If you’re managing Polycystic Ovary Syndrome (PCOS), you likely know how important nutrition is in balancing hormones, improving energy, and supporting overall health. But planning meals can feel overwhelming. That’s why I’ve put together this 7-day PCOS diet plan designed to help you eat balanced without restrictive dieting or obsessive macro counting. Let’s dive in!
Key Principles for PCOS Nutrition
Before we get into the meal plan, here are a few guiding principles:
- Prioritize Protein: Protein stabilizes blood sugar, promotes satiety, and supports muscle health. Aim for 20-30g per meal (Teede et al., 2018).
- Incorporate Fiber-Rich Carbohydrates: Choose whole grains, fruits, and veggies for steady energy and better digestion (Moran et al., 2013).
- Healthy Fats are Your Friend: Include omega-3-rich foods like salmon, walnuts, and chia seeds to improve insulin resistance and reduce inflammation (Yang et al., 2018).
- Choose Low-Glycemic Foods: Focus on foods that have a gentle impact on blood sugar, like berries, beans, and leafy greens (Dunaif, 1997).
- Hydration Matters: Drink plenty of water and consider spearmint tea, which may support hormonal balance (Grant, 2010).
7-Day PCOS Diet Plan
Want a copy of this diet plan along with the grocery list and recipes, grab your free PDF download here!
Day 1
Breakfast: Veggie frittata with whole wheat toast topped with mashed avocado.
Lunch: 1/2 Taylor Farms Chopped Salad Kit topped with 4 oz of rotisserie chicken and a small apple.
Dinner: Beef tacos (made with carb smart tortillas) with side of Mexican veggie medley.
Day 2
Breakfast: Overnight protein oats topped with sliced strawberries and banana.
Lunch: Hummus with carrots and Chobani 20g Protein yogurt topped with KIND granola.
Dinner: Greek chicken meatball bowl.
Day 3
Breakfast: Veggie frittata with whole wheat toast topped with mashed avocado.
Lunch: 1/2 Taylor Farms Chopped Salad Kit topped with 4 oz of rotisserie chicken and a small apple.
Dinner: Pesto chicken pasta with side salad.
Day 4
Breakfast: 2-3 eggs over sautéed spinach with whole wheat toast topped with mashed avocado.
Lunch: Hummus with carrots and Chobani 20g Protein yogurt topped with KIND granola.
Dinner: Sheet pan salmon with side of sweet potato and broccoli.
Day 5
Breakfast: Overnight protein oats topped with sliced strawberries and banana.
Lunch: Leftover chicken pesto pasta with side salad.
Dinner: 2-3 slices of your favorite pizza with side salad
Day 6
Breakfast: Sweet potato veggie skillet topped with sliced avocado.
Lunch: Rotisserie chicken veggie wrap with side of cottage cheese and sliced cucumbers.
Dinner: Leftover sheet pan salmon with sweet potato and broccoli.
Day 7
Breakfast: Overnight protein oats topped with sliced strawberries and banana.
Lunch: Hummus with carrots and Chobani 20g Protein yogurt topped with KIND granola.
Dinner: Sloppy joes on whole wheat bun with side salad.
Want to get a copy of this 7-day pcos diet plan PLUS the grocery list, recipes, and prep tips? Grab your free download here!
Snack Ideas
Snacks can still be a part of a healthy diet with PCOS, as long as they are balanced a majority of the time. Here are some of my favorite go-to’s as a dietitian living with PCOS myself.
- Handful of almonds or walnuts.
- Sliced veggies with guacamole or hummus.
- Hard-boiled eggs.
- Fresh fruit paired with a cheese stick.
- Small smoothie with spinach, frozen berries, milk, and protein powder.
- Greek yogurt topped with berries.
- Sliced apple with nut butter
Tips for Meal Prep Success
- Batch Cook Proteins: Grill or bake chicken breasts, ground turkey, or salmon to use throughout the week.
- Prep Veggies in Advance: Chop and store them in containers for easy access.
- Make Use of Leftovers: Plan dinners that work as next-day lunches.
What Clients Are Saying
“This has completely changed the way I approach food! My weight is the lowest it’s been in a long time and I’m not having to starve myself!” — Allison C.
“I love that I’m eating foods I actually enjoy AND that are healthy for me! You’ve made it so much easier than I thought it’d be!” — Hannah M.
“After following this plan, I’m already feeling so much better! I have so much more energy and I’m not feeling as bloated.” — Brittany S.
By following this plan, you can take steps to balance your hormones, reduce inflammation, and feel more confident in managing your PCOS. Remember, this isn’t about perfection—it’s about making small, consistent changes that honor your body and help you thrive.
Don’t forget to grab your free pdf download of the 7-day diet plan that also includes the recipes, grocery list, and meal prep tips!
References:
- Teede, H. J., et al. (2018). Evidence-based guidelines for the assessment and management of polycystic ovary syndrome. Fertility and Sterility. PubMed
- Moran, L. J., et al. (2013). The dietary composition in overweight women with PCOS: Is it different from healthy controls? Diabetes Care. PubMed
- Yang K, et al. (2018). Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018 Mar 27;16(1):27. doi: 10.1186/s12958-018-0346-x. PubMed
- Dunaif, A. (1997). Insulin resistance and the polycystic ovary syndrome: Mechanism and implications for pathogenesis. Endocrine Reviews. PubMed
- Grant, P. (2010). Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome: A randomized controlled trial. Phytotherapy Research. PubMed
Hi! I’m Hannah, your PCOS dietitian! I empower women with PCOS to eat balanced without restrictive diets so they can lose weight and feel their best. Whether through practical tips or grace-filled encouragement, I’m here to guide you every step of the way!
