PCOS 7 Day Meal Plan
PCOS 7 Day Meal Plan
Polycystic Ovary Syndrome (PCOS) affects roughly 8–13% of reproductive-aged women. Given the name, it tends to suggest some form of gynecological issue; however, PCOS is an endocrine disorder, which causes it to affect many of the body's hormones and organs – in addition to the ovaries.
Following healthy, well-balanced eating patterns – lowering insulin levels and promoting fibre intake – has been proven to play an influential role in managing this condition and its symptoms.
This 7-day meal plan provides active guidance and ideas for healthy meals and snacks suitable for women with PCOS. It includes a mix of wholegrains, quality sources of protein, healthy fats and an adequate amount of fibre – all of which are important considerations for helping to effectively regulate symptoms of PCOS.
Notes About This Meal Plan
- This meal plan provides an average of 8700 kilojoules per day and is based on the average energy requirements of women with PCOS. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
- This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating** for adults (other than women over 51years and men over 70 years who may require additional milk, cheese or yoghurt).
- This meal plan provides 7 eggs per week.
- It's also important to drink plenty of water.
- This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
- Those on existing medications or with any additional medical issues should seek advice from their health care practitioner before changing their diet.
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Day One
Breakfast
Muesli Yoghurt: 1 cup (200g) of natural yoghurt with 2 tsp chia/linseed meal and 1/3 cup dry toasted muesli
+ 1 serve of fruit (e.g. 1 medium banana or pear)
Lunch
Salmon Salad: 1 canned salmon + 1 cup of green salad, sliced tomatoes, ½ onion, ½ avocado and 2 tb chopped walnuts. Season and dress with fresh parsley, olive oil, lemon juice and black pepper. Served with wholegrain bread.
Dinner
Chicken & Mushroom Ravioli with Simple Tomato Sauce (1 serve)
Dessert/Supper
Fruit Salad Dessert: 1 cup fresh fruit salad mixed through ½ cup reduced-fat Greek yoghurt
Snacks
3 slices of cheese (40g) + handful of walnuts
Day Two
Breakfast
Wholegrain Cereal 3/4 cup wholegrain cereal with 2 tbsp psyllium husks, 1 cup milk and 1 tbsp almond flakes.
+ 1 serve of fruit (e.g. 1 medium peach, orange, apple)
Lunch
Homemade Beef Burger 100g pan-fried lean beef patty served up on 1 wholegrain flatbread roll with sliced tomatoes, ½ red onion sliced, 2 lettuce leaves and 1 slice of cheese. Feel free to add 1 tbsp of mustard or tomato/BBQ sauce.
Dinner
Lentil, Vegetable & Barley Soup: Add 1 cup canned/cooked lentils to 1 cup vegetables (e.g. celery, carrot, broccoli) and 1 cup canned tomato – mixing through with salt-reduced vegetable stock and 1 cup cooked barley.
Dessert/Supper
Yoghurt with Linseeds: 1 tub yoghurt with 1 tbsp linseeds
Snacks
1 serve of fruit + a handful of mixed nuts
Day Three
Breakfast
Green Shakshuka (1 serve) + 1 glass of milk
Lunch
Turkey Avocado & Tomato Sandwich: Made with 2 slices of soy and linseed bread, spread with ½ mashed avocado, 100g sliced turkey, sliced tomatoes and 1 slice of cheese.
1 serve of fruit (e.g. 2 mandarins, 1 cup mixed berries)
Dinner
Pork Stir-fry: Made with 100g of lean pork and 2 cups of mixed vegetables stir-fried in canola oil. Serve with 1 cup cooked brown rice.
Dessert/Supper
Fruit Smoothie: 1 cup milk blended with1 serving of fruit (e.g. banana or mixed berries) + 2 tbsp psyllium husks
Snacks
2-3 wholegrain crackers with hummus and cucumber slices
Day Four
Breakfast
Porridge: 1/2 cup dried rolled oats + 2tb psyllium husk with 1 cup milk
+ 1 serve of fruit (e.g. 1 medium banana or 1 orange)
Lunch
Tuna & Salad Wrap: 1 barley/ wholegrain wrap containing 100g tinned tuna, reduced-fat cheese, ½ mashed avocado and 2 cups salad vegetables (e.g. lettuce, cucumber, carrot, capsicum).
Dinner
Stuffed Peppers (1 serve) + 1 serve of garden salad (e.g. baby spinach, rocket, cherry tomatoes), 1 tbsp pine nuts and vinegar dressing
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad (e.g. strawberries, blueberries, apple and orange) + 2 tbsp pistachios
Snacks
1 glass of calcium-fortified soy milk and a handful of almonds
Day Five
Breakfast
Egg Toppers 4 Ways (1 serve) served with soy and linseed or pumpernickel bread and 1 glass of milk.
Lunch
Tofu and Edamame Quinoa Bowl: Made with 170g firm tofu, 1/2 cup boiled edamame, ¾ cup cabbage, cucumber and 1 cup cooked quinoa. Dress with 2tbsp tahini and 1tsp salt-reduced soy sauce.
+ a bundle of grapes
Dinner
Pesto Chicken Pasta: 1 cup wholemeal pasta with basil pesto sauce, chicken breast, feta cheese, cherry tomatoes and roasted asparagus, served with a side salad and vinegar dressing.
Dessert/Supper
Mixed Berries Chia Pudding: Mix thoroughly 3 tbsp chia seeds with 1 cup milk, refrigerate for 3-4 hours, then top with mixed berries and 1 tbsp linseeds.
Snacks
Cucumber and celery sticks with hummus.
Day Six
Breakfast
Wholegrain Cereal: 3/4 cup wholegrain cereal+ 2 tb psyllium husks with 1 cup milk, 1 tbsp almond flakes.
+ 1 serving of fruit (e.g. ¾ cup of grapes or 2 kiwifruits)
Lunch
Broccoli Falafels with Buckwheat, Egg and Herb Salad (1 serve)
Dinner
Beef Skewers with Sweet Potato Mash: Thread 100g diced lean steak, cherry tomatoes, capsicum and zucchini pieces onto the skewers, panfry/grilled with canola oil. Served with mashed sweet potato.
Dessert/Supper
Fruit Pop: Made with frozen fruits (e.g. mango or berries) and served with Greek yoghurt
Snacks
2-3 wholegrain crackers with ricotta cheese and sliced tomatoes
Day Seven
Breakfast
Strawberry Smoothie: Made with 2/3 cup wholegrain flaky cereal + 1 cup vitamin D fortified milk + 1 cup strawberries + 2 tbsp linseed
Lunch
Chicken Pasta Soup: 100g chicken breast + 2 cup of vegetables (e.g. onion, carrots, celery, broccoli)+ chicken/ vegetable stock, 1 cup cooked wholegrain pasta and fresh parsley
Dinner
Baked Trout Salad Bowl: 125g baked trout + 1 cup cooked brown rice + 2 cups fresh salad (e.g. cucumber, rocket, carrot, tomatoes) + 2 tbsp Greek yoghurt and lime juice
Dessert/Supper
Mango Sorbet: Peel 1 mango and freeze the flesh for 4-5 hours. Remove from freezer and blend mango and ¼ cup hot water in food processor until smooth, then add1tbsp lime juice and coconut flake and pistachio.
Snacks
1 tub yoghurt + handful of walnuts
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today!