A 7-Day Sample PCOS Meal Plan

PCOS, or Polycystic Ovarian Syndrome, is a hormonal condition in women in which estrogen and progesterone levels are not in balance. This imbalance causes the growth of ovarian cysts and wreaks havoc on a woman’s fertility, appearance, and menstrual cycle. It also affects other areas of the body including the thyroid, adrenal function, insulin levels and the pancreas. The decrease or imbalance of female hormones can also trigger an increase in male hormones thus causing some women to develop excess body hair or thinning hair. Possible symptoms can include weight gain or difficulty losing weight, acne, infertility, and diabetes. While there remains no cure, symptoms can be managed with a balanced diet. It is important to maintain a healthy weight and manage blood sugar levels to restore normal functions in the body. Proper nutrition will help fight inflammation in the body and regulate insulin, both cause most of the symptoms associated with polycystic ovarian syndrome.

Foods to Avoid for Women with PCOS

Since inflammation and high blood glucose levels are two factors that create these hormonal imbalances, there are several foods to avoid eating while attempting to heal your body and reduce symptoms. These foods include those on the high glycemic index, dairy, bad fats, sugar and artificial sweeteners, processed foods, and soy. High glycemic index foods cause a spike in blood sugar thus affecting the high amount of insulin released into the blood. Foods that are high on the GI list include potatoes, rice, and sweets. Although thought to be a nutritious food, dairy can increase the amount of testosterone in the body thus making symptoms worse for women. Another food widely thought to be highly beneficial is soy. However, soy has been shown to increase estrogen levels in women and may interfere with ovulation. For a woman who is already experiencing hormonal imbalances, increasing estrogen is detrimental thus soy should be avoided. Finally, bad fats, sugar, artificial sweeteners and processed foods are foods that everyone should limit, and is especially important for PCOS sufferers to avoid.

7-Day Sample Meal Plan

The best way to heal your body is through proper nutrition and hydration. Make sure to drink plenty of filtered water throughout the day and limit alcohol intake. Also, make sure to eat whole foods, lots of fresh fruits and vegetables, increase fiber intake, combine your carbohydrates with a protein and do not skip meals. To help guide you through your journey to implementing a PCOS diet, use this sample meal to start gathering diet ideas and ultimately healing your body.

Sunday

Breakfast: Omelet with 2 eggs, spinach, onions, red peppers, mushrooms, and salsa, ½ banana

Lunch: Bacon, avocado, lettuce, and tomato sandwich on gluten free bread, an orange

Dinner: Chicken stir-fry with mushrooms, carrots, and broccoli, 1 cup of brown rice

Snacks: Carrot sticks and hummus

Monday

Breakfast: Steel cut oatmeal with 1 Tbsp. of butter, walnuts and cinnamon, ½ cup blueberries, 1 egg

Lunch: Shrimp cocktail, a leafy green salad with veggies, 1 hard-boiled egg, and vinaigrette dressing

Dinner: Turkey and kale stew with veggies and brown rice, 1 piece of gluten free bread

Snacks: ½ banana with almond butter

Tuesday

Breakfast: Plain Greek yogurt with 1 Tbsp. of raw honey, handful of gluten free cereal, slivered almonds, and a splash of lemon juice

Lunch: Homemade chicken salad with Dijon on a piece of gluten free toast, ½ cup of strawberries

Dinner: Baked salmon, baked sweet potato with butter, and roasted asparagus and zucchini

Snacks: ½ apple with peanut butter

Wednesday

Breakfast: 2 scrambled eggs with goat cheese and leftover salmon and asparagus, ½ grapefruit

Lunch: Turkey burger, ½ gluten free bun, tomato and cucumber salad, ½ cup of cantaloupe

Dinner: Roasted shrimp, broccoli, and cauliflower, 1 piece of gluten free bread

Snacks: Trail mix with nuts and dried fruit

Thursday

Breakfast: 2 hard-boiled eggs, 1 piece of gluten free toast topped with ½ an avocado, ¼ cup of green olives, ¼ cup of cashews

Lunch: Brown rice salmon and avocado sushi roll, miso soup, ½ banana

Dinner: Baked chicken fajitas loaded with veggies and black beans on a gluten free tortilla

Snacks: ¼ cup almonds and an ½ apple

Friday

Breakfast: Muesli with plain Greek yogurt and 1 Tbsp. of raw honey, ½ cup of pineapple

Lunch: 2 slices of gluten free pizza topped with grilled chicken and veggies, small leafy green salad with vinaigrette dressing

Dinner: Shrimp fried rice with veggies and brown rice

Snacks: Blueberry smoothie

 

Saturday

Breakfast: 2 egg frittata with sautéed spinach and mushrooms, goat cheese, 1 piece of gluten free toast with butter, ½ apple

Lunch: Salmon Caesar salad with avocado, tomato, and mushrooms

Dinner: Grilled steak with grilled mushrooms, peppers, and onions, baked sweet potato with butter

Snacks: Yogurt parfait made with plain Greek yogurt, berries, honey and slivered almonds