As a dietitian who specializes in PCOS, I know how challenging it can be to figure out what to eat. So I’ve created this done-for-you 7-day PCOS meal plan to take the guesswork out of eating for hormone balance, weight loss, and symptom relief. This plan features balanced macronutrients, anti-inflammatory foods, metabolism-boosting recipes, and grocery lists to set you up for PCOS success.
Why Follow a Meal Plan for PCOS?
PCOS is a complicated condition, but emerging research shows just how much diet and lifestyle changes can improve symptoms:
- Eating to balance blood sugar reduces androgen levels and inflammation. This helps restore ovulation and fertility [1].
- A healthy diet that enables weight loss of just 5% body weight can restore menstrual cycles [2].
- Nutrient-dense meals enhance insulin sensitivity, reduce risk of diabetes, and support egg quality [3].
- Anti-inflammatory foods decrease risk for heart disease and mood disorders common in PCOS [4].
But figuring out what to eat with PCOS can seem totally overwhelming at first. A meal plan takes away the stress of constant meal decision making. By creating a PCOS-friendly nutrition blueprint to follow each day, it makes it so much easier to stay on track with your goals.
So skip the diet confusion and follow this proven 7-day plan!
How to Use This 7-Day PCOS Meal Plan
Here’s a quick overview of how to maximize this plan:
- Eat every 3-4 hours. Don’t skip meals or go too long without eating. Steady mini-meals balance blood sugar.
- Follow the meal plans. I’ve provided complete daily menus with balanced nutrition.
- Make batch meals. Recipes make 2-4 servings. Cook ahead so meals are grab-and-go.
- Modify as needed. Swap out meals based on preferences, calorie needs, vegetarian eating.
- Use the shopping list. Stock up on healthy staples you’ll need for the week ahead.
- Drink water. Stay hydrated with water and herbal tea between meals.
With meal planning done for you, it’s easier than ever to eat right with PCOS! Now, let’s get to the recipes…
Day 1
Breakfast: Veggie Scrambled Eggs
- 2 eggs, spinach, tomatoes: 346 calories
Snack: Berry Smoothie
- 1 smoothie: 252 calories
Lunch: Mason Jar Salad
- With chicken, greens, nuts: 398 calories
Snack: Carrots and Hummus
- 15 baby carrots, 2 Tbsp hummus: 137 calories
Dinner: Sheet Pan Chicken Fajitas
- With veggies, tortilla: 409 calories
Dessert: Greek Yogurt with Berries
- 1 cup yogurt with 1 cup mixed berries: 232 calories
Total Calories: 1,774
Day 2
Breakfast: Overnight Oats
- 1 serving: 383 calories
Snack: Hard Boiled Egg
- 1 egg: 71 calories
Lunch: Lentil Soup
- 1 serving homemade soup: 340 calories
Snack: Apple Slices with Peanut Butter
- Sliced apple, 2 Tbsp peanut butter: 258 calories
Dinner: Sheet Pan Teriyaki Salmon
- 4oz salmon with broccoli: 360 calories
Dessert: Small square 70% dark chocolate
- 1 square: 170 calories
Total Calories: 1,582
Day 3
Breakfast: Veggie Eggs Benedict
- 1 serving: 243 calories
Snack: Cottage Cheese and Fruit
- 1⁄2 cup cottage cheese with pineapple: 180 calories
Lunch: Massaged Kale Salad
- With chickpeas, avocado: 399 calories
Snack: Energy Bites
- 2 homemade bites: 200 calories
Dinner: Zoodles with Turkey Meatballs
- 3-4oz turkey meatballs with zucchini noodles: 394 calories
Dessert: Chia Seed Pudding
- 1 serving: 120 calories
Total Calories: 1,536
Day 4
Breakfast: Pumpkin Protein Pancakes
- 2 small pancakes: 220 calories
Snack: Turkey Roll-ups
- 3oz turkey with cheese slice: 257 calories
Lunch: Vegan Buddha Bowl
- Tofu, quinoa, roasted veggies: 397 calories
Snack: Celery with Almond Butter
- 4 celery stalks with 2 Tbsp almond butter: 208 calories
Dinner: Sheet Pan Lemon Chicken
- Chicken breast with green beans: 345 calories
Dessert: Berries with Whipped Cream
- 1 cup mixed berries, 2 Tbsp whipped cream: 132 calories
Total Calories: 1,559
Day 5
Breakfast: Veggie Frittata
- 1 wedge: 173 calories
Snack: Chia Seed Pudding
- 1 serving: 120 calories
Lunch: Cobb Salad
- With chicken, egg, avocado: 399 calories
Snack: Dark Chocolate Rice Cake
- 1 rice cake with 1 square chocolate: 132 calories
Dinner: Bunless Greek Turkey Burgers
- With oven fries: 524 calories
Dessert: Frozen Banana Nice Cream
- 1 serving: 256 calories
Total Calories: 1,604
Day 6
Breakfast: Tofu Veggie Scramble
- 1 serving: 180 calories
Snack: Sliced apple with 1 Tbsp peanut butter
- 1 medium apple, 1 Tbsp peanut butter: 198 calories
Lunch: Quinoa Taco Salad
- With ground turkey, peppers: 397 calories
Snack: Roasted Chickpeas
- 1⁄4 cup roasted chickpeas: 104 calories
Dinner: Sheet Pan Honey Glazed Salmon
- 4oz salmon with Brussels sprouts: 330 calories
Dessert: Coconut Chia Pudding
- 1 serving: 156 calories
Total Calories: 1,365
Day 7
Breakfast: Green Protein Smoothie
- 1 smoothie: 279 calories
Snack: Hard Boiled Egg
- 1 egg: 71 calories
Lunch: Mediterranean Tuna Salad
- Over mixed greens: 319 calories
Snack: Celery with Nut Butter
- 4 celery stalks with 1 Tbsp almond butter: 130 calories
Dinner: Veggie and Bean Enchiladas
- 1 enchilada with veggie filling: 348 calories
Dessert: Frozen Grapes
- 1 cup grapes: 104 calories
Total Calories: 1,251
PCOS Diet Shopping List
Grab this list and stock up on healthy staples for the week ahead!
Produce: spinach, kale, tomatoes, onions, bell peppers, broccoli, green beans, Brussels sprouts, carrots, celery, zucchini, berries, banana, apple, avocado
Protein: eggs, chicken breast, ground turkey, salmon fillet, tuna, lentils, chickpeas, tofu
Dairy: Greek yogurt, cottage cheese, cheese, almond milk, coconut milk
Nuts/Seeds: slivered almonds, peanut butter, chia seeds, almond butter, pumpkin seeds
Whole Grains: old fashioned oats, quinoa, brown rice
Seasonings/Oils: olive oil, sesame oil, garlic, cumin, chili powder, balsamic vinegar
Meal Prepping Tips for PCOS
Here are my top tips for meal prepping success:
- Cook 2-4 servings of recipes at once for quick leftovers
- Prep ingredients ahead of time by chopping veggies, marinating proteins, etc.
- Cook a big batch of quinoa or brown rice for the week
- Wash and prep produce when you get home from the grocery store
- Portion out snacks like nuts, energy bites, cut vegetables
- Keep cooked proteins, grains and produce in the fridge for fast meal assembly
Start this 7-day plan and take control of your PCOS once and for all! What are you waiting for? Your hormonal balance and metabolism are waiting for some nutrition TLC.