Know what to eat every day, without extreme diets.
PCOS Meal Plan 30 Days: breakfast-to-snack menus from market ingredients, weekly shopping lists of Rp150–200 thousand, and 10 detailed recipes. Just follow along, day by day.
Lifetime access · Link emailed automatically · Secure payment via Xendit
Note: the ebook, its menus, and its recipes are written in Indonesian.
120
meal slots already filled in
30
days of menus
10
detailed recipes
4
weekly shopping lists
54
PDF pages
Why this ebook exists
If you have ever felt like this…
- Your doctor says "watch your diet" but never explains how.
- Choosing menus is confusing, so you end up back at big portions of white rice and fried food.
- Your energy rises and falls in the afternoon, and hunger strikes suddenly.
- Sample menus online use expensive imported ingredients that are hard to find.
This ebook fills that gap: a 30-day framework you can start right away using ingredients from your nearest market. Not diet theory, not a list of prohibitions.
Inside the ebook
Read it once, then use it again every week.
30-day menu with photos
30 daily menu cards with photos and all 120 meal slots filled in: breakfast, lunch, dinner, and snacks.
Weekly shopping lists
Shop once for 7 days, estimated at Rp150,000–200,000 per week.
10 premium bonus recipes
Clear measurements and steps, 5 to 40 minutes per recipe.
Swap list
Missing an ingredient or don't like it? Swap it for an equivalent with a similar nutrition profile.
"One plate" principle
Half vegetables, a quarter protein, a quarter slow carbs. No scale needed.
Everyday tips
For eating at a warteg, on a tight budget, or at a family event.
Peek inside the pages
Sample menu
Day 1, from morning to snack
Every day has four rows. If you only have time to cook once, cook a big portion for lunch and use the rest for dinner. The composition is designed to stay balanced. Dish names are in Indonesian, just like in the ebook.
Breakfast
Telur dadar + tumis bayam + nasi merah porsi kecil
Lunch
Ikan kembung bakar + tumis buncis + nasi campur merah-putih
Dinner
Tempe goreng tepung tipis (sedikit minyak) + sayur asem + nasi putih porsi kecil
Snack
Pisang + segenggam kacang tanah panggang
The one-plate principle
No scale needed. Just look at your plate.
-
Half the plate: vegetables
Spinach, water spinach, green beans, carrots, cabbage. Mix as you like.
-
A quarter: protein
Eggs, tempeh, tofu, fish, or skinless chicken.
-
A quarter: slow carbs
Brown rice, sweet potato, or corn, about the size of your fist.
Bonus: companion web app
Today's menu, always on your phone.
Every purchase includes access to the companion web app: today's menu on your phone, a 30-day tracker, a shopping list you can tick off at the market, and weekly energy notes. It is optional; the PDF works fine on its own.
- Today's menu, automatically
- 30-day tracker
- Tickable shopping list
- Weekly energy notes
- Recipes linked from the menu
- Synced across all your devices
DAY 1 · WEEK 1
FishToday's menu
Breakfast
Telur dadar + tumis bayam + nasi merah porsi kecil
Lunch
Ikan kembung bakar + tumis buncis + nasi campur merah-putih
Dinner
Tempe goreng tepung tipis (sedikit minyak) + sayur asem + nasi putih porsi kecil
Snack
Pisang + segenggam kacang tanah panggang
What they say
“At first I was really confused about what to eat each day and always ended up back at white rice and fried food. With this day-by-day menu I just follow along, and the shopping is at the regular market. By the third week I no longer felt as drained in the afternoon as before.”
“I really love the weekly shopping list, I just print it and take it to the market. The tempe bacem recipe with less sugar has become a regular at home. The menu cards have photos too, so it is easy to picture.”
“The companion web app is nice to use on my phone. Every morning I open today's menu and tick it off after eating. The email reminders help too because I often forget. Worth it for the price.”
“What I like is that it is not an extreme diet, so I can still eat rice and snacks. Avocado shake without added sugar became my favorite snack. I have already passed it on to my sister who also has PCOS.”
“The portions are right and the ingredients are easy to find. Sometimes I swap fish for eggs using the swap list when I am too lazy to go to the market. I missed a few days, but the book says just carry on tomorrow, so I did not feel guilty.”
What you get
- Ebook PDF, 54 pages
- 30-day menu (120 meal slots)
- 4 weeks of shopping lists
- 10 detailed recipes
- Swap list & practical tips
- Companion web app + tracker access
- Free content updates
PCOS Meal Plan 30 Hari
- Sent to your email automatically after payment
- Lifetime access
- QRIS, bank transfer (VA), e-wallet, and cards via Xendit
- Works on phone, tablet, and laptop
Frequently asked questions
It is a digital product: a 54-page A4 PDF ebook plus access to the companion web app. No physical book is shipped. You can read the PDF on your phone, tablet, or laptop, or print it yourself. The ebook, menus, and recipes are written in Indonesian.
Disclaimer: this ebook is for education and general information, not a substitute for consulting a doctor or dietitian, and it does not claim to cure PCOS. Read more.
Start with one plate today.
No need to wait for Monday. Open Day 1 and cook what you already have in the kitchen.
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