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    Home » Keto Low Carb Diet Plans » Low Carb Meal Plans » 7 Day PCOS Meal Plan for Beginners

    7 Day PCOS Meal Plan for Beginners

    December 26, 2019 by Mira 63 Comments

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    As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links, view our disclosure policy for details.

    This delicious low carb 7 day PCOS diet plan comes with easy recipes all under 50g net carbs for the whole day. It's the perfect low carb meal plan for weight loss and it's super easy to follow. You'll find low carb recipes for breakfast, lunch and dinner that are moderate to high in protein and high in fat.
    You'll love using this PCOS Meal plan! It's so easy to follow and has delicious and healthy recipes! This weekly meal plan is an introduction to low carb eating for beginners and you'll find simple recipes for breakfast, lunch and dinner. All recipes come with macros and a grocery shopping list.
    If you're new to low carb eating then this PCOS diet plan is the low carb meal plan to follow. It's the perfect introduction to low carb cooking with simple recipes that are under 50g net carbs for the whole day. This low carb diet plan is perfect for weight loss, for women and for thos who have polycystic ovary syndrome.
    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.
    This super easy and budget friendly PCOS meal plan for losing weight and fertility if the best PCOS diet plan you'll ever need. The recipes are delicious and simple to make. If you're ready for some lifestyle changes, then this PCOS diet plan is for you. All recipes come with macros and a shopping list.

    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.

     

    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!

     

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    Mira

    Food Blogger | Beating PCOS through diet and lifestyle | Healthy Food Enthusiast | Amateur Photographer | Animal Lover | Based in Saitama, Japan

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    Reader Interactions

    Comments

    1. Samantha

      March 14, 2020 at 5:36 am

      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
      • Mira

        March 14, 2020 at 9:41 am

        Hi Samantha, I'm really not familiar with fodmap foods so can't really help you with what to eat instead.

        Reply
    2. Autumnd

      February 24, 2020 at 7:46 pm

      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
      • Mira

        February 26, 2020 at 10:06 am

        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. Aulia

      February 01, 2020 at 4:32 pm

      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
    4. Brit

      June 04, 2019 at 11:51 am

      Yes , this PCOS thing is hard ! Any ideas would help ! Thanks

      Reply
      • Rebecca Monroy

        September 08, 2019 at 4:26 pm

        Yes please!

        Reply
      • Emma Paterson

        October 12, 2019 at 7:10 pm

        I would love a copy of your plan. I am struggling so much with my PCOS and having chronic pain in my stomach from eating the wrong foods.

        Reply
    5. Kaylee

      October 18, 2018 at 6:25 pm

      I would love to see the meal plan as I have no idea and my dietian dosnr know about PCOS.

      Reply
      • Mira

        October 19, 2018 at 9:26 am

        Hi Kaylee, you just need to click the picture and the PDF will download.

        Reply
    6. Johanna Castro

      October 09, 2018 at 4:52 am

      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
    7. Monica Escalante Kolbuk

      September 21, 2018 at 2:19 pm

      Thank you! Diagnosed yesterday and feeling lost. This helps tremendously!

      Reply
    8. Rakshita Agrawal

      June 08, 2018 at 11:10 am

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

      Reply
    9. Miel

      February 28, 2018 at 3:45 am

      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. Maggy

      February 05, 2018 at 6:33 pm

      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
      • Mira

        February 06, 2018 at 2:22 am

        Hi Maggy!
        I don't have Celiac or endometriosis but all of my recipes are gluten-free so that shouldn't be a problem. I have heard however to limit dairy for endometriosis as it can cause inflammation. Check out my 21 day meal plan here, it's all dairy-free and also gluten-free/sugar-free!
        https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/

        Reply
    11. Lori

      December 02, 2017 at 9:19 pm

      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
      • suzanne

        December 14, 2018 at 11:16 pm

        the stalks are the stems of the cilantro, which aren't normally used, but can be.

        Reply
    12. beckyann1990

      November 29, 2017 at 6:26 am

      Thanks for sharing this!
      I have PCOS and spent a few years eating a high carb plant-based diet which was pretty detrimental to my health. I have had to change to Low Carb now ot mange my symptoms, so these recipe ideas are super helpful as I don't have much idea!
      🙂

      MY PCOS BLOG: http://www.sproutedwellness.com.au

      Reply
    13. Ashima Agarwal

      November 05, 2017 at 12:45 pm

      Hello.. Can you please suggest a vegetarian diet plan for PCOS? It will really be helpful. Thanks a lot

      Reply
      • Mira

        November 05, 2017 at 2:22 pm

        Sorry, I don't have any at the moment as meat is my main source of protein!

        Reply
    14. alisamiller26

      October 07, 2017 at 5:54 pm

      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
      • Dina

        March 25, 2018 at 5:24 pm

        I am interested to learn how this is going for you... Thank you

        Reply
    15. Jess

      August 29, 2017 at 9:03 am

      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
      • Mira

        August 30, 2017 at 3:34 am

        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. Jenny

      August 22, 2017 at 4:13 am

      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
      • Mira

        August 22, 2017 at 4:23 am

        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. Lauren

      August 04, 2017 at 3:13 pm

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

      Reply
      • Mira

        August 05, 2017 at 12:01 am

        I will sometime in the future 🙂

        Reply
        • Monica

          February 20, 2018 at 4:14 am

          Will you have a vegetarian plan in the future?

          Reply
    18. ema

      July 19, 2017 at 3:34 am

      Hello! I am diagnosed with PCOS too.can you help me by sharing your 7-day meal plan?

      Reply
      • Mira

        July 20, 2017 at 4:37 am

        If you click on the picture, it'll download automatically.

        Reply
    19. Melissa

      June 05, 2017 at 12:36 am

      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
      • Mira

        June 05, 2017 at 2:37 am

        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
        • Melissa

          June 05, 2017 at 5:30 am

          Thank you very much! Will start grocery shopping for the ingredients! 🙂🙂

          Reply
    20. Dhwani

      June 04, 2017 at 12:40 pm

      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
      • Mira

        June 05, 2017 at 2:30 am

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

        Reply
        • Dhwani

          June 05, 2017 at 3:32 am

          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. Kayla Williams

      May 07, 2017 at 1:25 am

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

      Reply
      • Mira

        May 07, 2017 at 1:46 am

        Just click on the picture and the PDF will download.

        Reply
    22. Daniella G.

      May 02, 2017 at 6:48 pm

      HI! this sounds great, are these portions for one person?

      Reply
      • Mira

        May 02, 2017 at 11:38 pm

        Yes, this is a one person meal plan.

        Reply
    23. Carizza Alcoran

      April 27, 2017 at 11:28 pm

      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
      • Mira

        April 28, 2017 at 12:34 pm

        You're welcome! I hope it helps you! This is an intro to a low carb lifestyle, if you want to try even more lower carbs, check out the 21 day meal plan that I have here: http://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/

        Reply
    24. Jan Dorrell

      April 26, 2017 at 3:55 pm

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

      Reply
      • Mira

        April 26, 2017 at 8:16 pm

        Thank you! Enjoy it!

        Reply
    25. laila

      April 13, 2017 at 2:32 pm

      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
      • Mira

        April 18, 2017 at 2:55 am

        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. Chris

      April 07, 2017 at 5:12 pm

      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. Sarah C.

      January 03, 2017 at 6:45 am

      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
      • Mira

        January 03, 2017 at 9:01 am

        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
    28. Mallorie

      October 12, 2016 at 9:58 pm

      I'm so sad! For some reason it isn't letting me download this!

      Reply
      • Mira

        October 13, 2016 at 12:22 pm

        Hm, it's working for me.
        Try this link: http://www.mypcoskitchen.com/wp-content/uploads/2016/07/PCOS-7-Day-Meal-Plan-.pdf

        Reply
    29. Mel

      September 25, 2016 at 10:53 pm

      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
      • Mira

        September 26, 2016 at 4:58 am

        Thank you so much!!
        I really hope it can help you! I put a lot of work into it and will upload more in the near future 🙂

        Reply
    30. Carly ryan

      July 09, 2016 at 4:19 am

      I would love this meal plan!

      Reply
      • Mira

        July 09, 2016 at 8:22 am

        Hi Carly!
        The download button is just above the picture, but in case you can't find it, here it is: http://www.mypcoskitchen.com/wp-content/uploads/2016/07/PCOS-7-Day-Meal-Plan-.pdf

        Reply
    31. Helene Richard

      July 08, 2016 at 3:17 pm

      That will be so useful! Thank you Mira!

      Reply
    32. Priya

      October 04, 2016 at 10:57 pm

      Totally agree! I'm a big fan of this dish, especially the cauli rice! So simple to make and super yummy!

      Reply
    33. Mira

      October 08, 2016 at 2:30 pm

      Aww thank you!! I hope you like my other recipes too and let me know if you have any questions!

      Reply

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    About Mira

    Mira from My PCOS Kitchen

    A self-taught home cook, originally from Montreal, Canada, that was diagnosed with PCOS (Polycystic Ovarian Syndrome) as a teenager. Realizing the only way to thrive with PCOS was to change her lifestyle, Mira decided to go on a culinary journey to heal herself. By eating gluten-free, sugar-free, low-carb and keto meals, her PCOS symptoms all disappeared. Blessed with a daughter born in August 2020 and currently pregnant with baby #2, this blog is dedicated to all the women out there who want to heal themselves the natural way, learn how to cook healthy delicious food, and take control of their symptoms. Read More…

    Recipes to check out

    My PCOS Kitchen - Grilled Chicken, Bacon & Radish - A delicious low carb, gluten-free, paleo & keto quick meal or side dish!

    Grilled Chicken, Bacon & Radishes

    Amish Broccoli Cauliflower Salad with Shrimps - My PCOS Kitchen - A delicious creamy salad made with healthy vegetables and shrimp. Two small bowls of salad in the background.

    Amish Broccoli and Cauliflower Salad with Shrimp

    My PCOS Kitchen - Pesto Chicken Wings - These parsley pesto coated wings are the perfect game day appetizer! Keto and paleo approved!

    Pesto Chicken Wings

    More Recipes →

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    A self-taught home cook, originally from Montreal, Canada, that was diagnosed with PCOS (Polycystic Ovarian Syndrome) as a teenager. Realizing the only way to thrive with PCOS was to change her lifestyle, Mira decided to go on a culinary journey to heal herself.

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