Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Key Takeaways
- Balance protein, fiber, healthy fats and low‑GI carbs at each meal to stabilize insulin.
- Spread meals and snacks 4–6 hours apart to support blood sugar.
- Include anti‑inflammatory ingredients like salmon, olive oil, turmeric.
- This guide gives both a ready‑made week plan and tools to customize it.
Why This Meal Plan Matters
It started with a simple question that didn’t have a simple answer: How do you help PCOS symptoms without restrictive diets? After wrestling with this problem across multiple clients, a pattern emerged: balancing insulin resistance and inflammation is key
The essential insight to grasp is this: treating PCOS isn’t about cutting carbs—it’s about choosing the right ones, pairing them with protein and fat, and timing meals so your body stays steady.
Smart Principles Behind the Plan
- Plate formula you can use forever
- ¼ protein, ½ non-starchy veggies, ¼ low‑GI carbs
- Fight inflammation
- Include fatty fish, olive oil, turmeric, ginger
- Regular meal cadence
- Eat every 4–6 hours—three meals + one snack—to prevent insulin spikes
- Whole over processed
- Swap white rice, sugary drinks, fried foods with whole grains and vegetables
7‑Day Meal Plan
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Greek yogurt + berries + nuts | Quinoa salad + chickpeas + feta | Apple slices + almond butter | Baked salmon + broccoli + brown rice |
| 2 | Oatmeal with flax + spinach omelette | Lentil soup + side salad | Hummus + carrot sticks | Grilled chicken + sweet potato + kale |
| 3 | Smoothie (spinach, protein powder, avocado) | Turkey wrap on whole‑grain tortilla | Greek yogurt + cinnamon | Fish tacos on corn tortilla + slaw |
| 4 | Chia pudding with berries | Chickpea buddha bowl | Handful nuts + orange slices | Stir-fry tofu + mixed veggies + barley |
| 5 | Scrambled eggs + sautéed peppers | Tuna salad + whole-grain crackers | Cottage cheese + pineapple | Baked cod + quinoa + steamed greens |
| 6 | Whole‑grain toast + avocado + poached egg | Grilled veggie wrap + beans | Mixed seeds + pear | Turkey chili + side salad |
| 7 | Buckwheat pancakes + berries | Spinach salad + salmon flakes | Veggie sticks + guacamole | Lean beef or bean curry + brown rice |
Use the plate principle and snack guidance to easily adapt this week or build your own.
Grocery List Highlights
- Proteins: salmon, chicken, turkey, tofu, Greek yogurt
- Carbs: oats, quinoa, brown rice, whole‑grain wraps
- Veggies: spinach, broccoli, kale, peppers
- Fruits: berries, apples, oranges, pears
- Fats & extras: olive oil, avocado, nuts, seeds, turmeric, ginger
Tips to Make It Stick
- Prep basics: cook grains and proteins on weekends.
- Switch ingredients freely—protein and veggies are interchangeable.
- Spice it up with turmeric, ginger, garlic—they help reduce inflammation.
- Track meals with an app to stay consistent on portion sizes and timing.
What the Science Shows
Johns Hopkins recommends whole grains, lean proteins, low‑fat dairy and healthy oils—and avoiding inflammatory foods like fried items, red meat, sugary drinks.
EatingWell backs spacing meals with protein, fiber, and healthy fats to manage insulin in 35–80% of PCOS women with insulin resistance .
Medical guides support low-GI carbs, anti-inflammatory foods, and fiber as foundational PCOS management tools .
DIY Hack: Build Your Own Plan
- Pick your favorite protein.
- Add whole-grain or low-GI carbs.
- Fill half your plate with veggies.
- Add healthy fats and spices.
- Snack smart: protein + fruit or veggies between meals.
The subtle detail that changes the entire equation is consistency—timed, balanced meals every day rewires your body’s insulin response.
