3 Months PCOS Meal Plan

The 3-Month PCOS Meal Plan is a long-term, hormone-supportive eating plan specifically designed for individuals with Polycystic Ovary Syndrome (PCOS). It focuses on managing common PCOS symptoms such as insulin resistance, irregular periods, weight gain, acne, and fatigue through targeted nutrition and lifestyle changes.

This plan promotes stable blood sugar, reduces inflammation, and supports hormonal balance over a sustainable 12-week period.

🩺 Why Is a PCOS-Specific Meal Plan Needed?

PCOS is a complex hormonal condition often linked to:

• Insulin resistance (70–80% of women with PCOS)
• Inflammation
• Imbalanced androgens (male hormones)
• Irregular menstrual cycles
• Difficulty losing weight
• Fertility challenges

A well-designed meal plan can improve symptoms and may even help regulate cycles and improve fertility naturally.

🎯 Goals of the 3-Month PCOS Meal Plan

• Balance blood sugar and insulin levels
• Reduce inflammation and cravings
• Support ovarian function and hormone balance
• Encourage gradual, sustainable fat loss (especially abdominal)
• Improve energy, mood, and cycle regularity

Core Principles of a PCOS Meal Plan

1. Low-Glycemic, Anti-Inflammatory Eating

• Avoid blood sugar spikes and promote insulin sensitivity

1. Protein + Healthy Fats at Every Meal

• Keeps you full and supports hormone production

1. Fiber-Rich Foods

• Helps regulate estrogen and improve digestion

1. Limit Dairy and Gluten (optional)

• Some women with PCOS feel better avoiding them

1. Regular Meal Timing

• Prevents overeating and improves metabolic rhythm

Optional Goals You Can Include

• Weight loss (gradual and sustainable)
• Cycle regulation
• Improved fertility
• Reduced acne or facial hair
• Better sleep and mental clarity

WHAT WILL YOU GET:

1. 3 Month Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Home Based Exercise Plan worth R279.00
5. How to measure yourself-Guide