7-Day PCOS Diet Plan
Struggling with PCOS? This 7-Day Meal Plan Can Help Reset Your Hormones
If you’ve been diagnosed with PCOS and feel overwhelmed by what to eat, you’re not alone. Nutrition can play a powerful role in supporting hormone balance, insulin sensitivity, and weight management — but most plans feel confusing or unrealistic.
That’s why I created a simple, dietitian-designed 7-day PCOS diet plan you can download for free — and below, I’ll walk you through exactly how it works, who it’s best for, and how to use it.
Who This 7-Day PCOS Diet Plan Is Best For
New to PCOS nutrition
Struggling with weight or insulin resistance
Wants simple meals, not strict dieting
Needs structure without restriction
Why a 7-Day Meal Plan Can Help Reset PCOS Symptoms
Many PCOS symptoms are directly influenced by diet and lifestyle. When your meals are balanced and consistent, you can reduce insulin spikes, support ovulation, and stabilize your energy levels.
Common PCOS Symptoms Nutrition Can Help With
Irregular periods
Hormonal acne
Unexplained weight gain
Fatigue and brain fog
Sugar cravings
Mood swings
Diet’s Role in Hormone Regulation
A PCOS-friendly meal plan helps:
Improve insulin resistance
Decrease chronic inflammation
Balance androgens
Support metabolism and ovulatory function
This plan is built to nourish and fuel your body using sustainable, whole-food ingredients.
What to Eat on a PCOS Diet
There is no one-size-fits-all diet for PCOS, but research and clinical results support these foundational foods:
PCOS-Friendly Foods to Focus On
Lean protein: chicken, turkey, eggs, tofu, lentils
Non-starchy vegetables: spinach, bell peppers, zucchini, kale
Low-glycemic carbs: quinoa, oats, sweet potatoes, berries
Healthy fats: avocado, olive oil, chia seeds, walnuts
Fermented foods: sauerkraut, Greek yogurt, kimchi
Foods to Limit or Avoid
Added sugars and refined carbs
Trans fats and processed snacks
Dairy (if you're sensitive)
High-glycemic foods
7-Day PCOS Diet Plan Overview
This free downloadable PDF provides:
7 days of breakfast, lunch, dinner, and 1 snack per day
Easy-to-follow, anti-inflammatory recipes
A structured grocery list
Macronutrient-balanced meals to stabilize energy and support weight loss
Each day includes:
At least 100g of protein
Low-glycemic carbohydrates
Healthy fats and fiber
Want a more personalized plan? Learn more through Nutrition Counseling with a Dietitian Nutritionist.
Sample Day from the 7-Day PCOS Diet Plan
Breakfast: Avocado Egg Toast with Berries
1 slice whole grain bread
1/2 avocado mashed
1 poached egg
1/2 cup blueberries
Benefits: Fiber, protein, and healthy fat help reduce insulin spikes and balance hormones.
Lunch: Salmon Power Bowl
4 oz grilled salmon
1/2 cup cooked quinoa
1 cup mixed greens
1/4 avocado
Lemon tahini dressing
Snack: Chia Yogurt Pudding
1/2 cup plain Greek yogurt
1 tbsp chia seeds
Dash of cinnamon and stevia
Dinner: Chicken Veggie Stir-Fry
4 oz chicken breast
1 cup mixed vegetables
1 tbsp coconut aminos or tamari
1/2 cup brown rice
Want more meals like these? Browse my PCOS Meal Plans.
Download Your Free PCOS Meal Plan PDF
Take the guesswork out of what to eat with a complete 7-day PCOS meal plan.
Download my 7-Day PCOS Diet Plan PDF, explore my full library of PCOS Meal Plans, and keep your kitchen stocked with the PCOS Grocery List. Struggling to make sense of all the advice? Work with a professional: explore my Nutrition Services or book a nutrition counseling session (insurance accepted).
Frequently Asked Questions About PCOS Meal Plans
What is the best diet plan for PCOS weight loss?
A balanced, anti-inflammatory diet with protein, fiber, healthy fats, and slow-digesting carbs is best for sustainable PCOS weight loss.
Can I lose weight in 7 days?
You may notice reduced bloating and more energy, but lasting fat loss requires time. This plan helps establish the right foundation.
Do I need to avoid gluten or dairy?
Not always. Some women with PCOS feel better avoiding dairy or gluten, but it varies. Try one at a time or speak with a dietitian.
Will this help with cravings and mood?
Yes. Blood sugar balance from nutrient-dense meals helps stabilize energy, mood, and reduce sugar cravings.
Final Thoughts and Next Steps
Eating for PCOS can be simple, flavorful, and sustainable. With these 20+ easy PCOS dinner recipes, you’ll nourish your body with balanced meals that support hormone health, stabilize blood sugar, and make healthy eating enjoyable.
Next Steps for Your PCOS Journey:
Learn more about the best foods for PCOS: Explore my in-depth guides, including
Get personalized PCOS meal plans: PCOS Meal Plans designed by a registered dietitian to fit your goals.
Supplement wisely:
Shop my recommended PCOS Supplements
Try Thorne vitamins for high-quality, research-backed nutrition support.
Browse my Amazon PCOS Essentials List
Work 1:1 with a Dietitian Nutritionist: Book a Nutrition Counseling Session to get a personalized plan and ongoing guidance.
