PCOS DIET

SECRETS
& 5 DAY MEAL PLAN
TIPS, RECIPES, & 5DAY MEAL PLAN
TO START YOUR STORY RECOVERY FROM
PCOS & GETTING HEALTHY

JULIA SPENCER
5-DAY MEAL PLAN DISCLAIMER
The information in this book is not intended to treat,
diagnose or prevent any disease, and is provided for
educational purposes only.

Always seek the advice of your practitioner with any

questions you have regarding medical conditions, and
before undertaking any diet, exercise or other health
program.

The author makes no representation or warranties of any

kind with regard to the completeness or accuracy of the
contents of the book.

If you have any questions about this disclaimer, please

contact us.

Thank you.

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 ABOUT ME

Julia here! I'm the CEO & Founder of fight-pcos.com, a

Dietitian Nutritionist and personal trainer.

Diagnosed with Polycystic Ovarian Syndrome (PCOS) at

the age of 28, feeling lost and alone, I was forced to learn
and understand nutrition and my body to overcome
PCOS.
With a change in lifestyle, correct nutrition, a good
exercise program and stress management, I was able to
balance my hormones and reverse my PCOS symptoms.
This is what I help other women with PCOS do. I'm on a
mission to raise awareness about Polycystic Ovarian
Syndrome, also to put an end to low-calorie and
restrictive diets. Instead, championing the importance of
good nutrition and exercise in cultivating a healthy,
happy, and balanced lifestyle.

Julia
 What is PCOS ?

Women with PCOS have high levels of male hormones

(androgens) which interfere with the normal production of
female hormones like estrogen. This results in the ovaries
filling with cysts or creating immature follicles that are
unable to generate eggs.

Along with reduced fertility women with PCOS are at a

heightened risk for:Type 2 Diabetes, Heart Disease Some
forms of cancer...

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 How is PCOS treated?

Treatment depends on the severity of the condition. For

both Western and Chinese medicine, the first line of
treatment is diet and weight control. With some women,
reducing insulin levels and improving insulin sensitivity
through weight loss, a low glycemic diet and exercise
may restore normal ovulation. For more severe cases,
Western treatment may also include fertility drugs,
insulin-regulating drugs, and, in some cases, assisted
reproductive therapies like In vitro fertilization.

The Chinese approach is to treat the underlying condition

that is causing the hormonal imbalance as well as to
alleviate symptoms. Typically, a personalized treatment
plan to rebalance hormones and regulate the menstrual
period takes approximately 3 to 6 months.

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 Top 10 Diet Secrets
To Fight Pcos
If you are suffering from PCOS the best first step is
to change your diet. This will not only help you to
feel better and to look better but it will put your
body into that optimal state for conception so you
can conceive the family of your dreams.

1.Eat lots of organic vegetables and a little fruit especially

berries. 5 servings of vegetables and 2 servings of fruit
are ideal. Foods that have a low glycemic index and won’t
spike your blood sugar.

2.Avoid anything processed especially foods filled with

sugar. Stay away from packaged foods and eat real
whole food nutrition.

3.Time your meals so you are eating every 4-5 hours and
meals that include some protein and good fats (for
example some nuts/nut butter, seeds/seed butter,
hardboiled egg, hummus dip). Protein foods take up to 5
hours to digest while carbohydrate foods digest within 30
minutes.
4.Have a daily serving of legumes like black beans or
lentils.
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5.Enjoy grass or pasture-fed meat up to three times a
week
6.Eat at least three daily servings of fruits like berries,
which have a lower glycemic impact. Each serving of fruit
should be enjoyed as part of a meal or with a protein.

7. Limit or eliminate milk and dairy as these can

aggravate internal dampness. If you do have dairy, pay
careful attention to portion sizes in order to moderate
glucose load and minimize insulin resistance.

8.Add one or two Tbsp of cinnamon each morning to help

decrease insulin resistance.

9.Include prebiotic and probiotic foods that promote the

growth of beneficial bacteria in the intestinal tract.

10.Probiotics are found in whole grains, onions, bananas,

garlic, honey, leeks, artichokes, and some fortified foods.
Probiotic foods are found in fermented foods (sauerkraut,
live culture yogurt, kimchi, miso).
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 Why meal planning is your secret weapon to losing weight with PCOS

Meal planning. Yawn. Am I right?

How is planning what you eat for an entire week going to help you lose weight and manage PCOS?

Sounds like the worst way to spend a Sunday, planning out every single meal, doing a massive shop, then preparing
everything.

I'd rather binge watch Tiger King all over again.

But before you write off meal planning, let me tell you, it makes your weight loss journey fail-proof.

Meal planning isn't designed to make your weight loss boring.

It's designed to make your weight loss successful.

Because you know when you've been working your buns off, you're completely exhausted and it's 3 PM and usually you
reach for a cookie to keep you going?

With your meal plan, you can reach for something else the will energize you and keep you losing weight.

Meal planning helps you eat healthy consistently.

Without a plan, you're more likely to make choices that will sabotage your weight loss efforts.

An added bonus is that meal planning will also save you time and money.

Ok so what exactly IS meal planning?

Meal planning is when you create your menu for the entire week and do the shopping to get everything you need for the
 Ingredients

1 cup Water
1 1/2 cups Baby Spinach
1/4 Avocado
1/4 Zucchini (diced, frozen)
1/2 Banana (frozen)
1 tbsp Tahini
1 tsp Ginger (fresh)
1 tbsp Chia Seeds
1/4 cup Vanilla Protein Powde

Directions
1. Combine all ingredients into your blender and blend
until smooth. Pour into a glass and enjoy!

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 Ingredients

3 Egg
1/8 tsp Sea Salt (divided)
1 tsp Extra Virgin Olive Oil
1 Red Bell Pepper (finely chopped)
1 Tomato (medium, diced)
1 stalk Green Onion (chopped)
1 cup Strawberries (chopped)

Directions
1. Whisk the eggs in a bowl and season with half of the salt. Set
aside.

2. Heat the oil in a pan over medium heat. Cook the peppers for about
five minutes or until tender and just browned. Add the tomato and
green onion and cook for two to three minutes more until the tomatoes
have softened. Season the vegetables with the remaining salt.

3. Push the vegetable mixture to one side of the pan and pour the
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the egg once the eggs are cooked
 Ingredients

1/4 cup Tahini

1/2 cup Sunflower Seeds
1/2 cup Cashews
1/4 cup Cacao Nibs
1/2 cup Unsweetened Coconut Flakes
1/4 cup Coconut Oil
1/2 cup Pitted Dates (4 Dates)
1 tsp Cinnamon
1/2 tsp Vanilla Extract

Directions
1. Place all ingredients in blender or food processor. Pulse
until roughly combined and begins to form a dough. Do not
over blend!
2. Roll into balls and lay flat into an airtight container. Make
sure they do not touch so they do not stick together.
3. Store in the freezer for 3-4 months. Let thaw for ~5 minutes
before enjoying!
 Ingredients
1/2 cup Cottage Cheese
1 Grapefruit (peeled, cut into sections)

Directions
1. Add the cottage cheese to a bowl and top with
grapefruit. Enjoy!

Notes
-Leftovers:
Refrigerate in an airtight container for up to three days.
-Additional Toppings :
Hemp seeds, chia seeds, shredded coconut, and/or
honey.
-Make it Vegan:
Use oatmeal, coconut yogurt or vegan cheese instead
of cottage cheese.
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 Ingredients

6 ozs Chicken Breast (skinless and boneless)

1 tsp Onion Powder
1 tsp Sesame Seeds
1/4 tsp Sea Salt (divided)
1/2 tsp Avocado Oil
1 tbsp Extra Virgin Olive Oil
1 tsp Rice Vinegar
1 tsp Sesame Oil
3/4 tsp Coconut Sugar
1 1/2 cups Purple Cabbage (chopped)
1 1/2 cups Kale Leaves (de-stemmed and
shredded)
1 1/2 Carrot (thinly sliced)
2 2/3 tbsps Cashews (roughly chopped)

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 Directions:

1. Coat the chicken with the onion powder, sesame seeds

and sea salt. Heat a skillet over medium heat. Add the
avocado oil and chicken. Cook for 6 to 7 minutes and
then flip. Continue to cook until the chicken is cooked
through. Remove and let cool, and then slice and set
aside.

2. Whisk the extra virgin olive oil, rice vinegar, sesame oil
and coconut sugar in a small bowl.

3. Add the cabbage, kale and carrots to a large bowl. Add

the dressing and massage it in. Top the salad with
chicken and cashews and lightly toss. Divide between
bowls and
enjoy!
Notes
1.Leftovers
Refrigerate in an airtight container for up to two days.
2.Nut-Free
Omit the cashews or use pumpkin seeds instead.
3.Make it Vegan
Top with tofu or chickpeas instead of chicken.
4.No Avocado Oil
Use extra virgin olive oil instead
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 Ingredients

3/4 cup Cherry Tomatoes (cut in half)

1 1/2 tbsps Extra Virgin Olive Oil (divided)
1/16 tsp Sea Salt
1/2 cup Quinoa (uncooked)
1 cup Water
1 1/2 tsps Thyme (chopped)
2 1/4 tsps Lemon Juice

Directions

1. Preheat the oven to 400°F (204°C) and line a baking

sheet with parchment paper. Place the tomatoes cut side
up. Drizzle with half the extra virgin olive oil and sea salt
and cook for 10 minutes. Remove, flip the tomatoes and
place back in the oven for 12 to 15 minutes.

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2. Meanwhile, combine quinoa and water together in a
saucepan. Place over high heat and bring to a boil. Once
boiling, reduce heat to a simmer and cover with a lid. Let
it simmer for 13 to 15 minutes or until the water is
absorbed.
3. Add the quinoa to a large bowl along with the tomatoes
and thyme. Add the remaining extra virgin olive oil and
lemon juice. Toss to combine. Serve and enjoy!

Notes
-Leftovers
Refrigerate in an airtight container for up to three days.
-More Flavor
Add additional seasonings or herbs such as parsley, chili
flakes or oregano.
-Additional Toppings
Top with protein of your choice such as chicken, egg,
fish, tofu or chickpeas.
-Serving Size
One serving is roughly 3/4 cup.

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 Ingredients

1 cup Baby Spinach

1/2 Persian Cucumber
1/4 cup Cilantro
1/4 Lime (juice)
1/8 Jalapeno Pepper
1 cup Water

Directions

1. Place all ingredients into a blender and blend until

smooth. This may take a minute or two!
2. Pour into a glass and enjoy!
Notes
To make a smoother juice, use a nut-milk bag or
cheesecloth to strain. Pour the smoothie into the bag then
use clean hands to squeeze all the liquid into a bowl.
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 Ingredients

1 tsp Avocado Oil

1 lb Extra Lean Ground Turkey
1/2 Yellow Onion (chopped)
1 Red Bell Pepper (diced)
1 Yellow Bell Pepper (diced)
1 tbsp Chili Powder
1 tsp Paprika
1 tsp Cumin
1/4 tsp Sea Salt
1 3/4 cups Diced Tomatoes (drained)
5 cups Cauliflower Rice
1 Avocado (sliced, optional)
1/4 cup Cilantro (chopped, optional)

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 Directions

1. Heat a skillet over medium heat and add the avocado

oil. Add the ground turkey, onion, red bell pepper, yellow
bell pepper, chili powder, paprika, cumin, and sea salt.
Cook for 10 to 15 minutes or until cooked through. Add
the tomatoes, stir well and remove from heat.

2. Divide the cauliflower rice into bowls then top with the
turkey, avocado and cilantro. Enjoy!

Notes

-Cauliflower Rice
Can be served raw or cooked. To cook your cauliflower
rice, saute in a skillet for 5 to 7 minutes before serving.
-Vegan & Vegetarian
Use cooked lentils instead of ground turkey.
-Save Time
Use pre-riced cauliflower.
-Dairy-Lover
Top with Greek yogurt or grated cheese.

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 Ingredients

2 Sweet Potato (medium, sliced into rounds)

1 tbsp Extra Virgin Olive Oil (divided)
2 Zucchini (medium, sliced into sticks)
1 1/2 tsps Coconut Oil
1 lb Extra Lean Ground Turkey
1/2 tsp Sea Salt
2 tsps Turmeric
1/4 cup Water

Directions
1. Preheat the oven to 425ºF (218ºC). Line a baking sheet
with parchment paper.
2. Toss the sweet potato rounds in half of the olive oil.
Toss the zucchini sticks in the other half. Spread the sweet
potato rounds across the baking sheet and bake for 15
minutes.
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3. At the 15 minute mark, remove the sweet potato from

the oven, flip, and move to one side of the sheet. Put the
zucchini sticks on the other side of the baking sheet and
bake for an additional 15 minutes, or until sweet potato is
crispy and zucchini is tender.

4. Meanwhile, heat the coconut oil in a skillet over

medium heat. Add the ground turkey, breaking it up as it
cooks. Once it is cooked through, add the sea salt,
turmeric and water and mix well. Turn off the heat.

5. Remove the sweet potato and zucchini from the oven.

Season with any spices you'd like to taste. Divide
between plates or containers along with the turmeric
turkey. Enjoy!

Notes
-Leftovers
Keeps well in the fridge for 3 to 4 days. Reheat in a skillet
or the microwave.
-No Ground Turkey
Use any type of ground meat instead.
-Vegan & Vegetarian
Use lentils instead of ground meat.
-No Zucchini
Use green beans instead.

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 Ingredients
5 cups Kale Leaves
2 tsps Extra Virgin Olive Oil
1 1/4 Sea Salt & Black Pepper (Tsp Each)
2/3 Lemon (Juice)

Directions
1. De-stem and chop kale leaves, then add to a large
mixing bowl.
2. Add olive oil, salt, pepper, and lemon juice. Massage
kale until leaves wilt and become soft and vibrant green.
3. Transfer to a container and store in the fridge for up to
5 days.

Notes
Add as a side to any meal or as a base for bowl meals or
salads
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 Ingredients

8 ozs Salmon Fillet

1 tbsp Extra Virgin Olive Oil (divided)
1/4 tsp Sea Salt (divided)
5 stalks Green Onion (chopped, divided)
1 1/2 cups Shiitake Mushrooms (stems
removed, sliced)
1 tbsp Orange Juice
1 1/2 tbsps Coconut Aminos
1 Lime (juiced, zested)

Directions
1. Preheat the oven to 350ºF (177ºC). Place the salmon
in an oven-safe baking dish and drizzle with half of the
extra virgin olive oil and season with half the sea salt.
Bake for 13 to 16 minutes, until cooked through and flaky.

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2. In a skillet over medium-high heat, add the remaining
extra virgin olive oil. Add half of the green onions,
mushrooms and the remaining sea salt. Cook for 5 to 6
minutes, until the mushrooms and green onion are lightly
browned and cooked through.

3. In a small bowl, whisk together the orange juice,

coconut aminos, lime juice and zest.

4. Add the salmon to a platter along with the mushroom

mixture and remaining raw green onions. Drizzle the
sauce over top. Serve and enjoy!

Notes
-Leftovers
Refrigerate in an airtight container for up to three days.
-More Flavor
Add chili flakes.
-Additional Toppings
Top with sesame seeds. Serve with rice, cauliflower rice,
leafy greens or roasted veggies.
-No Coconut Aminos
Use tamari or soy sauce instead.

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 Ingredients

1/2 cup Plain Greek Yogurt

2 tbsps Unsweetened Shredded Coconut
2 tbsps Hemp Seeds
1/4 tsp Cinnamon
1 Apple (sliced)

Directions

1. Line a baking sheet with parchment paper. Place

yogurt, coconut and hemp seeds into small separate
bowls. Stir cinnamon into the hemp seeds.

2. Dip each apple slice in the yogurt (coating about 3/4 of

the slice) and then coat with either the coconut or
cinnamon-hemp seed mixture on all sides. Transfer to the
baking sheet.
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3. Freeze for about 10 minutes or until yogurt has
hardened (ensure the apple doesn't freeze). Serve
immediately and enjoy!

Notes
-Kid-Friendly
Pierce the apple slices with lollipop or popsicle sticks,
and create a DIY dipping station.
-Make it Sweeter
Add honey or maple syrup to the yogurt, or dip in
sweetened shredded coconut, sprinkles or bee pollen.
-No Coconut
Use almond slices, chia seeds, sunflower seeds,
raisins, granola or dark chocolate chips instead.
-No Yogurt
Use melted coconut butter, or melted dark chocolate
mixed with a bit of coconut oil instead.

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 Ingredients

1 cup Pecans
1 tbsp Maple Syrup
1/4 tsp Cinnamon
1/8 tsp Cayenne Pepper
1/4 tsp Sea Salt

Directions

1. Preheat the oven to 375ºF (190ºC) and line a baking

sheet with parchment paper.
2. In a small bowl, toss together all ingredients, then
transfer to the baking sheet. Spread across the baking
sheet evenly. Bake for 18 minutes, stirring at the halfway
point.
3. Remove the baking sheet from the oven and let the
pecans rest for 15 minutes before serving. Enjoy!
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 Julia

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