Master Meal Plan

This is my master spreadsheet where I save all the meals that sound appealing to me based on cycle phase and type of meal (This is based on the principles of the WomanCode diet) When I do my weekly planning I reference this sheet to figure out what to buy and cook.

Each item on here is a recipe I already knew or found online. For most I wrote down the title that I knew I could Google later to find the recipe. As I put these meals onto my weekly meal plan the recipes will get printed out and then stored for future use in a binder.

(I also need to refine this by type of cooking. I have not yet divided recipes by whether they should be roasted, raw, etc. depending on place in cycle. There's some other refining that will also be happening slowly over time like cutting back on cheese, etc.)

UPDATE: The first master meal plan here is my new vegan one. I decided I want to do both PCOS diet and vegan diet. Following that is my original master meal plan that does have meat if you want meal plan suggestions and you are not vegan or vegetarian. (afr) means from the cookbook Appetite for Reduction that a friend lent me.

Breakfasts 8:30 Lunches 12:00 Snacks 3:00 (or side dishes) Dinners 7:00 Follicular Oat muffins with plum jam and almond butter Stir fry with carrot, cashews, snap peas sauteed broccoli everyday chickpea quinoa salad (afr) oatmeal raisin breakfast bars “meat”loaf pecan butter brussle sprouts pad thai salad (afr) mushroom tibs (afr) cool slaw (afr) cesar salad with eggplant bacon (afr) carrot banana breakfast bakes mac and trees (afr) soft broccoli polenta (afr) creamy mushroom fettuccine (afr) orange scented broccoli (Afr) carrot pasta with zesty garlic sauce and brown rice sweet and salty maple baby carrots (afr) avocado plum orange homemade lara bars: tropical, cashew cookie dough Ovulation “pretzel” strawberry salad with fake cream cheese rajma almonds strawberry spinach salad (afr) roasted red pepper strip on corn bread portabella mushroom burger chocolate date mousse spicy blue potato and corn salad (afr) brussle sprouts potato hash spinach salad with pecans apricot lettuce wraps with hoisin mustard tofu (afr) almond crusted tofu grilled asparagus red pepper soup (afr) quinoa with roasted red pepper sauce jerk asparagus (afr) spinach linguine with edamame pesto (afr) shaved brussle sprouts (afr) strawberry homemade lara bars: apricot almond Luteal pumpkin seed granola spagetti squash chow mein and marinated tofu hummus (afr) sancruary chef salad (ranch style)(afr) walnut banana bread muffins “tuna” salad with chick peas pumpkin seeds warm mushroom salad with cranberries (afr) pumpkin chocolate chip oatmeal breakfast cookies roasted red pepper sauce over polenta oven baked onion rings (w/ chia seed breading) (afr) avocado with vinegar “b”lt in lettuce roasted radishes scallion potato pancakes (Afr) orange cauliflower healthy pumpkin pie parfait butternut coconut rice (afr) sweet potato bread chickpea picatta (Afr) cauliflower mashed potatoes tamarind bbq tempeh and sweet potatoes (afr) apple peach pear raisin date homemade lara bars: pbj Menstruation gingerbread spice protein granola wild rice pilaf with cranberries and mushrooms kale chips black bean soup chocolate peanut butter chia breakfast parfait wild rice salad with oranges (afr) garliky mushrooms and kale (afr) vegan chili cranberry cashew biryani (afr) unfried refried beans sushi roll adamame salad (afr) black bean tacos concord grape black beans in red velvet mole tempeh helper (afr) cranberry yam and black bean soup with orange (afr) watermelon homemade lara bars: very cherry (use cranberry instead)

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	Breakfasts 8:30	Lunches 12:00	Snacks 3:00	Dinners 7:00
Follicular	Oat muffins with plum jam and almond butter	Stir fry with carrot, cashews, snap peas, string beans in wheat wrap	yogurt	carrot soup
	carrot banana breakfast bakes	Chicken rubbed with carrawy and dill seeds plus carrots	cheese	deviled eggs
	oatmeal raisin breakfast bars	Chicken salad sandwich on wheat with pickles	avocado	cauliflower mac and cheese casserole
	avocado toast with egg	chicken with bbq plum sauce and orange	cashews	carrot pasta with creamy zesty garlic sauce
	omelet muffins	chicken and asparagus lemon stir fry	plum fruit leather	paleo ranch chicken nuggets
	peanut butter banana smoothie	cauliflower fried rice	baked fried pickles	parmesean baked chicken nuggets
	on the glow basicoatmeal squares	lemon chicken	healthy no bake cookies
	carrot cake breakfast cookies	pistachio crusted chicken
		taco chicken bowls
		chicken and rice egg bowl
		california chicken veggie avocado rice bowls
Ovulation	strawberry smoothie		raw bell pepper	strawberry salad
	easy paleo breakfast	salmon sushi with scallions on brown rice	raw fruits	spinach egg drop soup
	asparagus and poached eggs	asparagus caprase salad sandwich	corn	almond crusted chicken tenders
	mini salmon fritattas	tuna melts on tomatoes	strawberry pretzel salad	red bell peppers stuffed with meat
	deviled eggs	red lentil daal	healthy homemade fruit snacks	red pepper with avocado, turkey and seaweed strips
		sweet potato hash browns with spinach and carrot	mini choclate cheesecakes no bake and glutan free	pan friend red lentil paties
		quinoa burger and baked asparagus fries in corn meal		salmon in parchment paper
		pesto crusted salmon
Luteal	cheesy sweet potato stacks	lettuce wrap tacos with turnip homefries	hummus	broccoli bites
	cottage cheese with raisins and peaches	sweet potato pumpkin leek soup with boiled sesame cod	apple and peanut butter	cauliflower pizza
		mini meatloafs with roasted parsnip	low carb apple snack	spinach salad with pine nuts and walnuts
	apple surprise	chickpea curry with turmeric and brown rice	buffalo cauliflower	waldorf salad
	pumpkin chocolate chip oatmeal breakfast cookies	spagetti squash pasta with cauliflower mashed potatoes	wholewheatvegan sweetpotato bisquits	spagetti squash with cream sauce of cottage cheese, an egg, and parmesean
		meatballs on millet bread with butternut squash fries	peperoni pizza tater tots	cod or flounder baked with pork rind crust
		bacon, egg and leek rissoto	sweet potato falafal	cod and parsnip chowder (sub halibut?)
		spagetti squash carbanara and cauliflower tater tots	crispy cucumber chips	butternut squash mac and cheese
		spagetti squash chow mein	creamy caulifower garlic rice	tilapia tots
		halibut packets and roasted butternut squash	trail mix homemade	blt in lettuce
		fish tacos with grain free shell		cauliflower mac and cheese casserole
		squash noodles with cauliflower alfredo sauce
		cauliflower rice fish taco bowls
		one pot taco rice skillet
Menstruation	toast with concord grape jelly	black bean soup and sweet potato flat bread	cheese crackers	broiled sea scallops with parmesean crust
	cranberry walnut breakfast cookies	wild rice pilaf with cranberries and pork and mushrooms	kale chips	lobster bisque
	grain free bisquits	stir fry with pork and shitake and snow peas on wild rice	watermelon	duck adobo
		pork rind pork chops	Easy Low Carb Sugar Free Dessert Pudding	all recipes peking duck
		duck fat sweet potato fries	no churn vegan chocolate ice cream