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.

For easy access jump to:

• Day One
• Day Two
• Day Three
• Day Four
• Day Five
• Day Six
• Day Seven

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!