Endometriosis diet meal plan, fish, greens, olive oil.
A week built on oily fish, fruit, beans and whole grains, at about 2,000 calories a day. The diet evidence for endometriosis is limited and mostly observational. Alma can fit it to your goal.
Built from Harvard cohort research and NICHD advice.
The rules
Three habits do most of the work
Oily fish twice a week
Salmon, sardines, mackerel or trout bring long-chain omega-3 fats.
Fruit, citrus especially
Oranges, berries, kiwis and other fruit through the day.
Skip trans fat
Leave out fried and packaged foods made with partially hydrogenated oils.
Sample week
Seven days of endometriosis diet meals
About 1,988 to 2,228 calories a day, 31 to 43 g of fiber. Scale portions to your needs. Find your number
Diet sits alongside medical care for endometriosis, not in place of it. Pain that is severe, getting worse or new needs a clinician.
Day 1Monday
BreakfastOats with raspberries and almond butter1 cup cooked rolled oats, ½ cup raspberries, 1 tbsp almond butter, 1 cup 2% milk, cinnamon
LunchRoast vegetable and white bean salad¾ cup white beans, 1 cup roasted zucchini and peppers, 1 tbsp olive oil, 1 oz feta, 1 slice sourdough, lemon
SnackYogurt with blueberries, chia and almonds1 cup 2% Greek yogurt, ½ cup blueberries, 1 tbsp chia seeds, 1 oz almonds
DinnerSalmon with quinoa and sautéed kale4 oz salmon, 1 cup cooked quinoa, 1½ cups kale sautéed in 1 tbsp olive oil, 1 whole-wheat roll, lemon
About 2,160 kcal113 g protein43 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with tomato on sourdough2 eggs scrambled in 1 tsp olive oil with 1 cup chopped tomatoes, 1 slice sourdough, 1 orange, 1 cup 2% milk
- LunchGrilled chicken with sweet potato and slaw4 oz grilled chicken, 1 medium sweet potato, 2 cups cabbage slaw with 2 tbsp yogurt dressing, 1 tbsp olive oil
- SnackPear with almonds and milk1 pear, 1 oz almonds, 1 cup 2% milk
- DinnerSardine and tomato pasta1 can sardines in olive oil, drained, 1½ cups cooked whole-wheat spaghetti, 2 cups cherry tomatoes and spinach, 2 tsp olive oil, ½ oz Parmesan, garlic
About 2,230 kcal127 g protein36 g fiber
Day 3Wednesday
- BreakfastYogurt with granola, kiwi and flax1 cup 2% Greek yogurt, ⅓ cup granola, 2 kiwis, 1 tbsp ground flaxseed
- LunchLentil soup with sourdough and cheddar1½ cups lentil and vegetable soup, 1 slice sourdough, 1 oz cheddar, 1 hard-cooked egg
- SnackOrange with walnuts and dark chocolate1 orange, 1½ oz walnuts, 2 squares dark chocolate, 1 tsp honey
- DinnerLemon chicken with barley and asparagus5 oz chicken breast, ¾ cup cooked barley, 1½ cups asparagus, 1 tbsp olive oil, 1 whole-wheat roll, lemon
About 2,070 kcal121 g protein38 g fiber
Day 4Thursday
- BreakfastFeta and tomato omelet with sourdough2 eggs, 1 oz feta, sliced tomato, 1 slice sourdough, 1 orange
- LunchQuinoa bowl with chickpeas and tahini½ cup cooked quinoa, ½ cup chickpeas, 3 oz chicken, 1 cup roasted carrots and peppers, 1 tbsp tahini, arugula
- SnackCottage cheese with peach and pistachios¾ cup cottage cheese, 1 peach, 1 oz pistachios
- DinnerRoast pork with sweet potato mash4 oz roast pork loin, 1 cup mashed sweet potato, 2 cups collard greens with 1 tbsp olive oil, 1 slice whole-grain bread
About 2,090 kcal140 g protein40 g fiber
Day 5Friday
- BreakfastAvocado toast with tomato and seeds2 slices rye bread, ½ avocado, sliced tomato, 1 tbsp pumpkin seeds, 1 orange
- LunchChicken and wild rice salad4 oz chicken, ¾ cup cooked wild rice, 2 tbsp dried cranberries, celery and apple, 1 tbsp olive oil, lemon
- SnackYogurt with strawberries and almonds1 cup 2% Greek yogurt, 1 cup strawberries, 1 tbsp almonds, 1 slice whole-grain toast
- DinnerRoast chicken with fennel and potatoes5 oz roast chicken breast, 1 cup boiled potatoes, 1 cup roasted fennel and peppers, 1 tbsp olive oil, 1 oz Parmesan, 1 whole-wheat roll
About 2,080 kcal144 g protein31 g fiber
Day 6Saturday
- BreakfastTofu scramble with spinach and sourdough6 oz firm tofu scrambled with turmeric and 1 cup spinach, 1 slice sourdough, 1 cup 2% milk, 1 orange
- LunchChickpea and roasted pepper salad¾ cup chickpeas, 1 cup roasted peppers and zucchini, 1 oz feta, 1 tbsp olive oil, 1 slice sourdough
- SnackHummus with carrots and an apple⅓ cup hummus, carrot sticks, 1 apple
- DinnerRoast chicken with squash and farro5 oz chicken breast, 1 cup roasted squash, ½ cup cooked farro, 1 tbsp olive oil, 1 whole-wheat roll
About 1,990 kcal107 g protein37 g fiber
Day 7Sunday
- BreakfastOvernight oats with mango and sesame⅔ cup rolled oats soaked in ¾ cup milk, ½ cup mango, 1 tbsp sesame seeds, 1 tsp honey, 1 hard-cooked egg, 1 slice whole-grain toast
- LunchLentil and roasted carrot salad½ cup cooked lentils, 1 cup roasted carrots, arugula, 1 oz feta, 1 tbsp olive oil, 1 slice sourdough
- SnackGreek yogurt with blueberries and crispbreads1 cup 2% Greek yogurt, ½ cup blueberries, 1 slice whole-grain toast, 1 oz almonds
- DinnerRoast halibut with lentils and spinach4 oz halibut, ½ cup cooked lentils, 2 cups wilted spinach, 1 tbsp olive oil, 1 cup baked sweet potato
About 2,010 kcal121 g protein41 g fiber
Shopping list
What to buy
Most days
Dairy and eggsPlain yogurt, milk, cottage cheese, feta, cheddar, eggsgreek yogurtcottage cheeseegg
Now and then
This week has 3 fish servings of 4 oz, within the FDA's 2 to 3 a week. Frozen fish, berries and canned sardines cost less.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should you eat if you have endometriosis?
There is no single diet for endometriosis, and the research is limited and mostly observational. The studies cited here link more long-chain omega-3 fat and more fruit, citrus especially, with lower risk, and more trans fat with higher risk. This week leans on oily fish, fruit and olive oil, with no fried or packaged foods.
Does diet help endometriosis pain?
NICHD describes endometriosis as tissue similar to the uterine lining growing outside the uterus, with pain and infertility as its main symptoms. On diet, the evidence is not strong enough to promise relief. The studies cited here looked at the chance of endometriosis being found at surgery, not at pain. Some people notice that certain foods set off bloating or cramps, and a food and symptom diary is the practical way to find your own pattern.
Should you try a low FODMAP diet for endometriosis?
A 2025 Monash University trial of 35 women with endometriosis and gut symptoms found that 60 percent responded to a 28-day low FODMAP diet, against 26 percent on a control diet. It measured gut symptoms such as bloating and abdominal pain, not endometriosis itself. The diet is a short trial with a structured reintroduction, best run with a dietitian, and not a permanent way to eat.
How many calories is this meal plan?
About 1,988 to 2,228 calories a day, with 31 to 43 grams of fiber and 107 to 144 grams of protein. Your needs depend on your size and activity, so scale portions up or down.
Do you need to cut out gluten or dairy?
The studies cited here did not test cutting gluten or dairy, so this plan keeps both. If you have celiac disease, avoid gluten. If you suspect a sensitivity, a short trial with a dietitian and a symptom diary tells you more than a permanent cut.
Is coffee or alcohol a problem with endometriosis?
The studies cited here do not cover coffee or alcohol, and triggers vary from person to person. This plan has no alcohol, and you can ask your clinician what suits you. If you notice a pattern with coffee, test it with a diary.
How does Alma help with endometriosis?
Log a meal by photo, voice or text in about 10 seconds, and Alma estimates the fiber, protein and calories on the plate. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so you can see whether a week leaned on fish, greens and whole grains.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NICHD: Endometriosis
- Mayo Clinic: Endometriosis, symptoms and causes
- Missmer SA, et al. A prospective study of dietary fat consumption and endometriosis risk. Hum Reprod, 2010
- Harris HR, et al. Fruit and vegetable consumption and risk of endometriosis. Hum Reprod, 2018
- Monash University: Low FODMAP diet and endometriosis trial, 2025
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.