Simple PCOS Meal Plan: 7 Days of Easy Recipes for Weight Loss

Sick of overcomplicated PCOS diets? Here’s a Simple PCOS Meal Plan that actually makes life easier—seven days of simple recipes, a grocery list you can print, and some real-world tips for losing weight without losing your mind.

I created this simple pcos meal plan after years of failing at complicated diets.

I still remember standing in my kitchen at 7 at night, totally wiped out, just staring at my phone.

I’d typed in “PCOS dinner ideas” for what felt like the millionth time. My browser was a mess—twenty tabs open, each one with some new, confusing recipe. Ingredients I’d never even heard of. Meal plans that seemed made for someone with a private chef and way too much free time.

Eventually, I just gave up. Closed my phone and ordered pizza. Again.

If that sounds familiar, you’re not alone.

Here’s what I figured out after years of trying and failing: PCOS meal plans don’t have to be complicated. The easier they are, the more likely you’ll actually follow them.

This plan is the one I used myself—I lost 18 pounds in six months. No strange ingredients. No complicated steps. Just real food, easy to make, and still doable even when you’re tired and busy.

Let’s dive in.

This simple pcos meal plan is exactly what I wish someone had given me years ago.

Table of Contents

1. Why Simple Works for PCOS
2. The 7-Day Simple PCOS Meal Plan
3. 20+ Easy PCOS-Friendly Recipes
4. Simple Grocery List (Printable)
5. Foods to Always Keep in Your Kitchen
6. Common Simple Meal Mistakes
7. FAQ
8. Final Thoughts

I’ve organized this simple pcos meal plan so you spend less time planning and more time eating.

1. Why Simple Works for PCOS

Before I dive into the meal plan, let’s talk about why “simple” actually makes sense when you’re dealing with PCOS.

What makes this simple pcos meal plan different is that it’s designed for real life, not perfection.

Complicated Plans Crash and Burn

I’ve tried just about everything. Keto with a million rules. Paleo with stuff I couldn’t even pronounce. Meal plans that had me driving all over town for random ingredients. Every time, I’d last about a week before I just gave up, binged on something, and felt awful about it.

PCOS Is Already Tough Enough Honestly

PCOS makes life hard on its own. Your body fights you at every turn—insulin resistance, wacky hormones, inflammation, cravings that hit out of nowhere. Stack a complicated diet on top of that? It’s just too much. No wonder it never sticks.

Simple = Doable

Stick with this simple pcos meal plan for 30 days and you’ll see what I mean.

So here’s my goal with this plan: keep it simple enough that you’ll actually do it. We’re talking recipes with five to seven ingredients, nothing you can’t find at a regular grocery store. Meals come together in 20 or 30 minutes, tops. Plus, I worked in leftovers so you’re not stuck cooking every night.

Look, it’s not fancy. But that’s why it works. You can stick with it.

That’s why this simple pcos meal plan focuses on habits, not perfection.

2. The 7-Day Simple PCOS Meal Plan

Here’s the full week. I kept breakfast and lunch low-key—think leftovers or things you can throw together fast. Dinner’s where you put in a little extra effort.

Every meal in this simple pcos meal plan uses ingredients from regular grocery stores.

Quick things before you start:

Portion sizes? Trust your hunger and what you need. Eat until you’re satisfied, not stuffed.

Drink water all day. Shoot for at least 8 cups.

Pay attention to how you feel and adjust if something’s off.

Coffee and tea are totally fine. Just don’t go wild with the sugar.

Following this simple pcos meal plan for just one week will show you how easy PCOS eating can be.

📅 Day 1

Prep tip: Make extra chicken and quinoa at dinner. Lunch tomorrow = sorted.

📅 Day 2

Prep tip: Make extra salmon and sweet potato. Lunch tomorrow uses them.

Day 2 of this simple pcos meal plan uses leftovers intentionally — less work, same results.

📅 Day 3

Prep tip: Brown extra ground turkey for tomorrow’s lunch.

📅 Day 4

Prep tip: Make extra veggies for tomorrow’s lunch.

📅 Day 5

Prep tip: Make extra stir-fry veggies (without shrimp) for tomorrow.

📅 Day 6

📅 Day 7

3. 20+ Easy PCOS-Friendly Recipes

Here are the actual recipes for the meals above. Super simple. 5-7 ingredients max.

Breakfast Recipes

Every breakfast in this simple pcos meal plan takes under 10 minutes.

1. Perfect Scrambled Eggs

• 2 eggs, splash of milk, salt, pepper
• Whisk, cook in butter over medium heat, stir constantly
• 5 minutes

2. Greek Yogurt Bowl

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• 2 tbsp chopped nuts or seeds
• 2 minutes, no cooking

3. Protein Smoothie

• 1 scoop protein powder (vanilla or unflavored)
• 1 cup unsweetened almond milk
• ½ banana
• 1 tbsp peanut butter
• Handful spinach (optional, you won’t taste it)
• Blend. 3 minutes.

4. Overnight Oats

• ½ cup rolled oats
• 1 cup almond milk
• 1 tbsp chia seeds
• Mix in jar, refrigerate overnight
• Top with berries in morning

5. 2-Minute Eggs

• Boil eggs ahead of time (make 6 on Sunday)
• Grab 2, add fruit
• Instant breakfast

Lunch Recipes

6. Chicken Quinoa Bowl

• Leftover grilled chicken, chopped
• ½ cup cooked quinoa
• Handful cherry tomatoes, cucumber
• Olive oil + lemon juice
• Toss and eat

7. Salmon Sweet Potato Bowl

• Leftover salmon, flaked
• ½ roasted sweet potato, cubed
• Handful arugula or spinach
• Simple vinaigrette

8. Turkey Taco Salad

• Leftover ground turkey (seasoned with cumin, chili powder)
• Bed of lettuce
• Salsa, avocado, maybe black beans
• 5 minutes

9. Leftover Everything Bowl

• Whatever protein + veggie leftovers you have
• Throw in a bowl
• Add olive oil or simple dressing
• Done.

10. Veggie Stir-Fry Bowl

• Leftover stir-fry veggies
• Add tofu or leftover shrimp
• Quick reheat

Dinner Recipes

11. Grilled Chicken + Broccoli

• Season chicken breast with salt, pepper, garlic powder
• Grill or pan-cook 6-7 minutes per side
• Roast broccoli at 400°F for 20 minutes with olive oil
• 30 minutes total

12. Baked Salmon + Asparagus

• Salmon filet, salt, pepper, lemon slices on top
• Asparagus tossed in olive oil, salt, pepper
• Bake both at 400°F for 12-15 minutes
• 20 minutes total

13. Turkey Taco Bowls

• Brown 1 lb ground turkey with taco seasoning
• Serve over lettuce with black beans, salsa, avocado
• 15 minutes

14. Sheet Pan Chicken + Veggies

• Chicken thighs + chopped bell peppers, zucchini, onion
• Toss with olive oil, salt, pepper, Italian herbs
• Spread on sheet pan, bake 400°F for 25-30 minutes
• 10 minutes prep, 30 minutes bake

15. Shrimp Stir-Fry

• Shrimp (thawed), broccoli, bell peppers, snap peas
• Stir-fry in hot pan with coconut aminos or light soy sauce
• Serve with ½ cup brown rice
• 15 minutes

16. Bunless Burgers

• Grass-fed beef patties, cook in pan or grill
• Wrap in lettuce leaves
• Top with tomato, onion, avocado
• Side salad with simple dressing
• 15 minutes

Snack Ideas

17. Apple + Peanut Butter

• Slice apple, add 1 tbsp natural peanut butter

18. Hard-Boiled Eggs

• Make 6 on Sunday, grab and go

19. Greek Yogurt + Berries

• Single serving cup, add handful berries

20. Veggies + Hummus

• Carrot sticks, cucumber slices, bell pepper strips

21. Handful Nuts

• Almonds, walnuts, or pistachios (portion out so you don’t overeat)

22. Cottage Cheese + Cucumber

• ½ cup cottage cheese, sliced cucumber

All 20+ recipes in this simple pcos meal plan take 30 minutes or less.

4. Simple Grocery List (Printable)

Here’s exactly what to buy for this simple PCOS meal plan. Copy this to your phone or print it out.

Protein

• Chicken breast (2-3 lbs)
• Ground turkey (1 lb)
• Salmon filets (4)
• Shrimp (1 lb)
• Grass-fed beef patties (4)
• Eggs (2 dozen)
• Protein powder (1 tub)

Print this grocery list and take it shopping — it’s everything you need for the simple pcos meal plan.

Vegetables

• Broccoli (2 heads)
• Asparagus (1 bunch)
• Bell peppers (3-4, assorted colors)
• Zucchini (2-3)
• Onion (1)
• Garlic (1 head)
• Spinach or arugula (1 bag)
• Salad greens (1 bag)
• Carrots (1 bag)
• Cucumber (2)
• Cherry tomatoes (1 pint)
• Sweet potatoes (2-3)
• Avocados (3-4)

Fruits

• Berries (fresh or frozen)
• Apples (3-4)
• Bananas (2-3)
• Oranges (2-3)
• Lemons (2)

Pantry

• Quinoa (1 bag)
• Brown rice (small bag)
• Rolled oats (1 container)
• Black beans (1 can)
• Olive oil
• Coconut aminos or light soy sauce
• Salt, pepper, garlic powder, cumin, chili powder, Italian herbs
• Almond butter or peanut butter (natural)
• Nuts (almonds or walnuts)
• Chia seeds

Dairy/Alternatives

• Greek yogurt (plain, large container)
• Cottage cheese
• Almond milk (unsweetened)
• Butter or ghee

5. Foods to Always Keep in Your Kitchen

Having these staples on hand means you can throw together a PCOS-friendly meal in 10 minutes flat.

The Core 10

1. Eggs — breakfast, lunch, dinner, anytime
2. Frozen vegetables — broccoli, spinach, stir-fry mix
3. Canned beans — black beans, chickpeas
4. Rotisserie chicken — buy one, use for 3-4 meals
5. Greek yogurt — breakfast, snack, sour cream replacement
6. Nuts and nut butter — snacks, add to oatmeal
7. Quinoa or brown rice — quick grains
8. Onions and garlic — flavor base for everything
9. Olive oil — cook with it, dress salads
10. Frozen fruit — smoothies, yogurt topping

With these 10 things, you can always make a PCOS-friendly meal. No stress. No complicated planning.

For more detailed guidance on why certain foods work for PCOS, check out our high protein low calorie meals guide — many of those recipes fit perfectly into this simple plan.

With these staples, you can follow this simple pcos meal plan even on weeks you don’t prep.

6. Common Simple Meal Mistakes

I’ve made all these mistakes. Save yourself some hassle and learn from me.

Mistake 1: Skipping Prep Entirely
“Simple” meals still need a little work. Take half an hour on Sunday and knock out these three things:

• Boil six eggs
• Chop up some onions and bell peppers
• Cook a batch of quinoa or brown rice

Seriously, just doing this makes the whole week easier.

Mistake 2: Only Buying Fresh
You don’t need to buy everything fresh. Frozen veggies are just as healthy—sometimes even better because they’re frozen right after picking. Keep things like frozen broccoli, spinach, and stir-fry mixes in your freezer. They last forever and save you from last-minute grocery runs.

Mistake 3: Skipping Protein at Breakfast
If you start your day with just carbs (think toast, cereal, oatmeal), you’ll spike your blood sugar and crash an hour later. Always add protein. Eggs, Greek yogurt, protein powder—whatever you like.

Mistake 4: Not Eating Enough
Plenty of women with PCOS think eating less will help them lose weight faster. Nope. Your body just clings to fat. Eat enough—most women do best around 1,800 to 2,000 calories a day for weight loss with PCOS.

Mistake 5: Going Overboard with Seasonings
You don’t need a spice cabinet worthy of a chef. I use salt, pepper, garlic powder, and olive oil for almost everything. Simple doesn’t have to mean boring.

Mistake 6: Ignoring Hunger Cues
Eat when you’re hungry. Stop when you’re full. This meal plan is here to help—not box you in.

If you want more details on why extreme calorie cutting backfires with PCOS, check out “why low calorie diet is not working.” Trust me, it explains everything.

FAQ

Q: Is this simple PCOS meal plan good for weight loss?
A: Yes. It’s built to keep your blood sugar steady, which is the key for PCOS. Portions are reasonable, and everything on the plan is nutrient-dense.

Q: Can I meal prep everything on Sunday?
A: Go for it. Cook your quinoa, boil your eggs, chop your veggies, grill your chicken. Give it 1-2 hours and your week’s meals are basically done.

Yes — this simple pcos meal plan is designed for Sunday prep.

Q: What if I don’t like some of these foods?
A: Swap them out. The main thing is keeping the structure: protein + veggies + fiber + healthy fat.

Q: How many calories per day?
A: Around 1,800–2,000, depending on your portions. Listen to your body and adjust as you need.

Q: Can I eat dairy with PCOS?
A: Some women do fine with dairy, others don’t. Pay attention to how you feel. Greek yogurt and cottage cheese work well for lots of people.

Q: What about coffee?
A: Totally fine in moderation. Just keep an eye on sugar and fancy creamers.

Q: Will this help with PCOS belly fat?
A: Yes. Balancing insulin is the main way to lose PCOS belly, and this plan is all about that.

Q: I’m vegetarian—can I still use this plan?
A: Absolutely. Swap meat out for tofu, tempeh, eggs, beans, or lentils. The structure stays the same.

Q: How soon will I see results?
A: Most women feel more energetic and less bloated in 2–3 weeks. Weight loss is usually 4–8 pounds per month—slow and steady.

According to the Academy of Nutrition and Dietetics, consistent healthy eating patterns lead to sustainable weight loss of 1-2 pounds per week.

Q: What if I slip up and eat off-plan?
A: Just move on and get back to it at your next meal. One “off” meal isn’t the end of the world. The goal is consistency, not perfection.

7. Final Thoughts

Here’s what I want you to remember:

PCOS is tough enough—your diet shouldn’t make it harder.

This meal plan isn’t glamorous or exciting, but it works because it’s easy to stick with. For years, I tried complicated diets that I’d quit after a week. When I finally kept things simple—real food, simple recipes, no guilt—that’s when I noticed real changes.

I lost 18 pounds in six months. Not some wild transformation, but the weight stayed off. My periods got regular. My energy came back. My skin cleared up. And that stubborn PCOS belly? It finally started shrinking.

You don’t need another complicated plan. You just need something you can actually do.

Start with Day 1. See how you feel. Then do Day 2. Keep going.

You’ve got this.

Medical Disclaimer: This article is for information only. PCOS is a medical condition. Always work with your healthcare provider before starting any new diet or supplement.