PCOS meal plan, steady and simple.
The 2023 international guideline found no single diet is best for PCOS. This week leans on regular meals with fiber and protein, at 1,380 to 1,520 calories a day. Alma can fit it to your goal.
Built from 2023 International PCOS Guideline advice.
The rules
Three habits do most of the work
There is no one PCOS diet
The 2023 guideline found no single diet works best.
Fiber and protein together
Beans, fish, eggs and greens at every meal.
Keep meals regular
Three meals and a snack, at about the same times.
Sample week
Seven days of PCOS meals
About 1,380 to 1,520 calories a day. Scale portions to your needs. Find your number
PCOS care depends on your symptoms, your cycle and any medication you take, so talk with your clinician before changing how you eat. If you take insulin or a sulfonylurea, ask about low blood sugar first.
Day 1Monday
BreakfastOmelet with sweet potato and greens2 eggs, ½ cup sweet potato cubes, 1 cup kale, 1 tsp olive oil, 1 slice whole-grain toast
LunchSalmon quinoa and spinach bowl4 oz salmon, ¾ cup cooked quinoa, 2 cups spinach, 1 tbsp pumpkin seeds, lemon
SnackRicotta with peaches and walnuts⅓ cup part-skim ricotta, 1 peach, 1 tbsp walnuts
DinnerChicken traybake with baby potatoes4 oz chicken breast, 1 cup baby potatoes, 1½ cups peppers and onion, 2 tsp olive oil
About 1,500 kcal130 g carbs25 g fiber
Day 2Tuesday
- BreakfastMuesli with Greek yogurt⅓ cup muesli, ½ cup plain Greek yogurt, ¾ cup raspberries, 1 tbsp almonds
- LunchMarinated lentil salad with peppers1 cup cooked lentils, roasted red peppers, 1 oz feta, 1 tbsp olive oil, spinach
- SnackEggs with cherry tomatoes2 hard-boiled eggs, 1 cup cherry tomatoes, 5 olives
- DinnerBaked haddock with sweet potato mash5 oz haddock, ¾ cup mashed sweet potato, 1½ cups kale, 2 tsp olive oil
About 1,430 kcal144 g carbs34 g fiber
Day 3Wednesday
- BreakfastSmoked trout scramble2 eggs, 2 oz smoked trout, 1 tsp olive oil, 1 slice rye bread, ½ cup blueberries
- LunchChickpea and tuna salad4 oz canned tuna, ¾ cup chickpeas, tomato, cucumber, 1 tbsp olive oil, 1 small whole-wheat pita
- SnackPumpkin seeds and an orange1 oz pumpkin seeds, 1 orange
- DinnerTurkey meatloaf with green beans4 oz turkey meatloaf, 1 cup green beans, ½ cup cooked farro, 2 tsp olive oil
About 1,480 kcal132 g carbs30 g fiber
Day 4Thursday
- BreakfastTofu scramble with spinach5 oz firm tofu, 1 cup spinach, 1 tsp olive oil, 1 slice whole-grain toast, 1 orange
- LunchWarm barley salad with chicken3 oz chicken breast, ¾ cup cooked barley, roasted carrots, 1 tbsp olive oil, dill
- SnackKefir with chia and blueberries1 cup plain kefir, 1 tbsp chia seeds, ½ cup blueberries, cinnamon, 1 tbsp almonds
- DinnerBeef and vegetable stew with polenta4 oz beef chuck, 1 cup stew vegetables, ½ cup cooked polenta, 2 tsp olive oil
About 1,470 kcal134 g carbs30 g fiber
Day 5Friday
- BreakfastZucchini and goat cheese frittata2-egg portion of frittata, 1 oz goat cheese, 1 cup zucchini, 1 tsp olive oil, 1 slice whole-grain toast
- LunchShrimp and avocado salad4 oz shrimp, ½ avocado, orange segments, greens, 2 tsp olive oil, 4 rye crackers
- SnackDark chocolate, almonds and a pear1 square dark chocolate, ½ oz almonds, 1 pear
- DinnerSalmon patties with cabbage slaw4 oz salmon patty, 2 cups cabbage slaw with 2 tbsp yogurt dressing, ½ cup sweet potato fries with 1 tsp oil
About 1,490 kcal110 g carbs27 g fiber
Day 6Saturday
- BreakfastPeanut butter banana oatmeal½ cup dry oats cooked, 1 tbsp peanut butter, ½ banana, ½ cup 1% milk
- LunchSardine and white bean salad1 can sardines in olive oil, drained, ½ cup white beans, tomato, 1 tsp olive oil, 1 slice sourdough
- SnackString cheese and an apple1 string cheese, 1 apple, 2 tsp almond butter
- DinnerChicken kebabs with freekeh4 oz chicken breast, ¾ cup cooked freekeh, grilled peppers, 2 tbsp yogurt sauce, 2 tsp olive oil
About 1,520 kcal168 g carbs32 g fiber
Day 7Sunday
- BreakfastSourdough toast with ricotta and pear1 slice sourdough, ¼ cup part-skim ricotta, 1 pear, 1 tsp honey, ½ oz walnuts
- LunchMiso noodle soup with tofu1 cup cooked soba noodles, 4 oz tofu, ½ cup edamame, miso broth, bok choy
- SnackYogurt with cherries and cocoa nibs¾ cup plain 2% Greek yogurt, ½ cup frozen cherries, 1 tsp cocoa nibs
- DinnerPeppers stuffed with turkey and quinoa2 small peppers with 3 oz ground turkey and ⅓ cup cooked quinoa, 1 oz cheese, side salad with 1 tsp olive oil
About 1,380 kcal154 g carbs29 g fiber
Shopping list
What to buy
Most days
ProteinSalmon, haddock, shrimp, tuna, sardines, chicken, turkey, tofu, eggssalmonchicken breastegg
DairyPlain Greek yogurt, kefir, cottage cheese, ricotta, fetagreek yogurtcottage cheese
Now and then
Nothing here is off limits for PCOS. The 2023 guideline found no one diet works best.
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 I eat if I have PCOS?
Regular meals built on vegetables, beans, whole grains, fish, eggs and olive oil, with fiber and protein at each one. The 2023 International PCOS Guideline found no special PCOS diet, so this week looks like a normal balanced plan.
Is there a best diet for PCOS?
No. The 2023 International PCOS Guideline, led by Monash University, looked at the evidence and found no single diet pattern works better than another for PCOS. It recommends healthy eating that fits your preferences and needs over a strict plan you stop after a month.
Should I cut carbs with PCOS?
Not to zero. Whole grains, beans and fruit bring fiber, which is one reason this plan leans on them. If you want fewer carbs, keep the slow ones, shrink the portion, and pair them with protein.
Do I need to avoid dairy or gluten with PCOS?
Not unless you react to them. The 2023 guideline found no one diet works best, and dropping whole food groups makes a plan harder to keep up. If you notice symptoms after certain foods, track them for a couple of weeks and bring the notes to your clinician.
Does diet help PCOS symptoms?
Food is one part of care, alongside activity, sleep, medication and the rest of your plan with your clinician. Symptoms and cycles vary a lot from person to person, so the honest answer is that a steady eating pattern is worth doing and no single food will change everything on its own.
How many calories is this meal plan?
About 1,380 to 1,520 calories a day, with about 110 to 168 grams of carbs and about 25 to 34 grams of fiber. If you need more or less, scale the portions of grains, oils and protein, and keep all four meals.
How does Alma help with PCOS?
Log a meal by photo, voice or text in about 10 seconds, and Alma estimates the carbs, fiber and protein. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so a steady week with beans, fish and greens is easy to see at a glance.
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
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.