Healthy Meal Plan (2 days)

Suitable for PCOS or Liver Disease (MASLD/ NAFLD) 

DAY 1

Breakfast

• Greek yogurt (or dairy-free alternative)

• Handful of berries

• Granola or oats

• 2 tbsp chia seeds 

Snack

• Apple or banana

• Peanut butter or almond butter

Lunch

• Chicken or tofu wrap

• Whole grain tortilla

• Lettuce, cucumber, tomato, peppers

• Hummus or avocado spread

Snack

• Cheese and whole grain crackers

Dinner

• Salmon 

• Roasted sweet potato & broccoli 

• Tahini + lemon dressing 

Evening snack

• Smoothie (milk/plant milk + fruit + spinach + protein source)

DAY 2

Breakfast

• Scrambled eggs 

• Whole grain toast

• Avocado 

Snack

• Greek yogurt cup or RX Bar 

Lunch

• Rice bowl:

  • Brown rice or quinoa

  • Grilled chicken

  • Roasted brussel sprouts 

  • Sesame dressing 

Snack

• Veggies + hummus+ pita bread 

Dinner

• Turkey & Bean Chilli 

• Side of rice 

• Salad with olive oil dressing

Evening snack

• Stewed apples with cinnamon, scoop of greek yogurt