement plan | A week of training written out as sessions, intensity and rest, with the reasoning and the sources behind each choice. | Exercise leaves you flattened for two days, or more cardio has not helped. | Lifestyle | Planned |
Descriptions are what each guide is being built to contain, not a table of contents for a finished file. If one changes shape while it is written, this page changes with it.
The order is the quiz, then the starter kit, then whichever section is drawing readers by the time those two are done. A guide attached to a section people are actually reading beats a guide attached to one that is still empty, so the sections decide the queue rather than the plan does.
Why the quiz is first
PCOS is one label over at least four different drivers, and which one you are dealing with changes what every other guide on that list should say to you. Sorting that out first is what lets the rest be written for a specific reader instead of for PCOS in general.
The four it sorts for:
- Insulin-resistant — blood sugar and insulin signalling. Carb cravings, energy crashes, weight that centres on the middle, skin darkening at the neck.
- Inflammatory — chronic low-grade inflammation. Joint aches, headaches, gut symptoms, skin flares, unexplained fatigue.
- Adrenal — stress axis and dhea-s. Normal testosterone but raised DHEA-S, symptoms that track your stress, wired-but-tired evenings.
- Post-pill — androgen rebound after hormonal birth control. Cycles and skin were fine on the pill, then broke down in the months after stopping.
These are working categories used to organise advice, not a diagnosis and not a formal classification. The Rotterdam criteria are what a clinician diagnoses you against.
The quiz is live now — it is the one thing on this list that is finished. Everything below it opens — there is no waiting page to bookmark and no early-access tier.
Get the starter kit when it is finished
The starter kit is the general-purpose one: the four types, the bloodwork worth asking for, and a three-day low-glycaemic meal template, in a single PDF. It is being written now and it is not written yet.
Leaving your address here puts you on the list that receives it the day it is done. In the meantime you get one email a week from Sarah — what went up on the site, and what the research behind it actually said.
Not open yet
There is no signup on this page yet, because the delivery is not built. Rather than take your address and drop it, we would rather say so. The quiz below is live now, and it does not need an email address either.
Take the quiz insteadThe smaller printables arrive attached to articles
Some things are too specific to sit on this page — a snack cheatsheet, a swap-this-for-that food chart, a printable for testing an LH surge. Each of those belongs to the article it came out of, so it will be offered there, in the post, rather than collected here.
They are capped on purpose: fifteen at most across the whole site. Past that they start repeating each other, and a free file attached to every post is a file nobody made properly.
How this page stays honest
- Nothing is listed as available until the file exists and the link works.
- No download counts, no subscriber numbers, no testimonials. None of those numbers are real yet, so none of them appear.
- Every guide carries the sourcing rules the articles carry: named studies linked to the study itself, the dose and population attached to each claim, and a section naming who it does not suit.
- No guide will promise you weight loss, a pregnancy, or a symptom disappearing. PCOS is managed, not cured, and a free PDF does not change that.
If anything on this page reads as though it is available when it is not, that is a defect worth reporting. Email support@pcosguides.com and it gets fixed. The standards these guides are held to are set out in the editorial policy.