PCOS Meal Plan: 7-Day Anti-Inflammatory, Low-GI Guide to Balance Hormones

Real food, steady blood sugar, calmer hormones.

Why a specific meal plan matters for PCOS

PCOS shows up differently for each person—irregular cycles, acne, hair changes, stubborn weight, or fatigue—yet one thread ties many symptoms together: insulin resistance and chronic, low-grade inflammation. That means the everyday rhythm of your meals can be a lever for better energy, fewer cravings, and more predictable cycles. The goal isn’t perfection or restriction. It’s consistent, balanced meals that keep blood sugar steady, support gut health, and reduce inflammatory stress.

The PCOS plate formula (easy to remember)

Half plate non-starchy vegetables: greens, crucifers, peppers, zucchini, mushrooms.
A quarter plate protein: fish, eggs, chicken, turkey, tofu, tempeh, Greek yogurt, lentils.
A quarter plate slow carbs: quinoa, farro, oats, beans, sweet potatoes, berries.
Add healthy fats: extra-virgin olive oil, avocado, nuts, seeds, tahini.

Aim for 20–35 grams protein and 8–12 grams fiber per meal. Pair carbs with protein and fat, and leave added sugars for rare treats.

Carb timing and glycemic load

You don’t have to go no-carb. Instead, go slow-carb:

Choose intact or minimally processed grains and beans.
Eat fruit with meals or a protein-rich snack.
Front-load protein at breakfast to curb afternoon cravings.
If sleep is an issue, include a small portion of slow carbs at dinner.

Protein, fats, and fiber that pull their weight

Protein: eggs, fish (especially salmon, sardines), chicken thighs, turkey, tofu, tempeh, Greek yogurt, cottage cheese, edamame, lentils.
Fats: extra-virgin olive oil, avocado, walnuts, almonds, chia, flax, pumpkin seeds; these help with satiety and inflammation.
Fiber: vegetables, legumes, berries, chia, flax, oats. Fiber slows digestion and supports estrogen metabolism through the gut.

Flavor your way to less inflammation

Spices and herbs do more than taste good. Use cinnamon for insulin support; turmeric and ginger for inflammation; garlic and rosemary for antioxidant support; parsley, cilantro, and basil for freshness without extra sodium.

Coffee, alcohol, and hydration

Coffee: one to two cups is fine for many; eat with food to avoid jitters.
Alcohol: if you drink, choose dry wine or a simple spirit with soda, and skip sweet mixers.
Hydration: 2–3 liters daily, including herbal tea. Dehydration can feel like hunger.

7-day PCOS meal plan

Portions can be scaled to your energy needs. If you use medication that affects glucose, adjust timing with your clinician.

Day 1

Breakfast: Greek yogurt parfait with chia, walnuts, blueberries, and a drizzle of cinnamon-spiked tahini.
Snack: Sliced cucumber and bell pepper with hummus.
Lunch: Lentil and quinoa tabbouleh with parsley, tomatoes, cucumber, lemon-olive oil dressing; side of feta.
Snack: Apple with almond butter.
Dinner: Sheet-pan salmon with broccoli and sweet potato wedges, turmeric and garlic.

Day 2

Breakfast: Savory oats cooked in veggie broth with spinach, mushrooms, and a soft-boiled egg; chili flakes.
Snack: Cottage cheese with sliced strawberries.
Lunch: Turkey lettuce wraps with avocado, shredded carrots, and sesame-ginger sauce; side edamame.
Snack: A handful of walnuts and a kiwi.
Dinner: Chickpea coconut curry with cauliflower and tomatoes over cauliflower rice plus a scoop of brown basmati.

Day 3

Breakfast: Smoothie: unsweetened almond milk, frozen berries, spinach, protein powder, ground flax, peanut butter; blend thick.
Snack: Roasted chickpeas and a small orange.
Lunch: Farro salad with arugula, roasted zucchini, cherry tomatoes, olives, and tuna in olive oil; lemon zest.
Snack: Dark chocolate (85%) square and raspberries.
Dinner: Chicken thigh stir-fry with bok choy, snap peas, bell pepper; tamari, ginger, garlic; served over quinoa.

_{Photo by S O C I A L . C U T on Unsplash}

Day 4

Breakfast: Two-egg omelet with smoked salmon, dill, capers, and sautéed spinach; side cherry tomatoes.
Snack: Celery sticks with tahini-lemon dip.
Lunch: Black bean bowl with roasted sweet potato, corn, cabbage slaw, avocado, cilantro, lime; Greek yogurt dollop.
Snack: Pear and a few almonds.
Dinner: Baked cod with lemon and herbs; side roasted Brussels sprouts and quinoa pilaf with parsley.

Day 5

Breakfast: Chia pudding with coconut milk, cacao nibs, sliced banana (half), and pumpkin seeds.
Snack: Hard-boiled egg and grape tomatoes.
Lunch: Mediterranean chickpea tuna salad over mixed greens with cucumber and peppers; olive oil and red wine vinegar.
Snack: Small kefir or unsweetened soy yogurt; sprinkle cinnamon.
Dinner: Turkey meatballs in tomato-basil sauce over zucchini noodles with a scoop of whole-grain pasta for balance.

Day 6

Breakfast: High-protein toast: whole-grain sourdough with ricotta, sliced peaches, and hemp seeds; side of arugula.
Snack: Edamame with sea salt and lemon.
Lunch: Warm kale and lentil salad with roasted carrots, tahini-miso dressing, and toasted seeds.
Snack: Blueberries and a small square of cheddar.
Dinner: Tofu sheet-pan fajitas with peppers and onions; corn tortillas, avocado, salsa, and a squeeze of lime.

Day 7

Breakfast: Buckwheat pancakes topped with Greek yogurt and mixed berries; drizzle of almond butter.
Snack: Pistachios and half a grapefruit.
Lunch: Sardine avocado mash on rye with pickled onions and cucumber ribbons; side of greens.
Snack: Protein shake (unsweetened milk, protein powder, cinnamon) and a few baby carrots.
Dinner: One-pot shrimp and veggie orzo with spinach, zucchini, and lemon; side salad with olive oil.

Smart swaps and special diets

Vegetarian: Swap chicken or fish for tofu, tempeh, seitan, or extra legumes. Use eggs and dairy if included.
Vegan: Use soy yogurt, tofu “scramble,” tempeh, and beans. Add B12-fortified foods or a supplement if advised.
Dairy-free: Choose unsweetened soy or almond yogurt; skip cheese; use tahini or avocado for creaminess.
Gluten-free: Use quinoa, brown rice, sorghum, buckwheat, or GF oats; choose corn tortillas or GF bread.
Lower-carb days: Double non-starchy veggies, slightly reduce grains, keep fats steady.

Three quick recipes from the plan

Lemon-olive lentil tabbouleh: Toss 2 cups cooked lentils with 1 cup chopped parsley, 1 cup diced cucumber, 1 cup diced tomatoes, 1/4 cup red onion, zest and juice of a lemon, 2 tbsp olive oil, salt, pepper. Chill.
Turmeric salmon tray bake: Toss broccoli and sweet potato wedges with 2 tbsp olive oil, 1 tsp turmeric, 1 tsp garlic powder, salt. Roast at 425°F for 20 minutes. Add salmon fillets, brush with olive oil, salt, pepper; roast 10–12 minutes more. Finish with lemon.
Tahini-miso dressing: Blend 3 tbsp tahini, 1 tbsp white miso, 2 tbsp lemon juice, 1 tsp honey or maple (optional), 3–5 tbsp water, garlic, pepper.

Batch-cook prep guide (2 hours on Sunday)

Cook a pot of lentils and quinoa; store in glass containers.
Roast two trays of mixed vegetables (broccoli, carrots, zucchini, peppers).
Make a tray of sweet potato wedges and a pan of fajita peppers and onions.
Bake a batch of turkey meatballs or marinate tofu.
Prep a lemon-olive oil vinaigrette and tahini-miso dressing.
Hard-boil half a dozen eggs.
Pre-portion nuts and roasted chickpeas into snack bags.
Wash berries and greens; chop cucumbers and celery; store with paper towels to keep crisp.

The PCOS-friendly grocery list

1. Extra-virgin olive oil — cornerstone fat for dressings and roasting.
1. Canned wild salmon or tuna in olive oil — quick protein with omega-3s.
1. Dry lentils (green or French) — cook fast, high fiber and protein.
1. Quinoa or buckwheat — complete proteins among grains.
1. Chickpeas and black beans (canned or dry) — budget-friendly, versatile.
1. Eggs (pasture-raised if possible) — reliable protein for breakfast or snacks.
1. Firm tofu or tempeh — plant-based protein that takes on flavor.
1. Greek yogurt or unsweetened soy yogurt — calcium, protein, and tang.
1. Leafy greens: spinach, kale, arugula — volume and fiber without heaviness.
1. Cruciferous veg: broccoli, Brussels sprouts, cauliflower — support detox pathways.
1. Colorful veg: bell peppers, zucchini, tomatoes — vitamins and crunch.
1. Berries (fresh or frozen) — lower sugar, higher fiber fruit.
1. Apples, pears, citrus — portable snacks that pair with nuts.
1. Sweet potatoes — slow-burning carbs with potassium.
1. Whole grains: farro, brown basmati, oats — hearty base for bowls.
1. Nuts: walnuts, almonds, pistachios — healthy fats and minerals.
1. Seeds: chia, flax, pumpkin, hemp — fiber, omega-3s, magnesium.
1. Avocados — satiety and creamy texture.
1. Spices: cinnamon, turmeric, ginger, cumin — flavor and functional perks.
1. Low-sugar sauces: tamari, coconut aminos, vinegar — quick flavor boosts.

How to portion without counting every calorie

Plate method: half veggies, quarter protein, quarter slow carbs, plus fat.
Hand guide: a palm of protein, a cupped hand of carbs, a thumb of fat, unlimited non-starchy veg.
Hunger check: pause mid-meal; you should feel about 7/10 satisfied, not stuffed.
Snack rule: combine protein + fiber or fat (e.g., apple + almonds; carrots + hummus).

Cravings, PMS, and cycle-aware tweaks

Follicular phase (after period starts): appetite often steadier; try higher-fiber grains and big salads.
Ovulation: hydration and minerals matter; include berries, leafy greens, and citrus.
Luteal phase (before period): cravings rise; increase protein at breakfast, add magnesium-rich foods (pumpkin seeds, dark chocolate 85%, spinach), and include a slow-carb dinner to support sleep.
On heavy days: iron-rich meals (lentils, beans, leafy greens with lemon), and fluids with electrolytes.

Movement and meal timing

If you train in the morning, include 20–30 grams of protein within two hours post-workout and a slow carb at the next meal.
Walking 10–20 minutes after meals lowers post-meal glucose spikes; it’s simple and effective.
If evenings are when snacking unravels, front-load protein earlier and set a hard stop for kitchen time.

Supplements: food first, but here’s the landscape

Talk to your clinician before adding anything, especially if on metformin, thyroid meds, or trying to conceive.

Inositol (myo- and D-chiro blends) has evidence for cycle regularity and insulin sensitivity.
Vitamin D is commonly low; test and correct if needed.
Omega-3 fish oil can help with triglycerides and inflammation.
Magnesium glycinate supports sleep and may reduce cravings.
Cinnamon extract shows modest glucose benefits; it’s also tasty in oats or yogurt.

Budget and time savers

Frozen vegetables and berries are as nutritious as fresh and often cheaper.
Buy one quality bottle of olive oil; use liberally but measure at first to learn what a tablespoon looks like.
Batch-cook proteins and grains once; remix with different sauces (tahini, pesto, salsa, soy-ginger).
Keep a “save the day” shelf: canned fish, beans, jarred roasted peppers, olives, capers, quick-cook grains.
Repurpose leftovers: yesterday’s sheet-pan veg become today’s grain bowl or omelet add-in.

Eating out without derailing your goals

Scan the menu for a protein + veg base, then add a smart carb.
Ask for dressings and sauces on the side; dip rather than pour.
Swap fries for a side salad or roasted veg; share a carb-heavy side.
For dessert, opt for berries and cream or share a few bites of something richer.

Troubleshooting common roadblocks

Always hungry: increase protein and add more fats at meals; check fiber intake.
Afternoon crash: eat a higher-protein breakfast, reduce added sugar at lunch, add a short walk after.
Bloating: rinse canned beans well, start with smaller portions, and cook crucifers thoroughly.
Plateau: review portions of energy-dense items (nuts, oils), and expand non-starchy veg volume.

A realistic day on the plan (timing example)

7:30 a.m. Breakfast: savory oats with egg and spinach; coffee with splash of milk.
10:30 a.m. Snack: cottage cheese and strawberries.
1:00 p.m. Lunch: farro tuna salad with arugula.
4:00 p.m. Snack: walnuts and kiwi; short walk.
7:00 p.m. Dinner: tofu fajitas with avocado; herbal tea later.

Pantry sauces that change everything

Lemon herb vinaigrette: lemon juice, olive oil, Dijon, parsley, salt.
Soy-ginger: tamari, rice vinegar, grated ginger, garlic, sesame oil.
Pesto: basil, olive oil, walnuts, garlic, lemon; add spinach to bulk up.
Yogurt-tahini: Greek yogurt, tahini, lemon, cumin, water to thin.

Mindset that lasts longer than a week

Consistency over intensity: 80% solid meals beats a perfect week followed by a crash.
Add before you subtract: pile on veggies and protein first; less room for the rest.
Plan to snack: denying snacks often backfires; structure them.
Celebrate non-scale wins: steadier energy, fewer breakouts, better sleep, improved cycles.

What progress can look like

In two weeks: steadier energy, fewer 3 p.m. crashes, more regular digestion.
In six to eight weeks: less intense cravings, clothes fitting differently, clearer skin, improved cycle predictability for some.
Over months: a way of eating that feels automatic, not a project.

Quick grocery template you can reuse

Proteins: two fish options, two plant protein options, one poultry pack, eggs or yogurt.
Veg: two leafy greens, two crucifers, two colorful veg, one “starch” veg like sweet potato.
Carbs: one grain, one bean, one fruit pack (fresh or frozen).
Fats: one nut, one seed, one spread (tahini or nut butter), olive oil.
Flavor: three herbs/spices and one acid (lemon or vinegar).

Final nudge

Build your week with the plate formula, lean on the 7-day plan, and keep the pantry list stocked. You’re not chasing perfection; you’re shaping routines that make hormones a little calmer and life a little easier, meal by meal.

External Links

PCOS Meal Plan, Created by a Dietitian - EatingWell Best PCOS Diet: What to Eat and Limit (+ Sample Meal Plan) 10-Day PCOS Meal Plan, Recommended By A Dietitian | Nourish PCOS Diet | Johns Hopkins Medicine Managing PCOS With Diet: What to Eat and What to Avoid