Polycystic Ovary Syndrome (PCOS) is a hormonal condition that can lead to irregular periods, weight gain, acne, and fertility challenges. One of the most effective ways to manage PCOS symptoms is through diet — not through extreme restriction, but by eating foods that support hormone balance, reduce inflammation, and stabilize blood sugar.
This 7-day plan is designed to do exactly that. It’s nutrient-dense, satisfying, and sustainable — with meals that help you feel full while nourishing your body.
The Core Principles of This Plan
Before diving into the meals, here’s what makes this plan PCOS-friendly:
- Balanced macronutrients: Every meal includes protein, healthy fats, and low-glycemic carbs.
- Anti-inflammatory foods: Berries, leafy greens, fatty fish, olive oil, nuts, and seeds.
- Blood sugar stability: Meals are designed to prevent sugar spikes and crashes.
- Fiber-rich ingredients: To support digestion and hormone detox.
- Minimal processed foods: Focus on whole, natural ingredients.
The 7-Day PCOS Meal Plan
Day 1
Breakfast: Omelette with spinach, mushrooms, and avocado
Snack: Greek yogurt (unsweetened) with chia seeds and raspberries
Lunch: Grilled salmon with quinoa and steamed broccoli
Snack: Celery sticks with almond butter
Dinner: Roast chicken breast with sweet potatoes and asparagus
Day 2
Breakfast: Steel-cut oats with blueberries, flaxseeds, and cinnamon
Snack: Handful of walnuts
Lunch: Lentil salad with roasted sweet potatoes and olive oil dressing
Snack: Cucumber slices with hummus
Dinner: Baked cod with cauliflower mash and sautéed green beans
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- Personalized Meal Plan
- Daily Follow-up
- Weekly Grocery Lists
- 24/7 WhatsApp Support
- Educational Resources
Day 3
Breakfast: Smoothie with spinach, avocado, chia seeds, almond milk, and protein powder
Snack: Boiled egg and a handful of pumpkin seeds
Lunch: Chickpea stir-fry with zucchini and bell peppers
Snack: Greek yogurt with walnuts
Dinner: Grilled turkey burger (no bun) with roasted Brussels sprouts
Day 4
Breakfast: Scrambled eggs with kale and avocado
Snack: Almonds and green tea
Lunch: Quinoa salad with grilled salmon and mixed greens
Snack: Celery sticks with almond butter
Dinner: Roast chicken with zucchini noodles and olive oil drizzle
Day 5
Breakfast: Chia pudding with almond milk, strawberries, and a sprinkle of cinnamon
Snack: Handful of walnuts
Lunch: Lentil soup with spinach and olive oil
Snack: Cucumber slices with hummus
Dinner: Baked trout with roasted cauliflower and steamed asparagus
Day 6
Breakfast: Omelette with spinach, tomatoes, and avocado
Snack: Greek yogurt with chia seeds
Lunch: Grilled salmon with quinoa and roasted broccoli
Snack: Almonds and green tea
Dinner: Roast chicken breast with sweet potatoes and sautéed kale
Day 7
Breakfast: Smoothie with kale, avocado, chia seeds, coconut milk, and protein powder
Snack: Boiled egg and a handful of walnuts
Lunch: Lentil salad with roasted sweet potatoes and spinach
Snack: Celery sticks with almond butter
Dinner: Baked cod with zucchini noodles and roasted Brussels sprouts
Why This Meal Plan Works for PCOS
- Keeps You Full – Protein, healthy fats, and fiber prevent hunger crashes.
- Regulates Blood Sugar – Low-glycemic carbs avoid insulin spikes.
- Reduces Inflammation – Anti-inflammatory foods ease PCOS symptoms.
- Supports Hormone Health – Nutrients from seeds, healthy fats, and greens promote hormonal balance.
My Results Following This Plan
Within two weeks:
- My bloating decreased
- I felt more energetic throughout the day
- My sugar cravings reduced
After two months:
- My periods became more regular
- My skin started to clear
- I lost weight without feeling deprived
Tips for Making This Meal Plan Work for You
- Meal prep on weekends to save time during busy weekdays.
- Swap proteins as needed — chicken, turkey, fish, tofu, and lentils all work.
- Adjust portions depending on your hunger and activity levels.
- Stay hydrated — aim for 2–3 liters of water daily.
FAQs
1. Can I follow this plan long term?
Yes — it’s balanced and nutrient-rich, making it sustainable for months or even years.
2. Will this help with weight loss?
Yes, by balancing hormones and blood sugar, this plan naturally supports healthy fat loss.
3. Can I make it vegetarian?
Absolutely — replace animal proteins with lentils, chickpeas, tofu, or tempeh.
4. What if I can’t find quinoa or certain ingredients?
Swap with other low-GI carbs like brown rice, buckwheat, or sweet potatoes.
5. How soon will I see results?
Some women notice improvements in energy and bloating within a week, while period regulation may take 2–3 months.