Personalised 5-day plans built around your hormones and goals — with step-by-step recipes and one grocery list.
A personalised 5-day meal plan built around insulin resistance: high protein, low GI, with step-by-step recipes and a grocery list.
✓ Free · No card needed · Supermarket ingredients
Not ready?
Nutritional estimates only · Not medical advice · Always consult your dietitian
Women with PCOS aren't eating too much. They're eating the wrong things for their hormones.
HerMeal plans every meal around insulin resistance, not just calories — because that's what PCOS actually requires.
How it works
A short wizard collects everything the AI needs. Then it builds your complete week — macros, meals, recipes, and grocery list — from scratch.
Calorie goal, fasting window, protein target, PCOS/PMOS profile type, preferred proteins, dietary restrictions, food dislikes, and cooking time. One question at a time — takes about 90 seconds.
A complete Mon–Fri plan with PCOS-tuned macros (high protein, low GI, high fibre), step-by-step recipes, and a consolidated grocery list. Built from scratch for your exact profile, every time.
Cook from step-by-step recipes and shop from one grocery list. On the free trial or a paid plan, log meals in the calorie counter, ask the AI Coach about your plan, swap meals you don't want, and generate a new week whenever you're ready.
What's included
Higher protein, lower-GI carbs and plenty of fibre are the nutritional levers most commonly used to support insulin sensitivity in PCOS — every plan is built around your protein and calorie targets, and shows the fibre each day delivers.
16:8, 18:6, 20:4 or no fasting — every meal is scheduled around your eating window. Not a generic three-meals-a-day structure that ignores when you actually eat.
Insulin resistance, lean PCOS, inflammatory, post-pill, fertility-focused — the AI adjusts the nutritional approach to match what your body actually needs right now.
Step-by-step recipes and one consolidated weekly grocery list. The AI reuses a tight set of 20–25 ingredients across your whole week — you use everything you buy, nothing goes to waste.
💰 One shop. Zero waste.Ask questions about your plan, request substitutions, or get guidance on eating out. The AI Coach knows your full profile and plan — it's not a generic chatbot.
Dairy-free, gluten-free, halal, kosher, nut-free, vegetarian — the AI respects every restriction you set. If you can't eat it, it won't appear anywhere in your plan.
No chef skills needed
Every meal is broken into short numbered steps — one action each, written like a friend explaining over text. You know exactly what to do, in what order, and when it's ready.
Why this exists
I built HerMeal for my wife, who has PCOS. Every app we tried treated her like anyone trying to lose weight — calories in, calories out, no real understanding of insulin resistance or how PCOS actually works. I spent months learning the nutritional science and built what she actually needed. She's been using it ever since.
— Matthew, founder of HerMeal
Pricing
7-day free trial on both plans. No charge until day 8 — cancel any time. Prices in USD.
Basic
Full Mon–Friday plans with tweaks and AI coaching built in.
Every plan you generate comes with 2 tweaks — use them whenever you want. They refresh with every new plan and don't come out of your 5 plan credits.
7-day free trial · 3 plans during trial · no charge until day 8
Pro
The full experience — more plans, more tweaks, more AI.
Every plan you generate comes with 4 tweaks — use them whenever you want. They refresh with every new plan and don't come out of your 8 plan credits.
7-day free trial · 3 plans during trial · no charge until day 8
Not ready to commit?
One-time PDF · Instant delivery · Trial requires card · Cancel before day 31
"HerMeal exists for the gap between 'I know I should eat better for my PCOS' and 'I can afford a weekly dietitian.' We make eating for your hormones simpler — not effortless, but simpler."
Not a medical service · Not a diagnosis or treatment for PCOS · Macro values are AI-estimated · Always consult your doctor or dietitian before making significant dietary changes
FAQ
Everything you're wondering before you start.
Get a complete, personalised 5-day plan in minutes — built around your hormones, your restrictions, and your goals. Free, no card needed.
Free account · no card · Full 5-day plan included · Card required only for the 7-day trial with the AI coach & more plans each month
What's your daily calorie goal?
Choose the target that best fits your needs. We put protein first, so a day may land up to ~10% above this — we'll flag it when it does.
Do you practice intermittent fasting?
We'll time every meal around your eating window.
What's your protein target?
Higher protein supports satiety and blood sugar stability. Set your own target — 140g is a common starting point.
What's your primary PCOS/PMOS challenge?
This helps us tailor the nutritional approach to your specific situation.
Which proteins do you want to use?
Pick the ones you buy regularly — we'll stick to these all week. Select all that apply, or skip to let us choose.
Any dietary restrictions?
Select all that apply. We'll never include what you can't eat.
HerMeal plans are intentionally low-GI. Bread and refined carbs are excluded because they spike insulin — the root driver in most PCOS cases. Your carb needs are met through lentils, beans, and vegetables. If you don't have significant insulin resistance, tap Complex carbs below to add quinoa, brown rice, and oats.
What do you love to eat? (optional)
Pick up to 3 — your plan will use one of them. Leave blank and your first plan starts with familiar favourites.
Any cuisines to skip? (optional)
Tap up to 3 you'd rather not see. Leave blank for full variety.
Any foods you won't eat? (optional)
We'll leave these out of every meal. You can change this later in Edit Profile.
How much time do you have to cook?
We'll match every recipe to your kitchen schedule.
Personalising your macros…
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Takes a few minutes. We'll email you when it's ready — your plan generates in the background even if you close the app. If it fails, it won't count against your monthly limit.
Add meals above to track your nutrient intake
AI-generated plans are for general wellness guidance only and do not constitute medical or dietary advice. Always consult a qualified healthcare professional before making significant changes to your diet, especially if you have a medical condition.
Your last 5 generated plans — tap to reload any one.
Saving regenerates your plan with the updated settings.
The AI echoes these flavour profiles in your next plan. Tap ✕ to remove any.
Updates meal times on your current plan instantly. Saved for your next generation too.
Manage your payment details, view invoices, or cancel from the billing portal.
Questions? Email hello@hermeal.com
This can't be undone — your current plan won't be recoverable.
Found a bug? Have a feature idea? We read every message — usually reply within 24 hours.
Evidence-based nutrition science for your hormones
Your plan is saved to your account — scan to open HerMeal on your phone and install it for daily access. Or visit hermeal.com in your mobile browser.
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