7-Day PCOS Meal Plan for Beginners (+Shopping List) - For Weight Loss and Fertility

Polycystic ovary syndrome (PCOS), otherwise regarded as polycystic ovarian syndrome, is a common hormonal disorder peculiar to women of reproductive age.

It is often caused when there is an imbalance in the reproductive hormones. This imbalance may cause the ovaries to develop follicles and make it difficult to release eggs during ovulation.

Symptoms of PCOS

Signs and symptoms of PCOS vary from one individual to the other. However, some of the symptoms may include:

Irregular menstrual cycle
Hirsutism – unwanted male-pattern hair growth on a woman’s face, chin or other parts of the body.
Weight gain or difficulty losing weight
Enlarged ovaries
Acne on the face, chest, upper back, etc.

What causes PCOS?

There is an ongoing research to pinpoint the actual cause of Polycystic ovary syndrome (PCOS). However, some experts opine that the following factors could play a role:

High levels of Androgens. When the androgens or “male hormones” in a woman is higher than normal.
High Insulin levels. When a woman is insulin resistant. That is, when the body’s cells no longer respond to insulin.
Low-grade inflammation.
Heredity.

7 DAY PCOS MEAL PLAN FOR BEGINNERS (+SHOPPING LIST) – FOR WEIGHT LOSS AND FERTILITY

DAY 1

Breakfast: Omelet along with two eggs, spinach, onions, red peppers, mushrooms, and salsa plus half banana

Lunch: Gluten free bread with bacon, avocado, lettuce, and tomato sandwich plus an orange

Dinner: One cup of brown rice with chicken stir-fry and mushrooms, carrots, plus broccoli.

DAY 2

Breakfast: Steel cut oatmeal with one tablespoon of butter, walnuts and cinnamon, half cup blueberries, plus one egg

Lunch: Shrimp cocktail, one leafy green salad along with veggies, one hard-boiled egg, plus vinaigrette dressing

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

DAY 3

Breakfast: Plain Greek yogurt with one tablespoon of raw honey, a handful of gluten free cereal, slivered almonds, plus a splash of lemon juice

Lunch: A piece of gluten free toast and Homemade combined with chicken salad and Dijon, plus half cup of strawberries

Dinner: Roasted asparagus, Baked salmon, baked sweet potato with butter, plus zucchini

DAY 4

Breakfast: two scrambled eggs with goat cheese alongside leftover salmon and asparagus, plus half grapefruit

Lunch: Turkey burger, half gluten free bun, half cup of cantaloupe, along with tomato and cucumber salad

Dinner: one piece of gluten free bread, along with roasted shrimp, broccoli, plus cauliflower

Snacks: Trail mix combined with nuts and dried fruit

DAY 5

Breakfast: One piece of gluten free toast topped with half an avocado, one-quarter cup of green olives, one-quarter cup of cashews, plus two hard-boiled eggs

Lunch: Brown rice salmon and avocado sushi roll, along with miso soup, half banana

Dinner: Baked chicken fajitas packed with veggies alongside black beans on one gluten free tortilla

DAY 6

Breakfast: Half cup of pineapple, along with muesli, plain Greek yogurt and one tablespoon of raw honey

Lunch: Two slices of zero-gluten pizza topped with grilled chicken and vegetables, plus small leafy green salad and vinaigrette dressing

Dinner: Shrimp fried rice combined with brown rice and veggies

DAY 7

Breakfast: Two egg frittatas combined with mushrooms and sautéed spinach, goat cheese, one piece of gluten free toast with butter, plus half apple

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

Dinner: Baked sweet potato with butter, grilled steak alongside grilled mushrooms, peppers, plus onions

HELPFUL TIPS FOR LOSING WEIGHT WITH PCOS

Below are some science-backed tips for losing weight with PCOS.

1. Reduce Your Carb Intake

Cutting back on carbs may help manage PCOS as it has a direct impact on insulin levels.

According to research, the vast majority of women with PCOS are insulin resistant, meaning that the cells in the body no longer respond to insulin.

One thing about insulin is that it is crucial for both sugar management and energy storage in your body. That is, you may develop type 2 diabetes or obese if it’s not in good shape.

These and more are the reasons why you need to reduce your carb intake and switch to a healthy lifestyle.

Some of the high-carb foods to avoid include – candy, sugary breakfast cereals, white rice, cookies, white bread, potato chips, beer, sweetened yogurts, crackers, etc.

That said, here are some low-carb diets you can opt for – eggs, chicken breast, leafy green vegetables, cauliflower, broccoli, nuts, seeds, apples, coconut oil, olive oil, blueberries, strawberries, etc.

2. Get Plenty of Fiber

Fiber-rich foods are usually filling, promote satiety, and reduce hunger, which makes it an ideal food for women with PCOS.

Again, multiple studies reveal that moderate intake of fiber can help lower insulin resistance, total body fat, abdominal fat and other related conditions in women with PCOS.

Looking for fiber-dense foods to eat?

Consider any of the following – wholegrain bread, broccoli, carrots, sweet corn, beans, pulses, potatoes with skin, pears, avocado, raspberries, lentils, split peas, chickpeas, oats, air-popped popcorn, almonds, chia seeds, sweet potatoes, dark chocolate, to name but a few.

3. Eat Enough Protein

Protein is yet another key macronutrient that can aid weight loss in women with PCOS.

This is majorly because it helps to regulate blood sugar, manages hunger hormones and increases feelings of fullness after a meal, and thus preventing you from consuming extra calories that could trigger excess weight gain.

Here are some Healthy, high-protein foods to consider – eggs, nuts, dairy, meat, seafood, chicken breast, oats, Greek yogurt, cottage cheese, milk, broccoli, black beans, salmon, potatoes, cauliflower, Chinese cabbage, beef, tuna, hemp seeds, artichokes, peas, quinoa, lentils, almonds, avocado, chia seeds, nut butters, among others.

4. Eat Healthy Fats

Eating more healthy fats offer a lot of benefits to women with PCOS. According to research, higher fat intake can help reduce hunger, aid body fat loss, and combat some other symptoms of PCOS.

Examples of healthy fats include cheese, dark chocolate, whole eggs, fatty fish, chia seeds, avocado, olive oil, coconut oil, nut butters, walnuts, flaxseed, salmon, tuna, tofu, sunflower seeds, full-fat dairy, parmesan cheese, grass-fed beef, canola oil, etc.

OTHER TIPS FOR LOSING WEIGHT WITH PCOS

Eat Fermented Foods, such as yogurt, kefir, sauerkraut, etc.
Cut back on Processed Foods and Added Sugars. Avoid foods like cakes, cookies, candy, and fast food.
Avoid or stop eating too few calories. Focus on eating whole foods and cutting out unhealthy diets instead.
Exercise Regularly; ideally 45–60 minutes a day and 3 times per week
Get enough night rest; ideally 6–8 hours
Manage Your Stress
Opt for supplements, such as Myo-inositol Myo-inositol and carnitine

PCOS SHOPPING LIST

Below are PCOS-Friendly food lists for you:

Fruits:

Apples

Pears

Oranges

Berries

Blackberries

Bananas

Cantaloupe

Blueberries

Red grapes

Kiwi

Peach

Plums

Honeydew melon

Vegetables:

Broccoli

Brussel sprouts

Cauliflower

Tomato

Collars

Asparagus

Carrots

Celery

Cucumber

Eggplant

Spinach

Green beans

Mushroom

Onion

Peppers

Artichokes

Kale

Snap peas

Zucchini

Protein:

Beans

Beef

Cheese

Chicken

Eggs

Black beans

Hummus

Milk (low–fat)

Nuts

Peanut butter

Almond butter

Shellfish

Tofu

Lentils

Chickpeas

Carbohydrates/Starches:

Bread (whole wheat)

Oats

Brown Rice

Corn

English Muffin (whole wheat)

Quinoa

Pasta (whole wheat)

Sweet Potatoes

Tortilla

Healthy Fats:

Avocado

Whole Eggs

Guacamole

Dark Chocolate

Canola or Vegetable Oil

Corn oil

Olive Oil

Chia Seeds

Extra Virgin Olive Oil

Coconuts and Coconut Oil

High-Fiber Foods:

Chia seeds

Flaxseed

Sunflower seeds

Brown rice

Whole oats

Raspberries

Blackberries

Blueberries)

Bulgur

Quino

Nuts:

Pine nuts

Walnuts

Almonds

Pistachios

Fatty fish:

Salmon

Tuna

Sardines

Mackerel

7-Day PCOS Meal Plan for Beginners (+Shopping List) – For Weight Loss and Fertility