Free PCOS meal idea builder

Start with food you already like. Choose a base, a protein and a vegetable below to create a simple meal idea. This free tool runs in your browser. It does not send your selections to Pea or create a personalised medical meal plan.

How to use your idea

1. Choose ingredients that suit your preferences, budget and dietary needs.
2. Use the suggestion as a starting point; adjust portions to your appetite and any advice from your healthcare team.
3. Add seasoning, sauce or toppings you enjoy.
4. Check ingredient labels for allergens and cook foods safely.

You do not need to use every option or buy unfamiliar foods. Leftover rice, tinned beans and frozen vegetables can be a practical starting point. A tool is only helpful if the result works in your kitchen.

What this builder does not do

It does not calculate insulin response, test whether food is suitable for a medical condition, or prescribe calories. The international PCOS guideline does not identify one diet composition as best for everyone. An individual plan may need input from a registered dietitian, particularly if you have additional conditions or a history of disordered eating.

From one idea to a routine

Choose two combinations you would happily repeat. Keep a short shopping list, leave room for convenience foods and adapt to the time you have. You can print this page or copy the idea into your own notes.

For recipes, meal scanning and daily check-ins in one place, explore Pea for iPhone. The website tool is free; the app's purchase terms are separate.