7-Day PCOS Diet Plan: Delicious & Dietitian-Designed

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PCOS is estimated to affect up to 20% of reproductive-age women worldwide, causing a long list of unpleasant symptoms (1). 

The good news is that research shows that what you eat affects symptoms of PCOS and even your ability to get pregnant (2, 3, 4, 5). 

This article provides a dietitian’s sample PCOS meal plan and a 7-day PCOS Diet Plan. It also includes explanations of how nutrition affects PCOS, a list of which foods to eat and which to avoid, and tips for successfully navigating eating with PCOS.

Let’s get started! 

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How Does Diet Affect PCOS?

Diet plays an important role in managing PCOS and its symptoms. Here are a few of the ways diet impacts PCOS:

Blood Sugar Control

Up to 80% of women with PCOS are estimated to have insulin resistance, making it harder to control blood sugar (6). A large study of 2425 women with PCOS also found them more likely to develop type 2 diabetes than women without PCOS (7, 8).

Eating low Glycemic Index (GI) foods can help control your blood sugar levels so you avoid cravings and dips in your energy levels.

Weight Management

Women with PCOS often gain weight very easily due to hormonal imbalances (9, 10). PCOS also makes it more difficult to lose weight. Despite the influence of hormones in PCOS, what you eat can also affect your weight.

Inflammation

Research has found a link between low-grade chronic inflammation and PCOS (11). Chronic inflammation is also associated with other conditions that are more common for women with PCOS to develop, such as type 2 diabetes and heart disease (8, 12, 13, 14).

Certain foods can contribute to inflammation whereas other foods have anti-inflammatory properties. A healthy PCOS diet plan will be rich in anti-inflammatory nutrients like polyphenols and omega-3 fatty acids (12). 

Hormonal Balance

There are over 50 hormones present in humans, and what you eat can affect them. For example, there is a link between high insulin levels causing excessive testosterone and androgen – male sex hormones that are high in PCOS (15). In turn, your hormones impact your symptoms as well as your fertility. 

Overall Health

It’s no secret that what you eat is important to your overall health and well-being. A diet rich in fruits and vegetables, beans, nuts, seeds, plant-based proteins, whole grains, and fatty fish can make you feel better and stronger. 

Foods to Eat With PCOS

A healthy PCOS diet plan should include foods that work for you rather than against you. 

It should include nutrients that:

• help control your blood sugar and enhance your energy levels
• improve hormonal balance
• keep you feeling satisfied without causing weight gain
• decrease chronic inflammation
• reduce frustrating symptoms
• enhance your fertility and overall health

Here is a list of good foods to include in a PCOS diet plan:

• Whole Grains:
  • Buckwheat
  • Barley
  • Spelt
  • Quinoa (also a protein)
  • Bulgur
  • Wild rice
  • Steel cut or old-fashioned rolled oatmeal
  • Brown rice and whole wheat products (*note that these are higher on the glycemic index, but still rich in fiber)
• Fruit:
  • Blueberries
  • Cherries
  • Strawberries
  • Apples
  • Peaches
  • Grapefruit
  • Plums
  • Oranges
  • Pears
  • Cranberries
  • Avocado
• Vegetables:
  • Lettuce
  • Kale
  • Spinach
  • Zucchini
  • Mushrooms
  • Cabbage
  • Cauliflower
  • Cucumbers
  • Onion
  • Peppers
  • Celery
  • Eggplant
  • Tomatoes
  • Green beans
• Proteins:
  • Salmon
  • Mackerel
  • Halibut
  • Chickpeas
  • Lentils
  • Navy beans
  • Kidney beans
  • Edamame
  • Black beans
  • Black-eyed peas
  • Quinoa
  • Tofu
  • Chicken without skin or lean cuts of meat (note that fatty fish and plant-based proteins should make up most of your protein sources)
• Healthy Fats:
  • Olive oil
  • Avocado
  • Fatty fish (see protein sources above)
  • Nuts and seeds like almonds, walnuts, flax seeds, chia seeds – including nut butters and nut/seed oils like walnut oil

Foods to Limit With PCOS

Limit foods that can cause inflammation, cause blood sugar spikes (high GI foods), and provide little nutritional value. 

• Simple sugars like table sugar, honey, maple syrup (16)
• Cookies, cakes, pastries, ice cream, candy, sugary cereals, sugar-sweetened beverages (16)
• Alcohol (17)
• Red meat (18)
• White bread and white flour products (19)
• Ultra-processed, high-sodium foods like TV dinners, potato chips, and other snack foods (19)
• Fried foods like fried chicken, french fries, etc. (20)
• White rice (19)
• Processed meats like bologna and other deli meat slices, bacon, hot dogs, etc. (19)

Sample PCOS Diet Plan

This sample PCOS diet plan is full of low GI carbs, fiber, antioxidants, healthy fats, and lean protein. Make sure you drink plenty of water with your meals and throughout the day.

Breakfast: 

Mushroom and bell pepper omelet with spelt toast and ½ small avocado. 

To prepare omelet: Heat a pan with 1 tablespoon olive oil over medium heat. Beat 2 eggs in a bowl and then add to the pan. 

Once the eggs begin to solidify, add ½ of a small bell pepper (any color, diced) and 2-3 button mushrooms (chopped) on top of the eggs. 

Gently use a spatula to fold the omelet in half. Allow to cook thoroughly on both sides before serving with your toast and avocado.

Morning Snack:

An apple and a small handful of unsalted almonds. 

Lunch:

A large salad with washed and chopped romaine lettuce, cucumber, tomatoes, red onion,  cooked quinoa, and canned salmon (drained). Toss with olive oil and lemon juice to dress. 

Afternoon Snack: 

Plain Greek yogurt topped with fresh blueberries or a chopped pear.

Dinner:

Wild rice, baked tofu, and roasted asparagus. 

1. To make the tofu, take a block of extra firm tofu, wrap it in paper towels and put between two plates with a stack of heavy books piled onto the top plate.This will remove any extra water. Let the tofu press for 30 minutes. 
2. In the meantime, combine 2 tablespoons of olive oil with 2 cloves of minced garlic, 1 tablespoon of soy sauce, 1 tablespoon of tomato paste, and 1 tablespoon of honey.
3. Cut the tofu into strips and place in a bowl with the marinade, making sure the tofu is evenly coated in marinade. 
4. Preheat the oven to 400℉/205℃. Line a baking sheet with parchment paper. Once the oven is preheated,  arrange the tofu in a single layer on the baking sheet and put in the oven for 15-20 minutes. 
5. The asparagus can be roasted at the same temperature. Simply drizzle with olive oil and roast for 10 minutes or so, until tender. 
6. Prepare wild rice on the stove according to package instructions.

Comprehensive 7-Day PCOS Diet Plan PDF

Looking for something a little more in-depth than a one-day sample meal plan? 

Created by a registered dietitian nutritionist, the Nourishing Conception 7-Day PCOS Diet Plan provides support, guidance, and nourishing meals tailored specifically for individuals managing PCOS.

• 7-Day Diet Plan: Immerse yourself in a week-long journey filled with three nutritionally balanced meals and two satisfying snacks each day. Every meal is carefully crafted to help optimize the health of women with PCOS.
• Convenient Shopping List: Say goodbye to the hassle of meal planning! The detailed shopping list simplifies grocery shopping, ensuring you have all the ingredients needed for each recipe.
• Recipe Modification Tips: At Nourishing Conception, we understand the unique nature of PCOS and the importance of personalized nutrition. Our plan includes modification tips, catering to your specific dietary needs and preferences.
• Nutrition Facts: Empower yourself with knowledge about the nutritional content of every meal.

As a digital download, you’ll get instant access to the PDF as soon as you complete your payment.

Bottom Line

The right PCOS diet plan will energize you, reduce symptoms, enhance fertility, and tantalize your taste buds at the same time. 

Whether you use the tips from this article to create your own menu or follow the sample one-day plan, taking control of your nutrition is a powerful step toward managing PCOS.

Feeling overwhelmed or short on time?

The 7-Day PCOS Diet Plan by registered dietitian nutritionist Meredith Mishan has you covered. With delicious, PCOS-friendly recipes for three meals and two snacks each day, it takes the guesswork out of meal planning and sets you up for a week of nourishing and satisfying meals.

To save this article, click here to have a PDF version sent directly to your inbox. 

Meredith Mishan, MS, RDN

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Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.

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