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7-Day PCOS Diet Plan

7 day PCOS diet plan

As a PCOS Dietitian, I hear many clients express their frustrations with knowing what to eat to manage their PCOS symptoms. That is why I have created this 7-Day PCOS Diet Plan which is highly based on the Mediterranean diet and the Low Glycemic Index. If you are curious to know more about these two diet modifications for PCOS then contact me here.

When you read over this 7 day PCOS Diet Plan you may notice some similarities day to day, meal to meal. The similarities in each meal are 1) a good source of protein and 2) a good source of fibre. Both are extremely beneficial and important nutrients for managing PCOS symptoms.

Did you know that women need 28g of fibre every day? Eating a diet pack with fruits, vegetables and whole grains is a good way to ensure that you are meeting your daily fibre needs.

7-Day PCOS Diet Plan:

Day 1:

Breakfast: PB and J overnight oats

Lunch: Chicken salad sandwich with carrot sticks and ranch

Snack: Cheese and grapes

Dinner: Turkey meatballs and whole grain pasta with red sauce

Day 2:

Breakfast: 2 egg cups, whole wheat toast and berries/fruit

Lunch: Chicken salad with pita chips and carrot sticks with ranch

Snack: Pita and hummus

Dinner: Grilled chicken breast, rice and Greek salad

Day 3:

Breakfast: Chocolate coconut chia pudding

Lunch: Grilled chicken, rice and Greek salad

Snack: Apple slices and Peanut butter

Dinner: Grilled salmon, brown rice and asparagus

Day 4:

Breakfast: Greek yogurt parfait with berries and granola

Lunch: Bento box (2 hard-boiled eggs, vegetable sticks, whole wheat tortilla + hummus)

Snack: Granola bar and Greek yogurt cup

Dinner: Coconut shrimp, steamed vegetables and coconut rice

Day 5:

Breakfast: 2 egg cups, whole wheat toast and berries/fruit

Lunch: Grilled falafel, rice, Greek salad and hummus

Snack: Whole wheat English muffin and peanut butter

Dinner: Baked chicken thigh, baked zucchini and fingerling potatoes

Day 6:

Breakfast: Strawberry banana chia pudding

Lunch: Baked chicken thigh, baked zucchini and fingerling potatoes

Snack: Muffin and hard-boiled egg

Dinner: Baked haddock, steamed green beans and whole-grain rice

Day 7:

Breakfast: Bento box/cold plate (Whole wheat tortilla + peanut butter + banana + hard-boiled egg)

Lunch: Baked haddock, steamed green beans and whole-grain rice

Snack: Assorted vegetables and hummus

Dinner: Turkey with steamed sweet potato, roasted carrots and broccoli

I hope this 7-day PCOS diet plan helps to inspire you to incorporate more PCOS-friendly meals into your week! If you are looking to create a more specific PCOS diet plan, then come work with me!

Your Guide to Thriving with Polycystic Ovary Syndrome

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