PCOS Meal Plan Generator personalised by AI, free in 90 seconds
HerMeal is a free PCOS meal plan generator that builds a complete 5-day plan around your body — your calorie target, your allergies, your fasting window, your food preferences. Every meal is high protein and low glycemic index, with exact macros verified against a nutrition database and a grocery list generated automatically. No generic PDF templates, no guessing.
How the PCOS Meal Plan Generator Works
Tell it about you — 7 quick steps
Age, weight, goal, activity, allergies and dietary needs (dairy-free, gluten-free, vegetarian, vegan, halal, kosher and more), foods you dislike, and your intermittent fasting window if you use one (16:8, 18:6 or 20:4).
AI builds your plan in about 90 seconds
Your first day of meals appears in around a minute and a half. The rest of the week generates in the background — close the app if you like, and get notified when your full 5-day plan is ready.
Cook, track and adjust
Every meal comes with step-by-step instructions, per-meal macros and one-tap logging into a food tracker. Don't like a meal? Swap it. Want changes? Ask the built-in AI nutrition coach.
An AI PCOS Meal Plan — Not a Template
Most "PCOS meal plans" online are static PDFs written for a hypothetical average woman. An AI PCOS meal plan is different: it is generated fresh for your exact calorie target, protein requirement and restrictions, every time. Two women with PCOS can have completely different needs — a 1,500-calorie dairy-free plan for insulin resistance looks nothing like a 2,100-calorie vegetarian plan for lean PCOS — and a generator can serve both precisely where a template serves neither.
It is also different from asking a general chatbot. Chatbots improvise nutrition numbers, lose track of your profile, and hand you a wall of text. HerMeal checks every ingredient against a verified nutrition database, enforces hard PCOS rules during generation, remembers your profile between plans, and gives you structured output: recipe cards, macro tiles, a grocery list and a tracker. We've written up the full comparison in HerMeal vs ChatGPT.
Built on PCOS Rules, Not Generic Dieting
The dietary pattern with the strongest evidence for PCOS is consistent across trials: higher protein, low glycemic index carbohydrates, and plenty of fibre. In randomised research, low-GI eating improved insulin sensitivity and menstrual regularity in women with PCOS significantly more than a conventional healthy diet. That pattern is hard-coded into the generator:
- Protein target at every meal, checked after generation
- Low-GI carbohydrates — legumes, intact grains, vegetables
- Calorie accuracy enforced within a tight range
- Net-carb ceiling derived from your calorie target
- Added fats capped so calories don't silently creep
- Anti-inflammatory, whole-food ingredient bias
- Weekly cuisine themes so plans never feel repetitive
- Optional snack suggestions that respect your fasting window
What's in Every Generated Plan
- 5 full days of meals (Monday–Friday) — breakfast, lunch and dinner, each with step-by-step cooking instructions
- Exact macros per meal and per day — calories, protein, carbs, fat and fibre, verified against a nutrition database
- A complete weekly grocery list, generated from your actual plan
- Meal swaps — replace any meal you don't like without breaking the day's macros
- A food tracker with one-tap logging of your plan's meals and weekly protein, fibre and calorie trends
- An AI nutrition coach that knows your plan and profile, for questions like "what can I eat out tonight?"
Free to Try — Actually Free
You can generate two complete meal plans every month without paying anything or entering a card. If you want more — extra generations, meal tweaks, the AI coach — paid plans start small. But the free tier is a real product, not a teaser: full 5-day plan, full macros, full grocery list.
Generate your PCOS meal plan now
Personalised 5-day plan — high protein, low GI, built around your profile and fasting window. First plan free, ready in about 90 seconds.
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