10-Day PCOS Meal Plan, Recommended By A Dietitian

Polycystic ovary syndrome (PCOS) is a chronic hormonal condition that can affect menstrual cycles, fertility, and metabolic health. 

For most people, the first line of treatment for PCOS prioritizes dietary and lifestyle changes, which include eating whole, nutritious foods and regularly completing physical activity. 

Keep reading to learn more about nutrition recommendations for managing PCOS, and try a free 10-day meal plan to get you started. 

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PCOS Basics

PCOS affects women of reproductive age, although many people are unaware they have it. It’s unclear what causes PCOS, but it tends to be familial. 

The condition can lead to hormone imbalances, with women having higher-than-normal levels of androgen hormones (male sex hormones). 

Symptoms linked to PCOS hormone imbalances can include irregular periods, infertility, small benign cysts on the ovaries, acne, hirsutism (excess hair growth on the face and body), weight gain, and thinning hair on the scalp or baldness. 

Although there’s no cure for PCOS, you can manage symptoms through a combination of lifestyle changes and possibly starting medications.

Some people may also pursue fertility treatments if they’re trying to conceive. 

What to Eat with PCOS

Most people can improve their PCOS symptoms by eating nutritious meals with lean protein, complex carbohydrates, and healthy fats. 

Some nutrition goals for PCOS may include increasing your fiber intake, choosing antioxidant-rich foods, and decreasing your added sugars and saturated fat intake. 

For more specific recommendations, check out our comprehensive list of foods to eat for PCOS. 

Fiber and PCOS

Fiber-rich foods (fruits, vegetables, whole grains, nuts, and seeds) support stable blood sugar levels and insulin sensitivity.

Dietary fiber also nourishes the prebiotic microorganisms throughout your digestive tract, which may help decrease insulin resistance in people with PCOS. 

Antioxidants and PCOS

Antioxidant-rich food and beverages may reduce inflammation and alleviate some symptoms of PCOS.

Reducing inflammation may also decrease the risk of PCOS complications, such as type 2 diabetes and obesity. 

Some dietary sources of antioxidants include fruits, vegetables, fresh herbs, and green tea. 

Meal Plan for PCOS

Below is a sample meal plan for PCOS. Your dietitian can suggest appropriate serving sizes. 

For more food ideas, refer to our PCOS grocery list, which can make your next trip to the store more efficient.  

Day 1

Breakfast

Make toasted whole-grain bread with mashed avocado, plain cottage cheese, sliced cherry tomatoes, fresh basil, and lemon juice.  

Lunch

To prepare white bean soup, boil canned white beans, diced carrots, celery, leek, garlic, and green cabbage. Add a bay leaf, ground black pepper, low-sodium broth (chicken or vegetable), and a pinch of dried rosemary, ground thyme, and oregano for flavor. 

Serve with whole grain crackers and hummus for more nutrition. 

Dinner

Barbecue chicken breast, asparagus, and acorn squash (you can eat the skin of this squash variety, which makes it super simple to prep). Serve with a dollop of tzatziki. 

Add a fresh green salad and dress with olive oil and red wine vinaigrette for more vegetables. 

Snacks

Seaweed with canned tuna; Plain Greek yogurt with strawberries and blueberries. 

Day 2

Breakfast

Blend extra-silky plain tofu, plain Greek yogurt, ground flax seeds, half a mango, raspberries, and fresh mint to make a refreshing, protein-rich smoothie. 

Lunch

Mix canned tuna with leek, red onion, capers, and fresh parsley.

Add olive-oil-based mayonnaise and serve on a whole-grain roll or sliced bread. Enjoy your favorite fruit on the side. 

Dinner

Bake a pork tenderloin with seasoned sweet potato, onion, tomato, and garlic.

Serve with a fresh green salad and an olive oil vinaigrette. 

Snacks

Carrot and cucumber sticks with hummus; Roasted chickpeas. 

Day 3

Breakfast

Cook an egg omelet with spinach, red onion, sun-dried tomatoes, and dried basil.

Add a tablespoon of feta cheese and serve with toasted whole-grain bread. 

Lunch

Make whole-grain pita wraps with grilled eggplant, red bell pepper, sweet onion, lettuce, and leftover pork tenderloin. Add a spoonful of tzatziki and feta cheese. 

Dinner

Stir-fry with shrimp, edamame beans, and chopped vegetables (mix carrots, sweet peas, onion, garlic, peppers, and cabbage.) 

Serve over brown rice and garnish with sesame seeds, hot sauce (optional), and fresh cilantro. 

Snacks

Apple slices with nut butter; Air-popped popcorn seasoned with olive oil and dried rosemary. 

Day 4

Breakfast

Boil (or microwave) rolled oats with milk, water, or your favorite plant-based dairy alternative.

We recommend unsweetened soy or pea milk for more protein and no added sugar. Add ground cinnamon, a teaspoon of honey, walnuts, and diced apple. 

Lunch

Assemble a quinoa bowl with shredded kale, blueberries, diced apple, sliced cucumber, tomato, and peppers. 

Add sliced chicken breast and goat cheese, and dress with olive oil and apple cider vinaigrette. 

Dinner

Cook a three-bean chili (kidney, black, and white beans) with diced tomato, carrots, green bell peppers, onion, garlic, celery stalks, and chili seasoning.

For a richer flavor, add one square of dark chocolate. 

Serve with a dollop of low-fat sour cream and freshly sliced onions. 

Snacks

Plain Greek yogurt with almonds and peaches; Whole-grain crackers with hard-boiled egg, cucumber, and cream cheese. 

Day 5

Breakfast

Enjoy baked French toast with whole-grain bread. 

Mix eggs, plain Greek yogurt, cinnamon, and ground flax for more fiber.

Pour the liquid mix over the bread and bake for approximately thirty minutes. 

Serve with pomegranate seeds and grated lemon or orange zest. 

Lunch

Use leftover chili to make a quick, hearty salad. 

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Spoon leftover bean chili on a bed of leafy greens.

For freshness, add sliced green onions, a spoonful of shredded cheese, and diced tomato. 

Dinner

Season and barbecue chicken thighs, zucchini, peppers, onions, and diced pineapple. 

Serve with brown rice, and add a green side salad if you’re craving fresh veggies.  

Snacks

Warmed edamame pods; Sliced bell pepper, and zucchini with hummus. 

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Day 6

Breakfast

Make Spanish-inspired toast (pan con tomate) with toasted whole-grain bread, mashed fresh tomatoes, olive oil, and a pinch of salt. 

For protein, serve with a boiled egg or plain Greek yogurt with fruit and roasted nuts. 

Lunch

Assemble lettuce wraps with air-fried (or baked) extra-firm tofu, diced avocado, red onion, bell peppers, and tomato. 

Drizzle Caesar dressing and sprinkle shredded parmesan cheese. 

Dinner

Make breakfast for dinner.

Scrambled eggs are a great, easy option to make on a busy night and pair perfectly with whole-grain toast.

For vegetables, add a fresh side salad (or try cooking vegetables with your eggs to make an omelet). 

Snacks

Broiled peach with oats, cinnamon, and plain Greek yogurt; Snack plate with olives, sliced cheese, whole-grain crackers, cherry tomatoes, cucumber, sliced turkey, or canned tuna. 

Day 7

Breakfast

Make a silky green smoothie with plain Greek yogurt, one ripe peach, half an avocado, a handful of spinach, ground flax seeds, and hemp hearts. 

Add water, milk, or plant-based dairy alternatives for liquid. 

Lunch

Enjoy a turkey sandwich with whole-grain bread, sliced turkey breast, tomato, lettuce, olive-oil-based mayonnaise, sliced gouda (or your favorite cheese), and grainy mustard. 

Serve with vegetable sticks and your favorite dip.  

Dinner

Bake salmon sliders in your oven (or air fryer).

Mix canned salmon, plain Greek yogurt, Dijon mustard, fresh dill, red onion, red pepper, and egg to make the sliders. 

Combine all ingredients and mold them into a hockey puck shape. 

Bake for 25 minutes in a hot oven and serve with a whole-grain slider bun, lettuce, sliced tomato, and hot sauce (optional).

Add a fresh green salad on the side for more vegetables.   

Snacks

Roasted soy nuts; Plain Greek yogurt with pomegranate seeds and hemp hearts. 

Day 8

Breakfast

Cook a black bean skillet with chili seasoning, red onion, and red pepper.

Serve with sliced avocado, salsa, and fresh cilantro for brightness. 

Lunch

Prepare minestrone-style soup made with canned tomatoes and kidney beans. 

Add freshly chopped long green beans, onion, celery, carrot, and fresh parsley.

You can leave the soup vegetarian or add sliced chicken for additional protein. 

Enjoy soup with freshly grated parmesan and fresh fruit on the side. 

Dinner

Stew curried chicken using a store-bought curry paste. 

To make, add vegetables, such as onions, cauliflower, green peas, tomatoes, diced eggplant, and garlic, to a pot or Dutch oven.

Serve over brown rice and garnish with fresh cilantro. 

Snacks

Snap green peas and broccoli with baba ganoush (eggplant dip); Banana with nut butter. 

Day 9

Breakfast

Millet porridge made with milk, water, or your go-to unsweetened milk alternative. 

Decorate with unsweetened coconut shavings and sliced pineapple and papaya for a colorful vacation-inspired meal. 

Lunch

Use leftover curried chicken to assemble a whole-grain wrap.

Add tomato, lettuce, cucumber, and plain Greek yogurt for a complementary tangy flavor. Serve with a side of fresh green salad. 

Dinner

Make a simple sheet pan dinner by baking your meal components together.

On a baking sheet, roast seasoned extra-firm tofu (try garlic powder and Chinese five spice) alongside broccoli florets and asparagus.

Serve over boiled wheat berries and garnish with a drizzle of sesame oil.

Snacks

Rye crackers with smoked salmon, plain cottage cheese, dill, and lemon juice; Roasted chickpeas. 

Day 10

Breakfast

Scramble the tofu in the pan with black pepper, grated zucchini, carrot, and fresh spinach leaves.

Serve with toasted whole-grain bread and a few slices of cheese. 

Lunch

Bake individual pizzas using whole-grain pita for your crust. 

Top with pesto, sliced red onion, bell peppers, tomato, diced zucchini, fresh basil leaves, and baked chicken.

Add a spoonful of feta cheese and drizzle some olive oil before eating. 

Dinner

Bake seasoned sweet potatoes and later add a salmon filet. 

Serve over a large arugula salad with berries, almonds, green peas, cucumber, red onion, dill, chives, parsley, and basil.

Dress with olive oil and lemon vinaigrette. 

Snacks

Air-popped popcorn seasoned with chili and garlic powder; Plain Greek yogurt with dark chocolate chips and raspberries. 

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Takeaway

PCOS is a chronic condition that can be managed through lifestyle changes and ongoing medical support. 

Remember, there’s no such thing as a perfect PCOS diet.

Instead, focus on building a balanced meal plan that includes a blend of foods that align with your health goals and make you feel joyful after eating. 

Work With a Dietitian

A PCOS dietitian can help you make dietary changes that are proven to support healthy hormone function. 

Find a dietitian who accepts insurance through Nourish. 

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