Weekly Routine + Meal Prep Plan for
PCOS
Weekly Routine
Day
Workout
Focus
Meal Prep Tip
Monday
30-min Full Body
Strength
Energy boost
Prep 2 protein
options (chicken +
tofu) & roast veggies
Tuesday
Light walk or rest
Recovery / reset
Pack snacks +
assemble lunch
bowls
Wednesday
20-min HIIT
Metabolism boost
Prep smoothie bags
+ portion out
nuts/yogurt
Thursday
Light yoga or walk
Stress relief
Quick protein: hardboil eggs or make
wraps
Friday
30-min Full Body or
HIIT
Strength/cardio
Plan groceries +
dinner ideas
Saturday
Optional: walk,
yoga, or fun
movement
You-time
Grocery shop + full
meal prep
Sunday
Rest or stretch
Mental recharge
Prep breakfast &
overnight
oats/smoothies
Weekly Meal Prep Plan
1. Pick 2 Proteins:



- Chicken breast (grilled, baked or pan-cooked)
- Tofu or hard-boiled eggs
Optional: add salmon, turkey burgers, or chickpeas later in the week
2. Roast 2–3 Veggies:


- Broccoli + Zucchini
- Sweet potatoes (dice + roast with olive oil, salt, pepper, paprika)
3. Prep Quick Carbs:


- 1–2 cups cooked quinoa or brown rice
- Can add lentils for fiber & protein
4. Easy Breakfast Prep:


- Overnight oats: Oats + almond milk + cinnamon + chia seeds + berries
- Smoothie packs: Pre-freeze bananas, spinach, protein powder in bags
5. Grab-and-Go Snacks:




- Nuts in baggies
- Greek yogurt + berries
- Baby carrots + hummus
- Protein bars (look for <7g sugar, >10g protein)
Bonus: 1 “No-Brainer Meal” Night:
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
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- Scrambled eggs + avocado toast
- Microwavable frozen veggies + protein patty
- Soup + sandwich combo