Meal planner

A PCOS meal planner that plans your week around what you skip.

Damson plans a week of lunches and dinners for PCOS, now also called PMOS: every plate with protein, fiber and vegetables, the recipe for each, and one shopping list for the week. Some dinners make tomorrow's lunch, and after a meal that did not sit well, you choose what to see less of.

Damson's Your week screen, headed Lunches and dinners, planned around what you skip. Today: chickpea and couscous salad for lunch, about 15 minutes, and chicken and pepper tortillas for dinner, about 25 minutes. Tomorrow's lunch is last night's dinner, reheated, then shakshuka with chickpeas and whole wheat toast, and Saturday follows.

Real screens from the app, some with demo data.

Damson is on the App Store.

Free to download, and the record is free to keep. No ads, and nothing to cancel later that you did not choose.

How does Damson plan my week?

From three answers. Anything you would rather skip, such as meat, fish, gluten or dairy. Who you are cooking for, so the shopping list is sized for everyone at the table. And whether you want leftover lunches or fresh ones. Then Damson plans seven days of lunches and dinners, each with about how many minutes it takes.

Every plate carries protein, fiber and vegetables, with carbohydrates that come mostly whole: that is our default for a PCOS meal plan, and it follows the 2023 international guideline, which recommends general healthy eating rather than any one diet. What you skip is absolute. A plate with a food you skip is never planned, swapped in or put on your list.

Today opens on tonight's dinner

There is no plan to go and look for. Today opens on tonight's dinner, with tomorrow's lunch and dinner underneath, so the question of what to cook is answered before six in the evening. If you like, Damson reminds you at the time you usually cook, with tonight's recipe.

Each recipe says what goes in, in grams for one serving, and how to make it, step by step. Rice, pasta and lentils that are weighed cooked also say how much to measure out dry. Tap I made this and the meal is logged in your food diary, with no photo needed.

Damson's Today screen with tonight's dinner, chicken and pepper tortillas, about 25 minutes, cooking at 6:30 PM, with I made this and Open recipe buttons. Below it, tomorrow's lunch, last night's dinner reheated, and tomorrow's dinner, then See your week.

Cook once, eat twice

If you choose leftover lunches, some dinners are cooked as two portions. The second waits in the fridge and becomes the next day's lunch, marked in your week as last night's dinner, reheated, so there is nothing to cook at midday.

Only dinners that keep well are planned this way, and their recipes end with how to cool, store and reheat the second portion once, until it is steaming hot. It is meal prep for PCOS without a Sunday afternoon of boxes.

A Damson recipe for chicken and pepper tortillas, about 25 minutes, with the line Cook a second portion for tomorrow's lunch. What goes in lists chicken breast, wheat tortillas, red bell pepper, onion and lettuce in grams, with Amounts for one serving. Your list is for 2. How to make it follows, step by step.

One shopping list for the week

The week's lunches and dinners become one grocery list, grouped by aisle: vegetables, beans and lentils first, then fruit and nuts, fish, meat and poultry, dairy and eggs, and bread, grains and pasta. Things most kitchens already have, such as oils and spices, are kept apart, so you look before you buy.

The list is sized for everyone you cook for, and rice and pasta are listed at their dry weight, the way you buy them.

Damson's Shopping list, for this week's lunches and dinners. Under Vegetables, beans and lentils: arugula, baked sweet potato ticked off, broccoli, butter beans, cannellini beans, carrots, cherry tomatoes, chickpeas and chopped tomatoes, each in grams.

Swap a meal, and next week learns

Not in the mood for Thursday's dinner? Tap Swap and Damson offers something else for this meal, only from plates that fit your rules. If nothing else fits, it says so, and the meal stays.

More often and Less often on any meal tell Damson what you liked, and next week is planned around it. It also steers away from the plates you had in your recent weeks, so the same dinners do not come round every Monday.

The end of a Damson recipe: the last step says to cool the second portion quickly, refrigerate it and reheat it the next day until steaming hot all the way through. Below, the foods from the pantry, an I made this button, More often and Less often, and Swap.

After a meal that did not sit well

A couple of hours after you eat, Damson asks one small question: how did it sit? Most meal plans stop at the plate; this one listens to the answer.

After a planned meal that did not sit well, Damson asks whether you want to see less of it. You pick the whole plate, or one or more of its foods, or nothing at all. Nothing is preselected and nothing is lowered on its own, because a rough evening has many causes. What you pick comes up less often in your next weeks, nothing is taken out, and you can undo it in Patterns.

Damson's meal check-in with the card See less of this? Pick what you'd like less of in your next weeks. Nothing changes unless you pick something. The choices are the whole plate, roast chicken thigh, baked butternut squash and curly kale, none picked, above a See less button.

A sample PCOS week

Here is the kind of week Damson plans for someone who skips nothing, with leftover lunches. These are real plates from the planner; your own week is built from your answers and will differ.

An example week of PCOS lunches and dinners, with about how long each takes
Day	Lunch	Dinner
Monday	Tuna and cannellini bean salad, 10 min	Chickpea curry with brown rice, 35 min, cooked for two
Tuesday	Last night's chickpea curry, reheated	Lemon chicken with quinoa and green beans, 30 min
Wednesday	Red lentil and carrot soup, 30 min	Baked salmon with new potatoes and broccoli, 30 min
Thursday	Egg, white bean and green bean salad, 20 min	Turkey chili with brown rice, 45 min, cooked for two
Friday	Last night's turkey chili, reheated	Steak with mashed butter beans and broccoli, 25 min
Saturday	Chicken burrito bowl with brown rice, 35 min	Red lentil and sweet potato curry with brown rice, 40 min
Sunday	Feta, chickpea and cucumber quinoa salad, 25 min	Roast chicken with roasted potatoes and vegetables, 55 min

Beans, lentils or chickpeas turn up most days, fish comes in during the week, and the dinners cooked for two save cooking at midday. Breakfast and snacks stay yours; the plate library and your meal ideas have plates for both.

What is free, and what is Damson Plus?

Free, every day: your planned week with every meal named, today's recipe and today's shopping list. Logging meals, symptoms and your cycle stays free too.

Damson Plus, the subscription, opens every day's recipe, swaps, the whole week's shopping list and the plate library to search by breakfast, lunch, dinner or snack. The annual plan starts with a 7-day free trial, and prices are shown in the App Store for your country.

Questions about the meal planner

Is there a free PCOS meal planner?

Damson plans your whole week for free and shows every meal in it, and today's recipe and today's shopping list are yours every day without paying. Damson Plus, the subscription, opens every day's recipe, swaps and the whole week's shopping list, with a 7-day free trial on the annual plan. Prices are shown in the App Store for your country.

What should a PCOS meal plan include?

The 2023 international PCOS guideline does not single out one diet. It recommends general healthy eating that suits you and that you can keep up. Damson's own defaults follow that: every planned plate carries protein, fiber and vegetables, carbohydrates come mostly whole, and no food is called good or bad. It is not a treatment, and it is not a substitute for advice from your doctor or a dietitian.

Can I use it if I'm vegetarian, or skip gluten or dairy?

Yes. Tell Damson what you skip, such as meat, fish, gluten, dairy, eggs, nuts or soy, and your week is planned without them. What you skip is never bent to fill a day: if your rules leave too few plates for a day, that day is left open and your meal ideas show plates that fit.

Does it help with meal prep?

If you want leftover lunches, some dinners are cooked as two portions and the second becomes the next day's lunch, so you cook once and eat twice. Each recipe that keeps says how to cool, store and reheat it once until it is steaming hot.

Does the planner count calories?

No. Damson never counts calories and has no targets, scores or streaks. A planned plate shows its foods, its amounts in grams for one serving and about how long it takes to make.

Does it learn what I like?

Yes, from what you tell it. More often and Less often on a meal shape next week, a swap keeps your rules, and Damson avoids repeating your recent weeks. After a planned meal that did not sit well, it asks whether you want to see that plate, or some of its foods, less often. Nothing changes unless you choose it, and you can undo it.

Where does the meal planner work?

Damson is an iPhone app. The week speaks your shop's language: American words in the US, British words in the UK and Ireland, and on a phone set to Turkish a Turkish week of plates you can buy in Turkish shops.

Is a PMOS meal plan the same as a PCOS meal plan?

Yes. PMOS is the new name for PCOS, agreed in 2026, and nothing about the condition or about eating with it changed with the name. Damson plans the same week whichever name you use.