Hormone Balance

PCOS Meal Plan

By Our Nutrition Team | Jul 18, 2026

This 7-day PCOS meal plan uses low-glycemic, anti-inflammatory foods to support insulin sensitivity and hormone balance naturally. Each meal is designed to manage symptoms like irregular cycles, weight gain, and energy crashes.

Sample 7-Day PCOS Menu

Seven days of anti-inflammatory, low-glycemic meals at ~1,700 kcal per day.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Berry & Chia Overnight Oats Lunch: Grilled Chicken & Quinoa Bowl Dinner: Baked Salmon & Roasted Vegetables	Breakfast: Veggie & Egg Scramble Lunch: Turkey & Lentil Salad Dinner: Chicken Stir-Fry with Brown Rice	Breakfast: Greek Yogurt & Nut Parfait Lunch: Chickpea & Vegetable Bowl Dinner: Herb-Roasted Chicken & Greens	Breakfast: Turmeric Smoothie Bowl Lunch: Sardine & Avocado Toast Dinner: Turkey & Sweet Potato Skillet	Breakfast: Almond Flour Pancakes Lunch: Lentil & Roasted Beet Salad Dinner: Cod with Cauliflower Mash	Breakfast: Egg & Vegetable Muffins Lunch: Salmon & Brown Rice Bowl Dinner: Mediterranean Lamb Meatballs	Breakfast: Buckwheat Porridge Lunch: Shrimp & Avocado Salad Dinner: Chicken & Vegetable Curry
Daily Totals	Calories: 1,700 Protein: 100g Carbs: 136g Fat: 74g	Calories: 1,700 Protein: 114g Carbs: 138g Fat: 72g	Calories: 1,700 Protein: 92g Carbs: 140g Fat: 82g	Calories: 1,700 Protein: 90g Carbs: 156g Fat: 76g	Calories: 1,700 Protein: 92g Carbs: 122g Fat: 88g	Calories: 1,700 Protein: 106g Carbs: 136g Fat: 78g	Calories: 1,700 Protein: 96g Carbs: 150g Fat: 78g

Day 1

1,700 calories · 100g protein · 136g carbs · 74g fat

Breakfast (450 calories)

Berry & Chia Overnight Oats

Steel-cut oats soaked overnight with unsweetened almond milk, chia seeds, mixed berries, and a sprinkle of cinnamon.

Lunch (600 calories)

Grilled Chicken & Quinoa Bowl

Grilled chicken breast over quinoa with roasted broccoli, cherry tomatoes, and a drizzle of olive oil and lemon.

Dinner (650 calories)

Baked Salmon & Roasted Vegetables

Wild salmon with roasted zucchini, bell peppers, and asparagus. Side of mixed greens with olive oil.

Day 2

1,700 calories · 114g protein · 138g carbs · 72g fat

Breakfast (480 calories)

Veggie & Egg Scramble

Scrambled eggs with spinach, mushrooms, and cherry tomatoes. Side of avocado and whole grain toast.

Lunch (560 calories)

Turkey & Lentil Salad

Sliced turkey breast over mixed greens with cooked lentils, cucumber, and olive oil vinaigrette.

Dinner (660 calories)

Chicken Stir-Fry with Brown Rice

Stir-fried chicken with broccoli, snap peas, and carrots. Brown rice and light tamari-ginger sauce.

Day 3

1,700 calories · 92g protein · 140g carbs · 82g fat

Breakfast (470 calories)

Greek Yogurt & Nut Parfait

Plain Greek yogurt with walnuts, blueberries, and a drizzle of honey. Sprinkle of ground flaxseed.

Lunch (580 calories)

Chickpea & Vegetable Bowl

Chickpeas over quinoa with roasted sweet potato, kale, and tahini dressing.

Dinner (650 calories)

Herb-Roasted Chicken & Greens

Roasted chicken thigh with rosemary and thyme. Steamed green beans and a side salad with olive oil.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,700 calories · 90g protein · 156g carbs · 76g fat

Breakfast (440 calories)

Turmeric Smoothie Bowl

Blended frozen mango, turmeric, ginger, almond milk, and spinach topped with pumpkin seeds and coconut flakes.

Lunch (560 calories)

Sardine & Avocado Toast

Whole grain toast with mashed avocado, canned sardines, lemon juice, and a side of mixed greens.

Dinner (700 calories)

Turkey & Sweet Potato Skillet

Ground turkey sautéed with cubed sweet potato, kale, garlic, and cumin. Drizzle of olive oil.

Day 5

1,700 calories · 92g protein · 122g carbs · 88g fat

Breakfast (480 calories)

Almond Flour Pancakes

Almond flour pancakes with fresh raspberries and a tablespoon of almond butter. No refined sugar.

Lunch (560 calories)

Lentil & Roasted Beet Salad

Green lentils with roasted beets, goat cheese, arugula, walnuts, and balsamic vinaigrette.

Dinner (660 calories)

Cod with Cauliflower Mash

Baked cod fillet with cauliflower mash, sautéed spinach, and a squeeze of lemon.

Day 6

1,700 calories · 106g protein · 136g carbs · 78g fat

Breakfast (420 calories)

Egg & Vegetable Muffins

Baked egg muffins with zucchini, red pepper, and feta cheese. Side of fresh berries.

Lunch (620 calories)

Salmon & Brown Rice Bowl

Flaked salmon over brown rice with edamame, cucumber, avocado, and sesame-ginger dressing.

Dinner (660 calories)

Mediterranean Lamb Meatballs

Lean lamb meatballs with roasted eggplant, tomato sauce, and a side of quinoa.

Day 7

1,700 calories · 96g protein · 150g carbs · 78g fat

Breakfast (460 calories)

Buckwheat Porridge

Cooked buckwheat with cinnamon, sliced pear, hemp seeds, and a dollop of almond butter.

Lunch (540 calories)

Shrimp & Avocado Salad

Grilled shrimp with avocado, mixed greens, cherry tomatoes, cucumber, and olive oil dressing.

Dinner (700 calories)

Chicken & Vegetable Curry

Chicken breast in a light coconut milk curry with turmeric, cauliflower, and chickpeas over brown rice.

Best Foods for PCOS

Polycystic ovary syndrome is driven by insulin resistance and chronic inflammation. The right foods help manage both by stabilizing blood sugar, lowering androgen levels, and delivering anti-inflammatory nutrients that support hormone balance.

Food	How It Helps PCOS	Key Nutrients
Salmon	Reduces chronic inflammation that drives PCOS symptoms	Omega-3 (EPA & DHA), Vitamin D
Leafy greens	Help reduce androgen levels and support detoxification	Magnesium, Folate, Iron
Berries	Low-GI antioxidants that fight oxidative stress	Anthocyanins, Vitamin C, Fiber
Walnuts	Shown to lower free testosterone levels in women with PCOS	ALA Omega-3, Magnesium
Turmeric	Potent anti-inflammatory that reduces insulin resistance	Curcumin
Lean chicken	Stabilizes blood sugar with high-quality protein	Protein, B6, Niacin
Lentils	Slow-digesting carbs that prevent insulin spikes	Fiber, Iron, Folate
Avocado	Healthy fats improve hormone production and satiety	Monounsaturated fats, Potassium
Cinnamon	Improves insulin sensitivity and lowers fasting glucose	Polyphenols, Chromium
Greek yogurt	Protein and probiotics support gut-hormone connection	Protein, Probiotics, Calcium
Sweet potato	Low-GI carb that provides sustained energy without spikes	Fiber, Vitamin A, Potassium
Flaxseeds	Lignans help reduce free testosterone and balance hormones	ALA Omega-3, Lignans, Fiber

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

PCOS Diet FAQ

What foods are best for PCOS?

Best foods for PCOS include non-starchy vegetables, lean proteins (chicken, fish, eggs), healthy fats (avocado, olive oil, nuts), low-glycemic fruits (berries, apples), and whole grains like quinoa and oats. These support insulin sensitivity and hormone balance.

What foods should I avoid with PCOS?

Limit refined carbs, sugary drinks, processed snacks, and high-glycemic foods like white bread and pastries. These spike blood sugar and worsen insulin resistance. Reducing dairy and inflammatory foods may also help some women with PCOS.

Can diet help PCOS symptoms?

Yes. A low-glycemic, anti-inflammatory diet can improve insulin sensitivity, support regular ovulation, reduce androgen levels, and help with weight management. Many women see improvements in acne, hair growth, and cycle regularity within a few months.

Why is low glycemic important for PCOS?

PCOS is often linked to insulin resistance. Low-glycemic foods cause gradual blood sugar rises instead of spikes, which helps the body use insulin more effectively. This can reduce cravings, support weight loss, and improve hormonal balance.

How much protein should I eat with PCOS?

Aim for 80-100g of protein daily from lean sources. Protein helps stabilize blood sugar, keeps you full, and supports muscle mass. Pair protein with fiber-rich carbs and healthy fats at each meal for the best blood sugar control.