Real talk:

Meal prep isn’t another task on top of your priorities; it’s the power source for them.

A packed lunch you made last night means steadier blood sugar mid afternoon today, so your brain is clear for the deadline instead of hijacked by cravings.

A meal plan and fridge stocked with easy to prep foods means you spend less money on expensive take-out and less mental load of thinking what to eat.

Treat meal prep like brushing your teeth - non-negotiable, because the cost of skipping it shows up sooner than you think.

Start with simple easy recipes like sandwich or steamed veggies, you can even incorporate take out or carinderia foods, and simple snacks. You can also opt to start by prepping breakfasts good for 3 days first - whichever meal is the most challenging for you.

If you don’t give food prepping a slice of your schedule, PCOS will steal far more - energy, focus, even the confidence to fit into your own clothes.

Do it. Your future self will thank you for starting now.

45-Minute Meal Plan and Prep Sample

Refer to the sample 1-day meal plan below and follow these steps:

  1. Write down what you want for breakfast, lunch, dinner and snack. Make sure you complete your PCOS plate by writing down:
  2. Veggies and fruits, protein, smart carbs and healthy fat.
  3. Consider your time allowance and allocate accordingly.

You don’t need to meal prep every meal if time is an issue or if you eat outside at a certain time of day (like in school/office canteen during lunch).

You can order food outside but make sure you have at least 1 meal prepped for the day, and follow the PCOS plate when eating out.

Step 1 Step 2 Step 3
Meal Plan Veg or Fruit Protein Smart Carbs Healthy fat Time allotted
Breakfast* Overnight oats* → Banana slices Low fat milk Rolled oats Nuts / Peanut butter 10 mins
Lunch Fish dish → Steamed pechay (on rice cooker) Air-fried / Grilled Tilapia / Boneless bangus Rice Canola oil for cooking 15 mins
Snack Cucumber-Kani salad → Cucumber Kani / crab stick N/A Optional: 1 Tbsp Kewpie mayo or ketchup 5 mins
Dinner Veggie dish → Ginisa or ginataang sitaw-kalabasa (pre-sliced) Left-over fish Rice Canola oil for ginisa OR Gata if ginataan 15 mins

*Mix and store in ref the night before

Your task