A free 7-day PMOS meal plan built around the same principles as the 2023 International PCOS Guideline (still the standard of care under the new PMOS name): 30 percent carbs, 30 percent protein, 40 percent fat, calorie front-loaded toward breakfast, 28 to 35g fibre per day, and a Mediterranean fat profile. The plan below averages 1,800 calories per day and 32g fibre per day. PMOS (Polyendocrine Metabolic Ovarian Syndrome) is the new name for PCOS as of 12 May 2026. The plan works identically under both names because the underlying metabolism is identical.
How this 7-day PMOS meal plan is built
Every day on this plan hits four targets that the 2023 PCOS Guideline recommends for any woman with PMOS or PCOS:
- Macros: 30 percent carbohydrate, 30 percent protein, 40 percent fat.
- Timing: the biggest meal is breakfast, the smallest meal is dinner.
- Fibre: at least 28g per day, from beans, lentils, oats, berries, ground flaxseed, and vegetables.
- Fats: olive oil for daily cooking, fatty fish 2 to 3 times a week, nuts and seeds daily.
The plan totals 1,800 calories per day. To scale up or down, multiply each portion by your daily target divided by 1,800. A 1,500 kcal day uses 0.83x portions, a 2,100 kcal day uses 1.17x.
Day 1
- Breakfast (700 kcal): Steel-cut oats (60g dry) cooked with 200ml milk, topped with 100g berries, 2 tbsp ground flaxseed, 30g walnuts, 1 tsp honey. Coffee with milk.
- Lunch (550 kcal): Salmon and quinoa bowl. 120g grilled salmon, 100g cooked quinoa, 150g roasted vegetables (peppers, courgette), large handful of spinach, 2 tbsp olive oil, lemon, 20g feta.
- Snack (200 kcal): 1 apple with 2 tbsp almond butter.
- Dinner (350 kcal): Lentil and spinach soup. 100g cooked red lentils, 200g spinach, sauteed onion and garlic, 1 tbsp olive oil, vegetable stock, lemon, parsley. Slice of sourdough.
Day 2
- Breakfast (700 kcal): Greek yogurt parfait. 250g full-fat Greek yogurt, 50g granola (low-sugar, oat-based), 100g mixed berries, 30g pumpkin seeds, 1 tsp honey. Tea.
- Lunch (550 kcal): Chickpea and roasted vegetable salad. 150g cooked chickpeas, 200g roasted vegetables, 50g rocket, 80g feta cubes, 2 tbsp olive oil, balsamic.
- Snack (200 kcal): 2 boiled eggs and 30g almonds.
- Dinner (350 kcal): Stir-fried tofu with broccoli and brown rice. 150g tofu, 200g broccoli, 100g cooked brown rice, 1 tbsp sesame oil, soy sauce, ginger, garlic.
Day 3
- Breakfast (700 kcal): Veggie omelette. 3 eggs, 100g spinach, 50g mushrooms, 30g feta, 1 tbsp olive oil. Side of half an avocado on 1 slice rye toast.
- Lunch (550 kcal): Lentil and grilled chicken bowl. 100g grilled chicken, 100g cooked Puy lentils, 150g roasted sweet potato, 50g rocket, 2 tbsp olive oil and lemon dressing.
- Snack (200 kcal): Cottage cheese (150g) with 100g berries and 1 tbsp ground flaxseed.
- Dinner (350 kcal): Baked cod with green beans and quinoa. 130g cod, 150g green beans, 80g cooked quinoa, 1 tbsp olive oil, lemon, herbs.
Day 4
- Breakfast (700 kcal): Chia pudding made the night before. 4 tbsp chia seeds soaked in 250ml milk, topped with 100g raspberries, 30g hazelnuts, 2 tbsp Greek yogurt, drizzle of maple syrup.
- Lunch (550 kcal): Tuna nicoise. 100g tinned tuna, 2 boiled eggs, 150g green beans, 100g new potatoes, 50g olives, 50g rocket, 2 tbsp olive oil dressing.
- Snack (200 kcal): 30g almonds and 1 pear.
- Dinner (350 kcal): Turkey meatballs with courgette noodles and tomato sauce. 120g lean turkey mince, 1 medium courgette spiralised, 100g tomato sauce, 30g parmesan.
Day 5
- Breakfast (700 kcal): Smoothie bowl. 250ml milk, 1 banana, 30g rolled oats, 30g almond butter, 1 scoop protein powder, 100g berries, 2 tbsp ground flaxseed. Topped with 20g granola.
- Lunch (550 kcal): Roasted vegetable and halloumi bowl. 100g halloumi, 200g roasted vegetables, 80g cooked freekeh or barley, 50g rocket, 2 tbsp olive oil and lemon.
- Snack (200 kcal): 200g full-fat Greek yogurt with 1 tbsp pumpkin seeds.
- Dinner (350 kcal): Spiced chickpea and spinach stew. 150g cooked chickpeas, 200g spinach, onion, garlic, cumin, smoked paprika, 200g passata, 1 tbsp olive oil. Slice of sourdough.
Day 6
- Breakfast (700 kcal): Savoury smashed avocado on 2 slices rye toast with 2 poached eggs, chilli flakes, lemon, side of cherry tomatoes. Coffee.
- Lunch (550 kcal): Salmon teriyaki bowl. 120g grilled salmon, 100g cooked brown rice, 150g steamed broccoli, 50g edamame, 1 tbsp sesame oil, ginger, soy sauce.
- Snack (200 kcal): 1 apple with 30g walnuts.
- Dinner (350 kcal): Mediterranean white bean stew. 150g cooked cannellini beans, 150g spinach, garlic, rosemary, 1 tbsp olive oil, 200g chopped tomatoes.
Day 7
- Breakfast (700 kcal): Cottage cheese pancakes (3 small). Mix 200g cottage cheese, 2 eggs, 40g oat flour, vanilla. Cook in 1 tsp olive oil. Top with 100g berries, 30g walnuts, 1 tbsp maple syrup.
- Lunch (550 kcal): Lentil and roasted vegetable salad. 150g cooked Puy lentils, 150g roasted root vegetables, 50g rocket, 50g goat cheese, 30g walnuts, 2 tbsp olive oil and balsamic.
- Snack (200 kcal): 2 boiled eggs and a small handful of cherry tomatoes.
- Dinner (350 kcal): Grilled chicken with roasted vegetables and quinoa. 100g chicken, 200g roasted vegetables, 80g cooked quinoa, 1 tbsp olive oil, herbs.
The weekly grocery list
| Category | Items and quantities | Approx US cost |
|---|---|---|
| Protein | 500g salmon, 300g cod, 200g chicken breast, 200g turkey mince, 150g tofu, 100g halloumi, 100g feta, 50g goat cheese, 30g parmesan, 1 tin tuna, 18 eggs, 600g Greek yogurt, 350g cottage cheese | $45 |
| Carbs | 500g steel-cut oats, 500g quinoa, 500g Puy lentils, 500g red lentils, 500g chickpeas (dried or 2 tins), 500g brown rice, 1 loaf rye, 1 loaf sourdough, 200g new potatoes, 500g sweet potato, 1 banana | $22 |
| Vegetables and fruit | 3 bags spinach, 500g rocket, 1 head broccoli, 300g green beans, 6 peppers, 4 courgettes, 500g mixed root vegetables, 500g cherry tomatoes, 200g mushrooms, 1 punnet berries x3, 3 apples, 2 pears, 2 avocados, 1 lemon x3 | $30 |
| Fats and seeds | 500ml olive oil, 100ml sesame oil, 200g walnuts, 200g almonds, 100g pumpkin seeds, 100g hazelnuts, 100g chia seeds, 200g ground flaxseed, 100g almond butter, 100g olives | $28 |
| Pantry | 200g granola, 1 jar passata, 1 tin chopped tomatoes, soy sauce, balsamic, honey, maple syrup, cumin, paprika, herbs | $12 |
| Dairy and milk | 1L milk, 200ml plant milk if preferred | $5 |
| Total per person per week | $142 |
Substitute the more expensive proteins (salmon, halloumi, cod) for tinned sardines, tinned salmon, eggs, lentils, and chickpeas to bring the total under $80 a week while keeping macros and fibre intact.
Weekly macro and fibre totals
| Day | Calories | Carbs | Protein | Fat | Fibre |
|---|---|---|---|---|---|
| 1 | 1,800 | 135g | 135g | 80g | 33g |
| 2 | 1,800 | 140g | 130g | 78g | 31g |
| 3 | 1,800 | 130g | 140g | 80g | 34g |
| 4 | 1,800 | 135g | 135g | 80g | 30g |
| 5 | 1,800 | 140g | 130g | 80g | 32g |
| 6 | 1,800 | 135g | 135g | 80g | 31g |
| 7 | 1,800 | 130g | 140g | 80g | 32g |
Meal prep tips that make this plan stick
- Sunday lentil batch. Cook all the lentils for the week in one pot. Stores 5 days in the fridge.
- Roast 1.5kg of mixed vegetables at once. Sheet pan with olive oil, salt, and herbs. Use across breakfast omelettes, lunches, and dinners.
- Hard-boil 6 eggs on Sunday. They are the rescue snack and breakfast protein for the week.
- Pre-portion ground flaxseed. 2 tbsp per day in a small jar. Removes the friction at breakfast.
- Cook double dinner portions. Lentil soup, stew, and stir fries reheat for lunch the next day.
How to adapt this plan for your PMOS phenotype
- Insulin-resistant phenotype (70% of cases): swap the evening sourdough or rice for an extra portion of leafy greens. Keep breakfast carbs as written.
- Adrenal phenotype: keep the evening complex carb (rice, sourdough, or quinoa at dinner). Cut intermittent fasting longer than 12 hours.
- Post-pill phenotype: double the cruciferous vegetables (broccoli, cauliflower, brussels sprouts). Add 1 tbsp ground flaxseed at dinner for liver-supportive lignans.
- Inflammatory phenotype: increase fatty fish to 3 to 4 servings a week. Trial cutting dairy for 6 weeks if acne or bloating is severe.
Take the free 90-second phenotype quiz to find out which of the four PMOS phenotypes you are. The result determines the specific tilt to apply on top of this base plan.
Frequently asked questions
Is the PMOS meal plan the same as the PCOS meal plan?
Yes. PMOS (Polyendocrine Metabolic Ovarian Syndrome) is the new name for PCOS as of 12 May 2026. The 2023 International PCOS Guideline still applies. The macro targets, calorie timing, fibre target, and fat profile are unchanged. This plan works identically for women with a PMOS or a PCOS diagnosis.
Can I lose weight on this PMOS meal plan?
Most women maintain weight at 1,800 calories per day. To lose weight, scale every portion by 0.83 (1,500 kcal target) for a moderate deficit of around 300 kcal below maintenance. The macro split, fibre, and calorie timing stay the same. Expect 1 to 2 pounds per week of fat loss at this deficit, alongside the insulin and androgen changes that this pattern drives over 12 weeks.
Is this PMOS meal plan free?
Yes. The full 7-day plan, the grocery list, the macro breakdowns, and the phenotype tilts above are free. The PCOS Meal Planner app builds a fresh personalised plan each week with different recipes for $29/month after a free starter plan, but the base plan above is all you need to see whether the dietary pattern works for your body.
Can I do this PMOS plan as a vegetarian or vegan?
Yes. Swap the fish and chicken for tofu, tempeh, edamame, lentils, and chickpeas. Increase protein portions by 25 percent because plant proteins are slightly less bioavailable. Add a B12 supplement if you remove all animal foods. The 30/30/40 macros are achievable on a fully plant-based version of this plan.
Where can I download a PDF of this PMOS meal plan?
The free 7-day plan above is downloadable as a PDF from the original PCOS meal plan PDF page. Same plan, available under either name.
How many calories should I eat with PMOS?
Most women with PMOS at a sedentary to moderately active baseline maintain weight on 1,800 to 2,100 calories per day. Active women need closer to 2,200 to 2,400. For weight loss, drop 300 to 500 calories below maintenance, not more. Very-low-calorie diets (under 1,200 kcal) raise cortisol in women with adrenal PMOS and worsen symptoms.
Can I eat snacks on a PMOS meal plan?
Yes. The plan above includes one structured snack per day (around 200 kcal) between lunch and dinner. The snack always pairs protein or fat with a carb (eggs and tomatoes, Greek yogurt and seeds, apple and almond butter) so it does not spike blood sugar.
How is this PMOS plan different from a generic Mediterranean diet?
The Mediterranean diet base is the same. The PMOS-specific differences are: higher protein (30 percent of calories vs. 20 percent in standard Mediterranean), tighter calorie front-loading toward breakfast (60 percent of calories before 3pm), and a 28 to 35g fibre target (vs. no fibre target in standard Mediterranean). These three changes are what makes it a PMOS plan and not just a healthy diet.
Get the app version
Want a fresh PMOS meal plan every week?
The PCOS Meal Planner app builds a new personalised weekly PMOS plan around your phenotype, calorie target, cuisine preferences, and food allergies. Start with the free phenotype quiz to see what your week-one personalised plan looks like before deciding whether to subscribe.
What to read next
- PCOS is now PMOS: what the new name means for you
- PMOS diet: full food list and rules
- Insulin resistance meal plan for PCOS (PMOS)
- PCOS (PMOS) 101 hub
How this plan was built
The plan applies the dietary recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of PCOS (the standard of care under the new PMOS name until the 2027 revision). Calorie timing draws on the Jakubowicz et al. 2013 trial in obese women with PCOS. Fibre target draws on the 2019 Cochrane review of lifestyle interventions for PCOS. Recipes are taken from the PCOS Meal Planner recipe library and adapted for plain-shop ingredients. Prices reflect US supermarket averages in May 2026. See our editorial standards.
Community Comments
Add a comment