As a PCOS Dietitian I hear many clients express the frustrations with knowing what to eat to manage there PCOS symptoms. I also know that figuring out what to eat to manage a chronic condition such as PCOS if hard.
That is way I have created this 7 Day PCOS Diet Plan which is highly based on the Mediterranean diet and the Low Glycemic Index. If you are curious to know more about these two diet modifications for PCOS then contact with me here.
When you read over this 7 day PCOS Diet Plan you may notice some similarities day to day, meal to meal. The similarities in each meal are 1) a good source of protein and 2) a good source of fiber. Both are extremely beneficial and important nutrients for managing PCOS symptoms.
Did you know that women need 28g of fibre every day? Eating a diet pack with fruits, vegetables and whole grains is a good way to ensure that you are meeting your daily fibre needs.
7 Day PCOS Diet Plan:
Day 1:
Breakfast: PB and J overnight oats
Lunch: Chicken salad sandwich with carrot sticks and ranch
Snack: Cheese and grapes
Dinner: Turkey meatballs and whole grain pasta with red sauce
Day 2:
Breakfast: 2 egg cups, whole wheat toast and berries/fruit
Lunch: Chicken salad with pita chips and carrot sticks with ranch
Snack: Pita and hummus
Dinner: Grilled chicken breast, rice and Greek salad
Day 3:
Breakfast: Chocolate coconut chia pudding
Lunch: Grilled chicken, rice and Greek salad
Snack: Apple slices and Peanut butter
Dinner: Grilled salmon, brown rice and asparagus
Day 4:
Breakfast: Greek yogurt parfait with berries and granola
Lunch: Bento box (2 hard-boiled eggs, vegetable sticks, whole wheat tortilla + hummus)
Snack: Granola bar and Greek yogurt cup
Dinner: Coconut shrimp, steamed vegetables and coconut rice
Day 5:
Breakfast: 2 egg cups, whole wheat toast and berries/fruit
Lunch: Grilled falafel, rice, greek salad and hummus
Snack: Whole wheat English muffin and peanut butter
Dinner: Baked chicken thigh, baked zucchini and fingerling potatoes
Day 6:
Breakfast: Strawberry banana chia pudding
Lunch: Baked chicken thigh, baked zucchini and fingerling potatoes
Snack: Muffin and hard-boiled egg
Dinner: Baked haddock, steamed green beans and whole-grain rice
Day 7:
Breakfast: Bento box/cold plate (Whole wheat tortilla + peanut butter + banana + hard-boiled egg)
Lunch: Baked haddock, steamed green beans and whole-grain rice
Snack: Assorted vegetables and hummus
Dinner: Turkey with steamed sweet potato, roasted carrots and broccoli
I hope this 7 day PCOS diet plan helps to inspire you to incorporate more PCOS friendly meals into your week! If you are looking to create a more specific PCOS diet plan, then come work with me!
Want to take this with you? Download the FREE 7 Day PCOS Diet Plan PDF!