With the condition of PCOS, it is hard to treat it completely. However, with proper involvement in the PCOS diet plan, you can ensure that your hormone levels are balanced.


While there is currently no cure when it comes to the syndrome PCOS, there is still a chance of improving the same with the help of small changes in your lifestyle. This also includes changes in your diet and lifestyle. If you are among the women who have PCOS, then you should also get a personalized PCOS diet plan that will help improve the condition. This article will also provide more information on how to make a PCOS meal plan and how to follow them. The PCOS meal plan will also involve a low-carb 7-day PCOS diet plan with some easy recipes that you can add to your shopping list.

What is PCOS?

Polycystic ovary syndrome, PCOS, is one of the most common syndromes that is found in women. Almost about 6 to 12 percent of women undergo this problem. This is also one of the conditions that affect a woman’s lifelong health, especially with respect to hormone levels, and can also, in turn, affect the menstruation cycle, fertility, and even acne. This condition is also associated with an excess amount of body and facial hair growth. PCOS can also lead to some other serious health challenges, such as diabetes, depression, cardiovascular problems, and even a high risk of endometrial cancer.

Role of diet in PCOS

The four main factors that are associated with PCOS can be provided as follows:

  • High levels of body fat, hence leading to obesity
  • Bad reproductive health
  • Changes in both hormonal and metabolic functioning
  • Insulin resistance

All these factors are interlinked, and diet can be a powerful tool when it comes to breaking this cycle and reducing any symptoms that are associated with PCOS. Proper following of diet can also ensure that you are free from complications such as diabetes and cancer. The role of an appropriate plan of diet in treating PCOS can be given as follows:

  • Insulin production and resistance
  • Body weight
  • Oxidative stress level control which increases the risk of inflammation and cancer
  • Blood sugar levels

Most of the women with PCOS usually tend to contract diabetes before they reach the age of 40. Taking various dietary measures will be very important when it comes to living well with PCOS.

7-day PCOS diet plan

Since PCOS is inherently inflammatory, it is highly recommended to eat food that reduces inflammation and promotes a healthy weight in women. Fatty tissues tend to be inflammatory, and even a tiny amount of weight loss can significantly improve your syndrome PCOS condition. Some of the common principles while eating anti-inflammatory food can be provided as follows:

  • Increasing consumption of vegetables and fruits for a large variety of antioxidants
  • Including fresh herbs and spices that have anti-inflammatory properties, such as turmeric and ginger
  • Minimizing inflammatory vegetable oils such as peanuts, soy, and cottonseed. Avoid consumption of refined carbohydrates, fried foods, and any added sugar contents.
  • Eating fatty fish such as salmon at least twice a week and emphasizing healthy fats such as olive oil and avocado oil.

Here is a simple and easy-to-follow 7-day PCOS diet plan that will allow a great balance in your food options.

Days Breakfast Lunch Dinner Snack
   Spinach and Feta Omelette

    Bacon, chicken, avocado veggie salad
   Caesar Salad + 1 Stuffed Chicken Breast
    Sliced cucumber with black bean dip
  Monday     Greek Yogurt with Berries Chia Seeds and Avocado     Salami cream cheese roll-ups and Salad     Lettuce wrap tacos     1 Medium apple
  Tuesday    Overnight Oats with Almond Milk and Mixed Nuts
   Salmon Fillet + Swiss Chard Caesar Salad    1/2 Cilantro Lime Shrimp Skewers & Cauli Rice
    1/2 orange
  Wednesday    Green Smoothie (Spinach, Avocado, Banana, Almond Milk)
   Grilled Chicken Thigh + Caesar Salad
   Korean BBQ skirt steak salad
    Hard-boiled eggs with almonds
  Thursday    Vegetable Frittata
   Egg salad lettuce wrap
   Salmon Fillet + Swiss Chard Caesar Salad
    1 avocado
  Friday    Chia Seed Pudding with Fruit and Almond Butter
   Caesar Salad + Salmon Fillet & Mushrooms
   Pork chops, green beans, pesto cauliflower rice
    Baked sweet potatoes
  Saturday    Whole Grain Waffles with Fresh Berries
   Tuna fish salad on top of cucumber
   Grilled Chicken Thigh + Swiss Chard Caesar Salad
    Baked oatmeal with pears

Foods to eat for PCOS

Some of the best foods to eat while following a PCOS diet plan to lose weight would be anti-inflammatory food items. These food items will help in faster weight loss, along with providing a meal plan that consists of whole grains and other healthy items. Some of the best foods you need to include in your PCOS diet chart would be:

  1. Whole grains

Whole grains contain a lot of fibre, which helps you feel full even after eating small quantities. It also has anti-inflammatory substances such as caffeic acids and ferulic acid, which are helpful when following a PCOS meal plan. These whole grains are also a part of most diets, which helps reduce signs of cellular aging and belly fat. When opting for bread, choosing whole grain bread would be a great alternative.

  1. Lean protein

Most of the anti-inflammatory items in the PCOS diet plan consist of food items that are lower in fat and are mostly plant-based foods. Proteins are derived from plants and contain lower amounts of fats and calories. Beans such as kidney beans and soybeans are high in protein, which makes them one of the choices. Even meats high in protein should only be selected if they are lower in fat content.

  1. Healthy fats

Fats are pretty bad for your health; however, some of the healthy fats, such as extra virgin olive oil, are great as they consist of anti-inflammatory constituents.

  1. Berries

Berries have constituents such as quercetin and cyanidin, which are anti-inflammatory and will help you greatly while following the PCOS meal plan. Some of the common berries that you can include are strawberries, blueberries, and even raspberries.

  1. Fatty fish

Fatty fish consist of PUFA, which is omega 3 fatty acids. These fatty acids help with insulin resistance and have anti-inflammatory properties.

  1. Spices

Some of the spices consist of great anti-inflammatory properties and can be included in the diet plan. Some spices are sage, thyme, oregano, celery seeds, and turmeric. Dried ginger is also great as it contains gingerol, an anti-inflammatory stuff.

Foods to avoid for PCOS

Since anti-inflammatory foods help in PCOS regulation, the ones with inflammation properties tend to worsen the situation. It is because they are related to insulin resistance. They tend to increase the chances of having fat deposits, blood sugar, and even heart disease. Some of the common food items that you need to avoid while treating PCOS can be provided as follows:

  1. Sugary foods and drinks

When you follow a PCOS diet chart, ensure that you are nowhere near the sugary food items. The introduction of sugary stuff can lead to the development of diabetes and can worsen the situation. Avoid drinking colas and energy drinks to maintain better sugar levels.

  1. Processed food items

Processed food items consist of stuff such as trans-fat, low-fiber ingredients, and sugars, which tend to be bad in general for health. Some highly processed food items that must be avoided at all costs would be chips, store-bought baked items, and similar foods.

  1. Excessive red meat

You must ensure you do not intake marbleized meat such as ribeye, flatiron steak, and short rib meat. This type of meat tends to have a lot of saturated fat and is bad for health. You can prefer lean meats over cuts of meat that have a high fat content.

  1. Alcohol

Alcohol can badly affect women who have PCOS. Alcoholic substances tend to create chemical imbalances, and hence, the risk of mood swings and depression is prevalent. Drinking heavily can also cause physical stress on the body, which can worsen the situation.

  1. Artificial sweeteners

Artificial sweeteners are one of the ways people put on weight. Sweetened gods also tend to increase cravings for sugary items and your food intake. This can adversely affect your weight levels.

  1. Refined carbs

Those crabs that cause high blood sugar levels and insulin resistance are mostly refined carbs. These carbs can be found in food items such as candies, cakes, and cookies, raising blood sugar levels. Any food that has a high amount of corn syrup in it can worsen the symptoms.

Quick lifestyle tips to follow for PCOS 

While it is essential to follow a proper PCOS diet plan, it is also crucial to incorporate some additional healthy habits that can increase your chances of getting better. Here are some of the tips that will help you become healthier:

  1. Hydrating well

Consume calorie-free water instead of soda, filled with heavy calories. Hydrating yourself well will also flush out any toxins in your body and make you feel fuller for a longer time.

  1. Eating smaller portions but at frequent times

Small meals tend to keep your blood sugar levels in check. Eating smaller portions frequently can keep your digestion at a reasonable rate and make you feel full. This, in turn, reduces the amount of food you take in.

  1. Mindful eating

Mindful eating means that you take your own time to chew and avoid speed eating. This also includes avoiding distractions such as TV or phones or driving and entirely focusing on the food itself.

  1. Adding supplements good for PCOS

Certain supplements, such as omega-3 fatty acid and zinc, along with green tea, are all great for treating PCOS symptoms. These options are great as they all contain anti-inflammatory properties.

  1. Limiting sodium

Sodium tends to make you feel bloated, and hence, it is important to keep your sodium at bay when consuming food items. Sometimes, your blood sugar may also elevate if you take in a lot of sodium.


PCOS, hence, highly depends on diet and how you work your diet plans. Foods also contribute positively when it comes to mood swings and sugar levels, which is why it is recommended to follow a proper PCOS diet plan that will keep you at your best levels.


  1. How can I lose weight fast with PCOS?

The fastest way to lose weight with PCOS would be to focus more on eating protein, vegetables, and healthy fats. You might also want to cut back on sugars and carbs.

  1. Is Egg good for PCOS?

Eggs are great for PCOS as it is an excellent source of healthy antioxidants and consist of good cholesterol, apart from also being a significant source of protein.

  1. Is coffee good for PCOS?

Caffeine is good for PCOS as it helps maintain metabolic homeostasis in women with PCOS. However, too much coffee would be harmful. Consider taking coffee at moderate levels. 

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