7-Day PCOS Meal Plan: Complete Week with Recipes and Grocery List

Built around the PCOS plate method:

• 1/2 plate non-starchy vegetables — fiber, micronutrients, volume
• 1/4 plate lean protein — blood sugar stability, satiety
• 1/4 plate complex carbohydrates — sustained energy without spikes
• Healthy fat at every meal — hormone production, nutrient absorption

Plan specifications:

• Approximately 1600-1800 calories/day (adjustable — see customization section)
• Macro split: 30% protein, 35% fat, 35% carbs
• Most meals take under 30 minutes
• Strategic leftovers reduce total cooking time by ~40%
• All meals are gluten-free friendly (regular alternatives noted where applicable)
• Anti-inflammatory ingredients featured daily: turmeric, omega-3 rich fish, leafy greens, berries

Day 1 — Monday

Breakfast: Veggie Scramble with Ezekiel Toast

Whisk 2 large eggs and 2 egg whites together. Heat 1 tsp olive oil in a non-stick skillet over medium heat. Add 1 cup baby spinach and 1/4 cup diced red bell pepper, sauteing for 2 minutes until wilted. Pour in the eggs and scramble until just set, about 2-3 minutes. Season with 1/4 tsp turmeric and a pinch of black pepper. Serve with 1/4 sliced avocado and 1 slice Ezekiel bread, toasted.

Macros: 385 cal | 28g protein | 22g carbs | 22g fat

Morning Snack: Apple with Almond Butter

1 small apple, sliced, with 1 tablespoon almond butter.

Macros: 170 cal | 4g protein | 22g carbs | 9g fat

Lunch: Grilled Chicken Quinoa Bowl

Grill or pan-sear 5 oz chicken breast seasoned with 1/2 tsp cumin, 1/4 tsp paprika, salt, and pepper (about 6 minutes per side). Slice and serve over 1/2 cup cooked quinoa with 1 cup mixed greens, 1/2 cup cucumber slices, 1/4 cup cherry tomatoes (halved), 2 tbsp crumbled feta, and 1 tbsp extra virgin olive oil with a squeeze of lemon juice.

Macros: 485 cal | 42g protein | 32g carbs | 20g fat

Afternoon Snack: Celery with Hummus

3 large celery stalks cut into sticks with 3 tablespoons hummus.

Macros: 115 cal | 4g protein | 10g carbs | 7g fat

Dinner: Baked Salmon with Roasted Broccoli and Sweet Potato

Preheat oven to 400°F. Place a 6 oz salmon fillet on a lined baking sheet. Drizzle with 1 tsp olive oil, squeeze of lemon, 1/4 tsp garlic powder, salt, and pepper. On the same sheet, toss 2 cups broccoli florets and 1 medium sweet potato (cubed) with 1 tbsp olive oil, salt, and pepper. Bake for 20-25 minutes until salmon flakes easily and vegetables are tender. Cook an extra 6 oz salmon fillet now — this becomes Tuesday's lunch.

Macros: 520 cal | 38g protein | 40g carbs | 22g fat

Day 2 — Tuesday

Breakfast: Berry Protein Smoothie

Blend 1 scoop (30g) vanilla protein powder, 1/2 cup frozen mixed berries, 1 cup unsweetened almond milk, 1 tablespoon ground flaxseed, 1/2 cup baby spinach, and 1 tablespoon cashew butter until smooth. Add ice for thickness if desired.

Macros: 320 cal | 30g protein | 20g carbs | 14g fat

Morning Snack: Hard-Boiled Eggs

2 hard-boiled eggs with a pinch of everything bagel seasoning. Boil 6 eggs now and store the rest for the week.

Macros: 140 cal | 12g protein | 1g carbs | 10g fat

Lunch: Leftover Salmon Salad (from Monday's extra fillet)

Flake the leftover 6 oz salmon fillet over 2 cups mixed greens. Add 1/4 cup sliced cucumber, 1/4 avocado (sliced), 2 tbsp pumpkin seeds, 1/4 cup shredded carrot, and 5 kalamata olives. Dress with 1 tbsp olive oil and 1 tbsp red wine vinegar.

Macros: 490 cal | 40g protein | 14g carbs | 32g fat

Afternoon Snack: Greek Yogurt with Walnuts

3/4 cup plain Greek yogurt (2% fat) topped with 1 tablespoon chopped walnuts and a sprinkle of cinnamon.

Macros: 165 cal | 16g protein | 8g carbs | 8g fat

Dinner: Turkey Taco Lettuce Wraps

Brown 6 oz ground turkey (93% lean) in a skillet with 1 tsp olive oil. Add 1/2 tsp cumin, 1/2 tsp chili powder, 1/4 tsp garlic powder, 1/4 tsp paprika, and salt to taste. Stir in 1/4 cup black beans (rinsed and drained) and 2 tbsp salsa. Spoon into 4 large butter lettuce leaves. Top with 2 tbsp shredded cheddar, 2 tbsp diced avocado, and a squeeze of lime. Serve with 1/2 cup diced jicama on the side. Brown an extra 6 oz ground turkey with the same seasoning for Wednesday's lunch.

Macros: 480 cal | 44g protein | 18g carbs | 26g fat

Day 3 — Wednesday

Breakfast: Overnight Oats

The night before, combine 1/3 cup rolled oats, 1 scoop (30g) vanilla protein powder, 1 tablespoon chia seeds, 3/4 cup unsweetened almond milk, and 1/2 tsp vanilla extract in a jar. Stir, seal, and refrigerate overnight. In the morning, top with 1/4 cup blueberries, 1 tablespoon sliced almonds, and a drizzle of cinnamon.

Macros: 380 cal | 32g protein | 36g carbs | 14g fat

Morning Snack: Cucumber and Cottage Cheese

1/2 cup low-fat cottage cheese with 1/2 cup sliced cucumber and a pinch of dried dill.

Macros: 100 cal | 14g protein | 5g carbs | 2g fat

Lunch: Turkey Taco Bowl (from Tuesday's leftover turkey)

Warm the leftover 6 oz seasoned ground turkey. Serve over 1/2 cup cooked brown rice with 1/2 cup sauteed bell pepper strips, 1/4 cup black beans, 2 tbsp salsa, 1/4 avocado (sliced), and 1 cup shredded romaine lettuce.

Macros: 510 cal | 40g protein | 42g carbs | 20g fat

Afternoon Snack: Trail Mix

Mix 10 raw almonds, 5 walnut halves, 1 tbsp pumpkin seeds, and 1 tbsp dark chocolate chips (70%+ cacao).

Macros: 200 cal | 6g protein | 12g carbs | 16g fat

Dinner: Lemon Herb Chicken Thighs with Cauliflower Mash and Green Beans

Preheat oven to 425°F. Season 2 bone-in, skin-on chicken thighs (about 8 oz total) with juice of 1/2 lemon, 1 tsp dried oregano, 1/2 tsp garlic powder, salt, and pepper. Roast skin-side up for 35-40 minutes until internal temp reaches 165°F. While chicken roasts, steam 2 cups cauliflower florets until tender, then mash with 1 tbsp butter, 1 tbsp cream cheese, salt, and pepper. Steam 1 cup green beans and toss with 1 tsp olive oil and a pinch of garlic salt. Roast 2 extra chicken thighs — these become Thursday's lunch.

Macros: 495 cal | 36g protein | 16g carbs | 32g fat

Day 4 — Thursday

Breakfast: Spinach and Feta Egg Muffins (batch of 6)

Preheat oven to 375°F. Whisk 6 large eggs with 1/4 cup unsweetened almond milk, salt, and pepper. Divide 2 cups chopped spinach and 1/4 cup crumbled feta among 6 greased muffin cups. Pour egg mixture over the top. Bake 20-22 minutes until set. Eat 3 muffins now, save 3 for Friday's breakfast.

Macros (3 muffins): 280 cal | 24g protein | 3g carbs | 19g fat

Serve with 1 small orange.

Total breakfast macros: 345 cal | 25g protein | 15g carbs | 19g fat

Morning Snack: Rice Cake with Nut Butter

1 plain rice cake topped with 1 tablespoon natural peanut butter and 1/2 small banana (sliced).

Macros: 190 cal | 5g protein | 22g carbs | 10g fat

Lunch: Chicken and Avocado Wrap (from Wednesday's leftover chicken)

Shred the leftover 2 chicken thighs (remove skin and bone). Place on a large gluten-free tortilla or grain-free wrap. Add 1/4 avocado (mashed), 1/2 cup shredded lettuce, 2 slices tomato, 2 tbsp plain Greek yogurt (as a sour cream substitute), and a squeeze of lime. Roll tightly and slice in half.

Macros: 460 cal | 36g protein | 28g carbs | 22g fat

Afternoon Snack: Berries with Dark Chocolate

1/2 cup fresh strawberries with 1 oz dark chocolate (85% cacao), broken into pieces.

Macros: 175 cal | 3g protein | 16g carbs | 12g fat

Dinner: Shrimp Stir-Fry with Cauliflower Rice

Heat 1 tbsp sesame oil in a large skillet or wok over high heat. Add 6 oz raw shrimp (peeled and deveined) and cook 2-3 minutes per side until pink. Remove and set aside. In the same pan, stir-fry 1/2 cup sliced bell pepper, 1/2 cup snap peas, 1/2 cup broccoli florets, and 2 sliced mushrooms for 4-5 minutes. Add 2 cups cauliflower rice and cook 3 minutes. Return shrimp to the pan. Toss with 1 tbsp coconut aminos, 1 tsp fresh grated ginger, and 1 minced garlic clove. Garnish with 1 tsp sesame seeds and sliced green onion.

Macros: 350 cal | 36g protein | 20g carbs | 14g fat

Day 5 — Friday

Breakfast: Leftover Spinach and Feta Egg Muffins (from Thursday)

Reheat 3 egg muffins in the microwave for 60-90 seconds. Serve with 1/2 cup mixed berries and 1 tablespoon pumpkin seeds.

Macros: 350 cal | 27g protein | 14g carbs | 22g fat

Morning Snack: Edamame

3/4 cup shelled edamame (thaw from frozen), sprinkled with sea salt.

Macros: 140 cal | 12g protein | 9g carbs | 6g fat

Lunch: Mediterranean Chickpea Salad

Combine 1/2 cup canned chickpeas (rinsed), 1 cup chopped romaine, 1/4 cup diced cucumber, 1/4 cup cherry tomatoes (halved), 2 tbsp diced red onion, 5 kalamata olives (halved), and 2 tbsp crumbled feta. Dress with 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1/2 tsp dried oregano, salt, and pepper. Serve with 1 hard-boiled egg (from Tuesday's batch) sliced on top.

Macros: 440 cal | 22g protein | 30g carbs | 26g fat

Afternoon Snack: Veggie Sticks with Guacamole

1/2 cup carrot sticks and 1/2 cup bell pepper strips with 3 tablespoons guacamole.

Macros: 130 cal | 2g protein | 12g carbs | 9g fat

Dinner: Herb-Crusted Cod with Roasted Zucchini and Quinoa

Preheat oven to 400°F. Pat dry 6 oz cod fillet. Mix 2 tbsp almond flour, 1 tsp dried parsley, 1/2 tsp garlic powder, and a pinch of lemon zest. Press onto the top of the cod. Place on a baking sheet with 1 large zucchini (sliced into half-moons) tossed in 1 tbsp olive oil, salt, and pepper. Bake 15-18 minutes until cod flakes easily. Serve with 1/2 cup cooked quinoa.

Macros: 460 cal | 40g protein | 30g carbs | 18g fat

Day 6 — Saturday

Breakfast: Sweet Potato Breakfast Hash

Dice 1 medium sweet potato into 1/2-inch cubes. Heat 1 tbsp olive oil in a skillet over medium heat. Cook sweet potato for 10-12 minutes, stirring occasionally, until golden and tender. Add 1/2 cup diced bell pepper and 2 cups chopped kale, cooking another 3-4 minutes until kale wilts. Season with 1/2 tsp smoked paprika, salt, and pepper. Push vegetables to the side and crack 2 large eggs into the pan. Cook eggs to your preference (fried or scrambled). Serve everything together.

Macros: 420 cal | 18g protein | 38g carbs | 22g fat

Morning Snack: Protein Yogurt Bowl

1/2 cup plain Greek yogurt (2% fat) with 1/4 cup raspberries, 1 tbsp hemp seeds, and 1 tsp honey.

Macros: 160 cal | 14g protein | 14g carbs | 6g fat

Lunch: Asian-Inspired Chicken Salad

Grill or pan-sear 5 oz chicken breast with salt and pepper (6 minutes per side). Slice thinly. Toss 2 cups shredded napa cabbage, 1/4 cup shredded carrot, 1/4 cup sliced red cabbage, 2 tbsp sliced green onion, and 1 tbsp chopped fresh cilantro. Dressing: whisk 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tsp coconut aminos, and 1/2 tsp fresh grated ginger. Top salad with chicken, dressing, 1 tbsp sesame seeds, and 1 tbsp crushed cashews. Grill an extra 5 oz chicken breast for Sunday's lunch.

Macros: 440 cal | 42g protein | 12g carbs | 24g fat

Afternoon Snack: Hard-Boiled Egg and Olives

1 hard-boiled egg (from Tuesday's batch) with 8 green olives.

Macros: 145 cal | 7g protein | 2g carbs | 12g fat

Dinner: One-Pan Italian Turkey Meatballs with Roasted Vegetables

Preheat oven to 400°F. Mix 8 oz ground turkey (93% lean) with 2 tbsp almond flour, 1 egg white, 1 minced garlic clove, 1 tsp Italian seasoning, salt, and pepper. Form into 8 meatballs. Place on a lined baking sheet with 1 cup cubed eggplant, 1 cup halved cherry tomatoes, and 1/2 cup sliced red onion. Drizzle vegetables with 1 tbsp olive oil, salt, and pepper. Bake 22-25 minutes until meatballs reach 165°F. Serve with 1/2 cup cooked brown rice. Save 4 leftover meatballs for Sunday's dinner.

Macros: 530 cal | 40g protein | 38g carbs | 22g fat

Day 7 — Sunday

Breakfast: Banana Protein Pancakes

Mash 1/2 ripe banana in a bowl. Add 2 large eggs, 1 scoop (30g) vanilla protein powder, 2 tbsp almond flour, 1/2 tsp cinnamon, and 1/4 tsp baking powder. Whisk until smooth. Heat a non-stick skillet over medium-low heat with a light spray of cooking oil. Pour batter to make 3 pancakes (about 4 inches each). Cook 2-3 minutes per side until golden. Top with 1/4 cup fresh blueberries and 1 tablespoon almond butter.

Macros: 450 cal | 38g protein | 30g carbs | 22g fat

Morning Snack: Green Smoothie

Blend 1 cup unsweetened almond milk, 1 cup baby spinach, 1/2 frozen banana, 1 tbsp ground flaxseed, 1/2 tbsp almond butter, and 3-4 ice cubes until smooth.

Macros: 155 cal | 5g protein | 18g carbs | 8g fat

Lunch: Chicken Caesar Salad (from Saturday's extra grilled chicken)

Slice the leftover 5 oz grilled chicken breast. Toss 2 cups chopped romaine with 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 minced garlic clove, and 1 tbsp nutritional yeast (as a parmesan substitute — or use 1 tbsp grated parmesan). Top with chicken and 2 tbsp pumpkin seeds. Serve with 1 small gluten-free roll or 1 slice Ezekiel bread on the side.

Macros: 480 cal | 44g protein | 22g carbs | 24g fat

Afternoon Snack: Cottage Cheese and Berries

1/2 cup low-fat cottage cheese with 1/4 cup sliced strawberries and 1 tsp chia seeds.

Macros: 110 cal | 14g protein | 8g carbs | 3g fat

Dinner: Turkey Meatball Zucchini Boats (from Saturday's leftover meatballs)

Preheat oven to 375°F. Halve 2 medium zucchini lengthwise and scoop out the centers to create boats. Place in a baking dish. Roughly chop the 4 leftover meatballs and mix with 1/2 cup marinara sauce (no sugar added — check labels). Spoon the meatball mixture into the zucchini boats. Top with 2 tbsp shredded mozzarella. Bake 20-25 minutes until zucchini is tender and cheese is melted. Serve with a side salad: 1 cup mixed greens, 1/4 cup shredded carrot, and 1 tbsp balsamic vinaigrette.

Macros: 420 cal | 34g protein | 22g carbs | 22g fat

Weekly Averages

Produce

Vegetables:

• Baby spinach — 2 large bags (10 oz total)
• Mixed greens / romaine lettuce — 2 large containers
• Broccoli florets — 2 cups (1 crown)
• Cauliflower — 1 large head (for cauliflower rice and mash)
• Sweet potatoes — 2 medium
• Zucchini — 3 large
• Bell peppers (red, assorted) — 4
• Cherry tomatoes — 2 pints
• Cucumber — 2 large
• Celery — 1 bunch
• Carrots — 4 medium
• Kale — 1 small bunch (2 cups chopped)
• Napa cabbage — 1 small head
• Red cabbage — 1/4 head
• Butter lettuce — 1 head
• Green beans — 1 cup
• Snap peas — 1/2 cup
• Mushrooms — 4 oz
• Eggplant — 1 small
• Red onion — 2 medium
• Green onions — 1 bunch
• Jicama — 1 small
• Garlic — 1 head
• Fresh ginger — 1 small piece
• Fresh cilantro — 1 small bunch

Fruits:

• Avocados — 3
• Lemons — 3
• Limes — 2
• Bananas — 2 (1 ripe for pancakes, 1 for snack)
• Apples — 1 small
• Oranges — 1 small
• Blueberries — 1 pint
• Strawberries — 1 pint
• Raspberries — 1 small container
• Frozen mixed berries — 1 bag

Proteins

• Chicken breast, boneless skinless — 10 oz (2 x 5 oz)
• Chicken thighs, bone-in skin-on — 4 (about 1 lb total)
• Ground turkey, 93% lean — 20 oz (about 1.25 lbs)
• Salmon fillets — 12 oz (2 x 6 oz fillets)
• Cod fillet — 6 oz
• Raw shrimp, peeled and deveined — 6 oz
• Large eggs — 18 (1.5 dozen)
• Vanilla protein powder — 1 tub (need about 3 scoops for the week)

Dairy & Alternatives

• Plain Greek yogurt (2% fat) — 16 oz container
• Low-fat cottage cheese — 12 oz container
• Feta cheese, crumbled — 4 oz
• Shredded cheddar cheese — 2 oz (small bag)
• Shredded mozzarella — 2 oz
• Cream cheese — 1 oz (small container is fine)
• Butter — 1 tbsp (small stick is fine)
• Unsweetened almond milk — 1/2 gallon

Grains & Pantry

• Quinoa — 1 small bag (need about 1.5 cups cooked)
• Brown rice — 1 small bag (need about 1 cup cooked)
• Rolled oats — small canister (need 1/3 cup)
• Ezekiel bread — 1 loaf (freeze the rest)
• Gluten-free tortillas or grain-free wraps — 1 pack
• Plain rice cakes — 1 pack
• Almond flour — 1 small bag
• Canned chickpeas — 1 can (15 oz)
• Canned black beans — 1 can (15 oz)
• Marinara sauce (no sugar added) — 1 small jar
• Salsa — 1 small jar
• Hummus — 1 container (6-8 oz)
• Guacamole — 1 small container (or make from extra avocado)

Frozen

• Frozen mixed berries — 1 bag (10 oz)
• Frozen cauliflower rice — 1 bag (for Thursday shrimp stir-fry, or rice fresh cauliflower)
• Frozen shelled edamame — 1 small bag

Oils, Condiments & Spices

Oils & Vinegars:

• Extra virgin olive oil
• Sesame oil
• Cooking spray
• Red wine vinegar
• Rice vinegar
• Balsamic vinaigrette

Nuts, Seeds & Butters:

• Raw almonds — 1/4 cup + extra for slicing
• Walnuts — small bag
• Pumpkin seeds — small bag
• Cashews — small bag
• Hemp seeds — small bag
• Sesame seeds — small jar
• Chia seeds — small bag
• Ground flaxseed — small bag
• Natural almond butter — 1 jar
• Natural peanut butter — 1 jar (or use almond butter for both)
• Cashew butter — 1 small jar
• Dark chocolate chips (70%+ cacao) — small bag
• Dark chocolate bar (85% cacao) — 1 bar

Spices & Seasonings:

• Turmeric (ground)
• Cumin (ground)
• Chili powder
• Paprika
• Smoked paprika
• Garlic powder
• Italian seasoning
• Dried oregano
• Dried parsley
• Dried dill
• Cinnamon (ground)
• Baking powder
• Everything bagel seasoning
• Vanilla extract
• Sea salt and black pepper

Other Condiments:

• Coconut aminos — 1 bottle
• Dijon mustard
• Honey — small jar
• Nutritional yeast — small container (optional, for Caesar)
• Kalamata olives — 1 small jar
• Green olives — 1 small jar

Sunday Prep Session (1.5 hours)

First 30 minutes — Grains and Proteins:

• Cook 1 cup dry quinoa according to package directions (makes ~3 cups cooked). Store in airtight container.
• Cook 1/2 cup dry brown rice (makes ~1 cup cooked). Store separately.
• Season Monday's chicken breast and store in a container ready to cook.
• Prepare Wednesday's overnight oats jar and refrigerate.

Next 30 minutes — Wash and Chop Vegetables:

• Wash all lettuce, spinach, and greens. Spin dry and store in containers lined with paper towels.
• Dice bell peppers (store in one large container — you will use them throughout the week).
• Slice cucumbers and carrots for snacking. Store in water-filled containers for crispness.
• Chop broccoli into florets.
• Cube sweet potatoes for Monday's dinner (store in water to prevent browning).
• Cut celery sticks for Monday's snack.

Final 30 minutes — Snack Prep and Portioning:

• Portion out trail mix into 1 snack bag (Wednesday).
• Portion almonds into 1 snack bag (Monday).
• Prepare Tuesday's smoothie ingredients in a freezer bag (berries, spinach, flaxseed) — just add liquid and blend.
• Make hummus portions in small containers (or buy pre-portioned).
• Prep Thursday's egg muffin ingredients: chop spinach, measure feta, so assembly takes 5 minutes.

Wednesday Refresh Session (30 minutes)

• 5 minutes: Take stock of remaining vegetables. Wash and re-chop anything that is wilting.
• 10 minutes: Prepare Friday through Sunday's overnight oats or smoothie bags.
• 10 minutes: Chop vegetables for Thursday's stir-fry (bell pepper, snap peas, broccoli, mushrooms) and store together in one container.
• 5 minutes: Move any frozen items needed for Thursday-Sunday to the fridge to thaw (shrimp, edamame).

Vegetarian Swaps

Replace any animal protein with these options, keeping portions similar:

Dairy-Free Alternatives

• Greek yogurt: Use coconut yogurt or cashew yogurt (add 1 scoop protein powder to match protein content)
• Cottage cheese: Mashed silken tofu with a pinch of salt
• Feta cheese: Nutritional yeast or dairy-free feta crumbles
• Cheddar/mozzarella: Skip or use dairy-free shreds (check for clean ingredients)
• Cream cheese: Cashew cream cheese
• Butter: Ghee (if tolerated) or extra virgin olive oil
• Almond milk: Already dairy-free — no change needed

Adjusting Calories

To increase calories (1800-2000/day):

• Add an extra snack: 1/4 cup mixed nuts (200 cal) or a protein smoothie (250 cal)
• Increase protein portions by 1-2 oz per meal
• Add 1 tbsp olive oil or 1/4 avocado to lunch and dinner
• Use whole eggs instead of egg whites

To decrease calories (1400-1500/day):

• Remove one snack per day (either morning or afternoon)
• Reduce grain portions by half (1/4 cup quinoa instead of 1/2 cup)
• Use egg whites in place of whole eggs where 2+ eggs are called for
• Reduce nut butter to 1/2 tablespoon per serving

Food Preferences and Substitutions

If you do not like a specific food in this plan:

• Do not like fish? Replace salmon and cod with chicken breast or turkey (same portion weight). Add an omega-3 supplement (2000mg EPA/DHA daily).
• Do not like eggs? Replace egg breakfasts with protein smoothies or overnight oats with protein powder.
• Do not like quinoa? Use brown rice, farro, or buckwheat in equal portions.
• Do not like avocado? Use 1 tbsp olive oil or 2 tbsp hummus for healthy fat.
• Do not like kale? Swap for spinach, Swiss chard, or collard greens.

This 7-day plan works for most women with PCOS. But your ideal plan depends on your specific PCOS type, symptoms, medications, and food preferences.

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