1 Month PCOS Meal Plan (PDF)


This meal plan is designed specifically for PCOS and is free from gluten, dairy, and soy. It is also low in sugar and carbohydrates.

It includes 4 weekly PDF meal plans complete with easy to follow recipes, weekly grocery lists, and daily nutritional information.

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When it comes to PCOS, eating a healthy diet and maintaining a healthy body weight are important. But it can be hard to know what the best diet is – Is it a keto diet? Low carb diet? Vegan diet? Mediterranean diet?

Ultimately, the most important thing for PCOS management is eating a balanced diet designed to restore insulin sensitivity and hormonal balance. I, and many others, have had the best success eating a lower carbohydrate/low glycemic index diet that is also free from gluten, dairy, soy, and processed foods. 

It really is a lifestyle change and not just a temporary “diet”. It’s about making sustainable lifestyle changes and creating long-term healthy eating habits.

PCOS affects women of reproductive age. Some common PCOS symptoms are: Insulin resistance/high insulin levels, imbalanced blood sugar levels, irregular periods/menstrual cycles, hormonal imbalance, weight gain, high levels of male hormones, facial hair and excessive hair growth, and hair loss. 

This meal plan for polycystic ovary syndrome includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

PCOS diet grocery lists

Each 7 day plan also includes a weekly shopping list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this pcos diet meal plan

On average, each day you will be getting:

  • Roughly 1700 calories
  • Roughly 55-65% of your calories from fat, 15-20% from carbohydrates, and 20% from protein. This amounts to roughly 120-130 g of fat, 75-80 g of carbohydrates, and 80-90 g of protein on average.
  • Roughly 25 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in the polycystic ovarian syndrome diet?

  • All meat (chicken, turkey, pork, beef etc.)
  • Fish and seafood rich in omega-3 fats (like wild salmon and sardines)
  • Eggs
  • Grain free flour alternatives (almond flour, coconut flour, tapioca flour, etc.)
  • High-fiber foods such as vegetables (cruciferous vegetables, leafy greens, peppers, tomatoes, zucchini, brussels sprouts, green beans, sweet potatoes, carrots, beets etc.)
  • A small amount of fruit
  • Avocado
  • Coconut products (coconut oil, coconut milk, coconut yoghurt and coconut butter)
  • High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
  • Nuts and seeds (almonds, pumpkin seeds, cashews, chia seeds and sunflower seeds)
  • Herbs, spices and seasonings
  • Natural sugar-free sweeteners such as stevia and monk fruit
  • Dark chocolate, cacao and cocoa powder
  • Coffee, green tea and herbal teas
  • Sea salt and black pepper

What foods are excluded in the pcos-friendly diet?

  • Processed and pre-made food with artificial ingredients (think fast food!)
  • Refined and processed carbs (white bread, muffins, scones, donuts, or anything made with white flour)
  • Grains (quinoa, white rice, brown rice, millet, buckwheat, and oat bran)
  • Wheat, barley and rye (gluten containing grains) – Especially important for people with a gluten sensitivity or celiac.
  • Dairy products (cow’s milk, cream, cheese, whey protein, cottage cheese)
  • Soy (soy sauce, soybeans/edamame, soybean oil)
  • Beans and lentils
  • Simple sugars (cane sugar, brown sugar, coconut sugar, honey, maple syrup, and agave nectar)
  • Candy, chocolate bars, sugary drinks (fruit juice and soft drinks) and other sugary foods
  • Artificial sweeteners
  • Vegetable oils (canola oil, soybean oil, sunflower oil etc.)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my pcos diet plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.


I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.


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