The Kitchen Series · Vol. I
The 28-Day PCOS Meal Plan & Recipe Binder
The shopping list is generated from the meals. That is the whole pitch.
- Length
- 25 pages
- Format
Instant download · checkout stays on this site · no tax added
Every PCOS meal plan you have downloaded had two documents that did not match: a calendar someone wrote, and a shopping list someone else wrote. You got home missing an ingredient and cooked something else.
This one is built the other way round. The 28 meals are data. The four shopping lists are computed from that data. A meal cannot change without its list changing.
What is inside
25 pages · PDF
- 28 meals, every breakfast at 30g+ protein, every meal banded low or moderate glycaemic load
- Four weekly calendars with protein and cook time on every meal
- Four grocery lists, aisle-ordered, quantities rounded to what you can actually buy
- A phenotype swap sheet — insulin-resistant, inflammatory, adrenal, post-pill
- The Sunday sequence: a two-hour batch cook, plus a 40-minute version for a bad week
- A troubleshooting page naming six ways this goes wrong, and what to change for each
See a day of it
125g protein across the day, every meal banded by glycaemic load, longest cook 25 minutes.
Day 1, exactly as it appears in the book
| Breakfast | Savoury Greek yoghurt bowl — 32g protein · low GL · 5 min |
|---|---|
| Lunch | Tinned salmon niçoise — 40g protein · low GL · 10 min |
| Dinner | Sheet-pan salmon, broccoli, sweet potato — 40g protein · moderate GL · 25 min |
| Snack | Two boiled eggs and cherry tomatoes — 13g protein · low GL · no cooking |
Who this is not for
Most guides skip this. It is the most useful section on the page, because a guide that is wrong for you does not fail gently — it costs you a month and convinces you the problem is your willpower.
- Anyone with an eating disorder, or a history of one
- Pregnancy or breastfeeding — requirements change and this is not written for them
- Chronic kidney disease — the protein target may be unsafe
- Coeliac disease or a diagnosed allergy, until you have read the swap sheet
Instant download · PDF · yours to keep
This guide is one of 15 in The Complete PCOS Library — $99 for all of them, which is $6.60 each rather than $19.
This is education, not medical care
Nothing in this guide is a diagnosis, a prescription, or a treatment plan. Talk to a qualified clinician before acting on it — especially if you are pregnant, trying to conceive, breastfeeding, under 18, taking prescription medication, or living with an eating disorder.
Questions
- Is this keto or low carb?
- Neither. Carbohydrate is present at every meal and ranked by glycaemic load band rather than counted. The evidence behind it is a 12-month randomised trial of an ad-libitum low-GI diet in 96 women with PCOS.
- Will this make me lose weight?
- It is not sold on that and it does not claim it. It removes the daily decision and holds a protein floor. What your body does with that is between you and your clinician.
- I am vegetarian.
- Seven of the 28 meals are vegetarian or vegan as written and the swap sheet covers the rest. A fully plant-based version is a separate product — do not buy this one expecting it.
$19
Instant download
