Take the guesswork out of managing your PCOS symptoms with this weeklong meal plan.
Reviewed by Dietitian Jessica Ball, M.S., RD
About This Plan
- This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
- Each day provides at least 80 grams of protein and 30 grams of fiber to support balanced blood sugar levels.
- This plan prioritizes recipes with no added sugar to help manage PCOS.
Polycystic ovary syndrome (PCOS) is a common condition among women of reproductive age that impacts hormone balance, reproductive health and metabolism. Because PCOS disrupts both reproductive and metabolic hormones, it is often linked with higher androgen levels and insulin resistance. These hormonal changes can lead to irregular periods, infertility, acne, excess facial and body hair, weight gain and unstable blood sugar levels. Fortunately, the foods you eat can play a significant role in managing symptoms and improving how you feel day to day. That’s why this 7-day meal plan focuses on whole, nourishing foods that are free of added sugars, which can contribute to blood sugar spikes and make symptoms harder to manage. Each meal and snack is built around balanced sources of protein from lean meats and fish, fiber-rich fruits, vegetables and legumes, and healthy fats like olive oil and avocado. With nutrient-dense meals and no added sugar, this plan will keep you satisfied while supporting your health with PCOS.
| Meal Plan at a Glance | |||||||
|---|---|---|---|---|---|---|---|
| DAYS | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| MEALS | Breakfast: Raspberry-Banana Yogurt Parfait ——– Lunch: Black Bean–Quinoa Power Bowl ——– Dinner: Savory Salmon Rice Bowl | Breakfast: Overnight Oats with Chia ——– Lunch: Green Veggie Bowl w/ Chicken ——– Dinner: Easy White Bean Skillet | Breakfast: Overnight Oats with Chia ——– Lunch: Green Veggie Bowl w/ Chicken ——– Dinner: Lemon Shrimp & Orzo Salad | Breakfast: Overnight Oats with Chia ——– Lunch: Green Veggie Bowl w/ Chicken ——– Dinner: Turkey Meatballs w/ Zucchini | Breakfast: Overnight Oats with Chia ——– Lunch: Green Veggie Bowl w/ Chicken ——– Dinner: Crispy Oven-Fried Fish Tacos | Breakfast: Chickpea & Kale Toast ——– Lunch: Cucumber-Salmon Sandwich ——– Dinner: 20-Min Chickpea Soup & Salad | Breakfast: Chickpea & Kale Toast ——– Lunch: Cucumber-Salmon Sandwich ——– Dinner: Chicken Hummus Bowls |
| DAILY TOTALS | Calories: 1793 Fat: 64g Protein: 88g Carbs: 220g Fiber: 45g Sodium: 1776mg | Calories: 1775 Fat: 87g Protein: 83g Carbs: 187g Fiber: 38g Sodium: 1536mg | Calories: 1797 Fat: 89g Protein: 98g Carbs: 172g Fiber: 35g Sodium: 1262mg | Calories: 1796 Fat: 94g Protein: 106g Carbs: 150g Fiber: 31g Sodium: 1504mg | Calories: 1777 Fat: 86g Protein: 90g Carbs: 186g Fiber: 42g Sodium: 1226mg | Calories: 1783 Fat: 74g Protein: 94g Carbs: 179g Fiber: 34g Sodium: 2139mg | Calories: 1788 Fat: 77g Protein: 112g Carbs: 156g Fiber: 31g Sodium: 2085mg |
Day 1
Daily totals: 1793 calories, 64 g fat, 88 g protein, 220 g carbohydrates, 45 g fiber, 1776 mg sodium
Breakfast (409 Calories)
● 1 serving
Morning Snack (208 Calories)
● 1 serving
Lunch (500 calories)
● 1 serving
Afternoon Snack (195 Calories)
● 1 serving
Dinner (481 Calories)
● 1 serving
To make it 1,500 calories: Omit morning snack. Change afternoon snack to ½ serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas.
To make it 2,000 calories: Change breakfast to 1.5 servings Raspberry-Banana Yogurt Parfait.
Meal-Prep Tips:
- Prepare Overnight Oats with Chia Seeds to enjoy for breakfast on Days 2 through 5
- Make Green Veggie Bowl with Chicken & Lemon-Tahini Dressing to have for lunch on Days 2 through 5
- Prepare Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas to have as an afternoon snack on Days 1, 6 and 7
Day 2
Daily totals: 1775 calories, 87 g fat, 83 g protein, 187 g carbohydrates, 38 g fiber, 1536 mg sodium
Breakfast (390 Calories)
● 1 serving
Morning Snack (249 Calories)
● 1 pear
● 1 ½ tablespoon almond butter
Lunch (452 calories)
● 1 serving
Afternoon Snack (240 Calories)
● 1 large boiled egg
● 1 ounce pistachios
Dinner (444 Calories)
● 1 serving
To make it 1,500 calories: Omit morning snack.
To make it 2,000 calories: Add a 1 serving Golden-Milk Shake as an evening snack.
Day 3
Daily totals: 1797 calories, 89 g fat, 98 g protein, 172 g carbohydrates, 35 g fiber, 1262 mg sodium
Breakfast (390 Calories)
- 1 serving Overnight Oats with Chia Seeds
Morning Snack (249 Calories)
● 1 pear
● 1 ½ tablespoon almond butter
Lunch (452 calories)
● 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Afternoon Snack (240 Calories)
● 1 large boiled egg
● 1 ounce pistachios
Dinner (467 Calories)
● 1 serving
To make it 1,500 calories: Change morning snack to 1 pear and 1 tablespoon almond butter. Omit afternoon snack.
To make it 2,000 calories: Add a 1 serving Golden-Milk Shake as an evening snack.
Day 4
Daily totals: 1796 calories, 94 g fat, 106 g protein, 150 g carbohydrates, 31 g fiber, 1504 mg sodium
Breakfast (390 Calories)
- 1 serving Overnight Oats with Chia Seeds
Morning Snack (167 Calories)
● 1 pear
● 2 teaspoons almond butter
Lunch (452 calories)
● 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Afternoon Snack (240 Calories)
● 1 large boiled egg
● 1 ounce pistachios
Dinner (547 Calories)
● 1 serving
To make it 1,500 calories: Omit almond butter from morning snack. Omit afternoon snack.
To make it 2,000 calories: Add a 1 serving Golden-Milk Shake as an evening snack.
Day 5
Daily totals: 1777 calories, 86 g fat, 90 g protein, 186 g carbohydrates, 42 g fiber, 1226 mg sodium
Breakfast (390 Calories)
● 1 serving Overnight Oats with Chia Seeds
Morning Snack (200 Calories)
● 1 pear
● 1 tablespoon almond butter
Lunch (452 calories)
● 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Afternoon Snack (240 Calories)
● 1 large boiled egg
● 1 ounce pistachios
Dinner (496 Calories)
● 1 serving
To make it 1,500 calories: Change morning snack to 1 pear and 2 teaspoons almond butter. Omit afternoon snack.
To make it 2,000 calories: Add a 1 serving Golden-Milk Shake as an evening snack.
Day 6
Daily totals: 1783 calories, 74 g fat, 94 g protein, 179 g carbohydrates, 34 g fiber, 2139 mg sodium
Breakfast (397 Calories)
● 1 serving
Morning Snack (208 Calories)
● 1 serving Golden-Milk Shake
Lunch (503 calories)
● 1 serving
Afternoon Snack (195 Calories)
● 1 serving
Dinner (480 Calories)
● 1 serving
● ½ serving
To make it 1,500 calories: Omit morning snack. Omit ½ serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette from dinner.
To make it 2,000 calories: Increase dinner to 1.5 servings 20-Minute Chickpea Soup.
Day 7
Daily totals: 1788 calories, 77 g fat, 112 g protein, 156 g carbohydrates, 31 g fiber, 2085 mg sodium
Breakfast (397 Calories)
● 1 serving Chickpea & Kale Toast
Morning Snack (208 Calories)
● 1 serving Golden-Milk Shake
Lunch (503 calories)
● 1 serving Cucumber-Salmon Salad Sandwich
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (485 Calories)
● 1 serving
To make it 1,500 calories: Omit morning snack. Change afternoon snack to ½ serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas.
To make it 2,000 calories: Change afternoon snack to 2 servings Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Frequently asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious No Added Sugar Recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 400 calories while the lunches span 450 to 500 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Other Tips for Managing PCOS
Alongside its links to insulin resistance and blood sugar dysregulation, PCOS is often associated with low-grade chronic inflammation. As such, adopting a diet rich in anti-inflammatory foods can also help manage PCOS symptoms. Several of these foods include:
- Leafy green vegetables: Leafy greens like spinach and kale contain antioxidants that help neutralize cell-damaging free radicals and reduce inflammation.
- Berries: Blueberries, raspberries, blackberries and strawberries are packed with polyphenols and vitamin C that also help to lower inflammation and oxidative stress.
- Fatty fish: Salmon, mackerel and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve insulin sensitivity.
- Spices: Spices like turmeric and ginger contain potent compounds that help to lower inflammatory markers.,
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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