My PCOS Kitchen

Low Carb & Ketogenic Recipes that are Gluten-free and Sugar-free

7 Day PCOS Meal Plan for Beginners

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This simple PCOS meal plan will give you an introduction to low carb eating for PCOS.  You’ll find easy recipes with macros and a grocery shopping list for the week.

Need easy dinner ideas for your low carb menu? Then try this simple PCOS meal plan. All recipes are gluten free and sugar free and some recipes are also dairy free. It's the perfect low carb meal plan for beginners and for those looking to lose weight.

PCOS Meal Plan

What exactly is a PCOS Meal Plan?  This meal plan is an introduction to low carb cooking.  A low carb diet or a ketogenic diet is the perfect way to control PCOS. 

I have been following a low carb ketogenic diet for the past 5 years and my PCOS have been in remission ever since.  My favourite part about following a low carb diet is that it makes all of your female and male hormones normal again, thus clearing out all of my facial hair! Check out my PCOS facial hair guide for more information!

This low carb meal plan is only 7 days long, but it gives you the opportunity to explore what a low carb diet can be like.  Some may think that it’s quite restrictive, but it’s really not!  You’ll love making these low carb recipes as they are all easy and delicious.

If you’d like to learn more about a low carb or ketogenic diet, then definitely follow my guide on how to start a low carb diet.  You’ll also want to see my latest PCOS health update!

This PCOS meal plan includes:

  • a weekly calendar of all the recipes
  • all of recipes with exact measurements and instructions
  • a picture for every meal
  • nutritional information for every meal, snack, and end of the day total
  • a grocery list for every single ingredient that I use with their measurement
  • a low-carb snack list with nutritional information based on what serving you want
  • every recipe is under 55g net carbs and between 1200-1800 calories per day
  • a contact/follow page with all of my information

I have included some of the recipes that are already on my blog in there, but most recipes aren’t on the blog or a combination of different meals!

Possible Ingredient Substitutions

I’ve gotten quite a few comments asking for substitutions for some ingredients.  Here are the most common substitutions you can use.

Can’t eat salmon?

Use any other kind of fish or meat.   I love to use salmon because it’s so fatty and delicious.  Try to use another fatty fish or fatty piece of meat.

Can’t eat avocado?

Just sub for another vegetable or eat a little fat bomb like some sugar free nut butter or coconut butter.

Can’t eat bacon?

Just switch for turkey bacon, non-pork sausage or any other piece of meat.

Can’t eat cheese?

Just skip it, it’s just there to add extra creaminess and fat.

Can’t eat shrimp?

Just swap for another kind of seafood, fish or meat like chicken thighs or chicken breast.

 

50 keto recipes e-cookbook

Click Here to Download my 7 Day PCOS Meal Plan

You can also click on the picture below to download it
Screen Shot 2016-07-08 at 11.37.08 PM

 

Leave a comment below if you liked this meal plan and would want to see more! I love all of your support and if I can help in any way, please help me know! If you don’t understand something in the meal plan, shoot me a message and I’ll help you as fast as I can!

 

Reader Interactions

Comments

  1. I have ulcerative colitis, hashimotos and pcos. I have to eat low fodmap which includes avoiding high inflammatory foods like cruciferous vegetables. Anything I can replace, broccoli, cauliflower, Brussels sprouts etc with.

    Reply

  2. I was wondering as I am about to start this plan for my health issues, what kind of breakfast sausages do you use, I can’t seem to find organic, sugar and wheat free breakfast sausages locally?
    Also, do you worry about the sugar in the bacon?

    Reply

    • Hi Autumn, they don’t sell breakfast sausages or bacon in Japan so I usually make my own. For sausage, I just mix different herbs with different cuts of meat and for bacon I just sprinkle salt over thinly sliced pork belly.

      Reply

  3. Thankyou so much for sharing this pcos meal plan. This is very helpfull for me. Hope you always happy and healthy there.
    Happy Sunday 🙂

    Reply

  6. Wow! Thank you so much for sharing. I finally decided that I have to do a better research on what to eat with condition. Is out of control right, my health is very poor due to my weight. I hope to start somewhere and stick with it.

    Reply

  8. Interesting blog, good information given about the 7 day meal plan. Will definitely try. Thanks for sharing the recipe, was very useful.

    Reply

  9. Hi! Thank you for sharing all of these. It is very helpful for all the women out there going through the same issue. You have s good heart. 🙂 God bless.

    Reply

  10. I have Celiac Disease and Endometriosis. After further pain I was recently diagnosed with PCOS. I am extremely overwhelmed at my limitations in diet at the moment and can’t wait to try your recipes and try and break out of the gloom.

    Reply

  11. Just a heads up to anyone using the plan, green beans are missing from the grocery list.
    I also had a question; what are cilantro stalks? Is that another way to say a cilantro bunch..?

    Reply

  14. Hello!

    I was diagnosed with PCOS, but have an issue with being reliant on medication or birthcontrol to keep me regulated. I know food can do both hurt or heal, so I am going to try your meal plans out for the rest of this year and see where it places me. Sooo excited! Thanks!

    Reply

  15. Your blog post for these meals is out of this world! I do not have PCOS but have found out recently that I am gluten intolerant and your post has made my heart smile at the possibilities. I was very nervous about starting this journey since I like Oprah– “i love bread!” But you have made this transition a lil easier for me and I look forward to following you on this journey! Thank you for sharing your knowledge, story and your recipes with us!

    Reply

    • Hi Jess! Thank you <3
      Eating gluten-free will definitely make you feel better! Quitting it is definitely hard, but there are lots and lots of gluten-free bread recipes out there so I'm sure you'll do just fine!

      Reply

  16. Hey Mira,
    I’m a 19 year old college student whom lives on campus. I’m mostly reliant on the dinning hall. I suffer from PCOS and am looking for some ideas or tips you may have that could help with weight loss . Thank so much.

    Reply

    • Hi Jenny! I never lived on my university campus, but I did sometimes go to their restaurants and buffet style restaurant. If your place is anything like that, then I would try to stick with meat/fish and veggies. In restaurants, you could order salads with meat, for a hamburger shop, order any kind and don’t eat the buns, if you have an Indian curry place (my uni did), those are great as is (without the rice or naan). Finally if you have a buffet style, that can be either the best or worst option for you depending on your self control. I liked the buffets because they offer a variety of dishes and I always chose whatever had meat/fish, cheese and veggies. Any type of grilled things, casseroles were good. I would avoid pasta/rice/bread/desserts if you’re looking for weight loss. If you eat fruit, then I’d also eat a fruit now and then. As for drinks, tea/water/coffee. The meal plans I offer obviously require you to have a kitchen, but if you can find similar dishes, or dishes that are gluten-free/sugar-free/low carb, that would be awesome and would really help you losing weight.
      Hope that helps?

      Reply

  17. I like your 21 day meal plan a lot. It has simplified my grocery shopping. Do you plan on doing more meal plans?

    Reply

  19. Hi!
    I love your blogs!
    I was also diagnosed with PCOS 2 years ago. I was doing a bit well on the first year with my diet and exercise but now I just moved to a new country and stopped using BCP. My periods have become irregular again and I’m looking forward to start a healthy lifestyle again and will follow your 7-day-meal-plan.

    Anyway, do you have an alternative meal for the one with prawns? I’m allergic to crustaceans.

    Your help will be of really great impact to my life.

    Melissa

    Reply

    • Hi Melissa, thanks for commenting! I’ve never had luck with birth control or any other meds. For me a natural approach to treating PCOS has put my PCOS in complete remission. I started this meal plan to introduce women with PCOS to a low carb lifestyle. Once you are used to the recipes, you can follow my next meal plan here: http://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/ which is a 21 day one that is even more low carb (a ketogenic meal plan).
      For periods, I found that eating gluten-free, sugar-free and low carb were the biggest factors to getting my periods back. But more importantly, exercise. I simply ride my bicycle everywhere and this helps me stay in shape.
      For the prawns, you can use any type of fish or meat you want. Cilantro lime chicken, or salmon is very good.

      Reply

  20. Hi i m from india and i m vegetarian i dont even eat egg could u plz help me with similar plan i m searching it from a long time but i just get a non vegetarian version which i cant follow
    Anyways ur doing a great job

    Reply

    • Hi, thank you for your comment. Unfortunately I don’t have any vegetarian meal plans right now. Maybe in the future.

      Reply

      • Hi,Thank you so much hope u make a vegetarian diet soon because i cant start my diet with out it once again THANK YOU

        Reply

  21. How do I get the meal plan??? I having been trying to find something like this for a while!

    Reply

  23. Hello Mira, thank you for sharing you’re meal plan for PCOS patient, its a great help for me since i really want to have a baby. Hope this will help me 😊

    Reply

  24. This is amazing – thank you so much for sharing this! So much work and detail – this will absolutely help many people. Thanks again!

    Reply

  25. Hi, I wonder if there are substitutes on many of these items that you are mentioning. Not all females have access to plenty of those things. I am not sure how to say what needs to be shared without sounding like something I am not, but please consider that there are those who do not have such items in their shopping areas or who do not have the finances for such hard to track down products.
    It is my sincere expectancy to see a new line of meal ideas for pcos females that are lower than the minimum annual income and so on.
    Hopefully America would realize to educate their own would benefit America more than relying on other countries to come in and do the work for us. That way, many of us Americans can have a suitable job position/career in order to purchase those wonderful items that are currently not easy to seek out.

    Reply

    • I’m not sure what products you’re referring to, but I don’t have a high paying job and manage to make ends meet every month. I buy everything in bulk and online. I make this lifestyle of mine work for me with the money I have on hand. I have my student and credit card loans to pay off but manage to save money to get the things I need to eat healthy. Try looking on amazon, iherb, vitacost or costco. If there’s a recipe you can’t make because you don’t have the product, feel free to make something else. This meal plan is just a guide to show you what you could do. If you think the spiralizer that I use is too expensive, then there are plenty of other options online that are cheaper! Personally I got this one on sale for 10$ so I don’t think it’s that expensive. If you can’t afford the food processor I use, then you can check out walmart and buy another brand name that’s cheaper. You don’t have to buy the brands I recommend, just do what you can afford.
      Secondly, I am not American and have no idea what education or salary you get. I made this website so that everyone in the world can get access to recipes that I make, but it’s not defined to only one region. If there’s something you don’t like or can’t afford, just find a cheaper option, or change the recipe so that it can fit your own personal needs.

      Reply

  26. Thank you so much for this i was looking for something like this. Im looking foward start this, i have a small problem I’m allergic to shrimp what can be a good alternative to it?

    Reply

  27. These look so great….sadly, I am unable to utilize this meal plan. I am allergic to fish, shellfish, and nuts. Which makes most diets hard for me to do. Have you made any other meal plans that don’t include these items?

    Reply

    • You can switch the fish for any type of meat, use pork rinds instead of almond flour. You can also use any of the recipes that I have on my blog, they’re all low carb.

      Reply

  29. This is an amazing meal plan! The detail is fantastic and I am so thankful that someone has spelled out exactly what needs to be done, purchased, cooked, etc. Thank you. I was feeling awful and hopeless about PCOS.

    Reply

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