Are you struggling with PCOS and wondering how to manage your symptoms naturally? Here I am gonna sharing this healthy and nutritious 7-day vegan diet plan for PCOS. A vegan diet can be one of the most powerful tools to balance hormones, regulate insulin levels, and improve overall well-being. If you’ve already explored the PCOS Vegan Diet basics, today we’re taking it a step further with a 7-day meal plan designed specifically for women with PCOS.
This easy-to-follow plan is loaded with high-fiber foods, plant-based proteins, and superfoods that support hormone health all while being delicious and satisfying.
Why a Vegan Diet Plan Helps with PCOS
Diet plays a central role in managing PCOS symptoms such as irregular cycles, weight gain, and insulin resistance. A vegan diet, rich in whole plant-based foods, can:
Improve insulin sensitivity
Reduce inflammation
Support healthy weight management
Provide essential nutrients for hormone balance
Not sure which foods are best for you? Don’t miss our detailed guide on Best Vegan Foods for PCOS Symptom Relief, where we break down the top plant-based ingredients you should stock up on.
Foods to Include & Avoid Before Starting the Meal Plan
Before jumping into the plan, let’s quickly revisit the foods that can make (or break) your progress.
✅ Foods to Include
High-fiber foods like oats, quinoa, lentils, beans
Plant-based proteins such as tofu, tempeh, legumes
Healthy fats from avocado, nuts, flax, chia, and olive oil
Superfoods like spinach, kale, berries, and seeds
For more, check out our Vegan Superfoods for PCOS Management – Complete Guide.
❌ Foods to Avoid
Refined carbs (white bread, pastries, sugary cereals)
Processed vegan junk foods (fake meats, fries, sodas)
Excess sugar and sweetened beverages
Fried and heavily processed foods
Want a complete breakdown? Head over to our blog on Foods to Avoid with PCOS on a Vegan Diet for a full list and why they affect your hormones.
Your 7-Day Vegan Diet Plan For PCOS
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Day 1 | Chia seed pudding with almond milk + fresh berries | Quinoa salad with chickpeas, cucumber, and spinach | A handful of walnuts + green tea | Lentil soup with whole-grain bread + side of steamed broccoli |
| Day 2 | Green smoothie (spinach, flaxseeds, banana, unsweetened soy milk) | Avocado toast on whole-grain bread with pumpkin seeds | Roasted chickpeas with paprika | Tofu stir-fry with mixed veggies and brown rice |
| Day 3 | Overnight oats with chia seeds, almond butter, and blueberries | Lentil & veggie wrap with hummus | Carrot sticks with tahini dip | Black bean chili with quinoa and leafy greens |
| Day 4 | Smoothie bowl (chia, spinach, strawberries, unsweetened almond milk) | Buddha bowl: quinoa, kale, roasted sweet potato, avocado | Apple slices with almond butter | Vegan curry with chickpeas, coconut milk, and brown rice |
| Day 5 | Oatmeal with flaxseeds, cinnamon, and banana slices | Spinach salad with lentils, sunflower seeds, and lemon dressing | Trail mix (walnuts, pumpkin seeds, cranberries) | Stuffed bell peppers with quinoa & black beans |
| Day 6 | Tofu scramble with spinach, tomatoes, and whole-grain toast | Lentil soup with avocado slices | Cucumber + hummus | Vegan stir-fry with edamame, mushrooms, and buckwheat noodles |
| Day 7 | Chia & flaxseed smoothie with blueberries and almond milk | Chickpea salad wrap with spinach & tahini dressing | Handful of almonds | Zucchini noodles with lentil marinara sauce |
Your 7-day Vegan Diet Plan For PCOS (with Calories & Macros)
“Here’s a simple, balanced 7-day vegan PCOS meal plan with calories and macronutrient breakdown for each meal.”
| Day | Meal | Example Foods | Approx. Calories | Macronutrient Notes (Protein/Carbs/Fiber/Fats) |
|---|---|---|---|---|
| Day 1 | Breakfast | Chia pudding with almond milk, topped with berries & flaxseeds | ~350 kcal | 12g protein, 42g carbs, 12g fiber, 14g fat |
| Lunch | Quinoa bowl with spinach, chickpeas, avocado & tahini dressing | ~500 kcal | 18g protein, 55g carbs, 14g fiber, 20g fat | |
| Dinner | Lentil & vegetable curry with brown rice | ~480 kcal | 20g protein, 65g carbs, 16g fiber, 8g fat | |
| Snack | Handful of walnuts + green tea | ~200 kcal | 5g protein, 6g carbs, 3g fiber, 18g fat | |
| Day 2 | Breakfast | Overnight oats with chia, pumpkin seeds, almond butter & blueberries | ~400 kcal | 14g protein, 48g carbs, 11g fiber, 15g fat |
| Lunch | Spinach & kale salad with quinoa, roasted sweet potato & hummus | ~450 kcal | 16g protein, 50g carbs, 13g fiber, 12g fat | |
| Dinner | Black bean tacos with whole wheat tortillas, avocado & salsa | ~500 kcal | 21g protein, 60g carbs, 14g fiber, 16g fat | |
| Snack | Roasted chickpeas | ~180 kcal | 9g protein, 20g carbs, 7g fiber, 4g fat | |
| Day 3 | Breakfast | Green smoothie (spinach, banana, flaxseeds, pea protein, almond milk) | ~350 kcal | 20g protein, 38g carbs, 8g fiber, 9g fat |
| Lunch | Lentil soup with whole grain bread + side salad | ~420 kcal | 18g protein, 55g carbs, 12g fiber, 8g fat | |
| Dinner | Stuffed bell peppers with quinoa, black beans & corn | ~480 kcal | 22g protein, 62g carbs, 14g fiber, 12g fat | |
| Snack | Handful of almonds & apple slices | ~200 kcal | 6g protein, 20g carbs, 6g fiber, 12g fat | |
| Day 4 | Breakfast | Avocado toast on whole grain bread + chia seeds | ~380 kcal | 12g protein, 42g carbs, 10g fiber, 16g fat |
| Lunch | Buddha bowl with brown rice, edamame, broccoli, carrots & tahini | ~500 kcal | 22g protein, 60g carbs, 15g fiber, 14g fat | |
| Dinner | Vegan chili with black beans, kidney beans & corn | ~450 kcal | 20g protein, 55g carbs, 16g fiber, 10g fat | |
| Snack | Trail mix (nuts + pumpkin seeds + cranberries) | ~220 kcal | 7g protein, 18g carbs, 4g fiber, 14g fat | |
| Day 5 | Breakfast | Oatmeal with chia, walnuts, hemp seeds & strawberries | ~400 kcal | 16g protein, 50g carbs, 12g fiber, 14g fat |
| Lunch | Quinoa salad with kale, chickpeas, avocado & lemon dressing | ~480 kcal | 20g protein, 52g carbs, 14g fiber, 16g fat | |
| Dinner | Stir-fried tofu with mixed veggies + soba noodles | ~500 kcal | 25g protein, 62g carbs, 11g fiber, 14g fat | |
| Snack | Roasted pumpkin seeds | ~180 kcal | 9g protein, 14g carbs, 4g fiber, 12g fat | |
| Day 6 | Breakfast | Smoothie bowl with chia, hemp seeds, blueberries & almond butter | ~380 kcal | 14g protein, 44g carbs, 11g fiber, 15g fat |
| Lunch | Vegan lentil burger with whole wheat bun + side salad | ~500 kcal | 23g protein, 58g carbs, 13g fiber, 15g fat | |
| Dinner | Chickpea curry with spinach + quinoa | ~480 kcal | 22g protein, 60g carbs, 15g fiber, 12g fat | |
| Snack | Carrot sticks + hummus | ~150 kcal | 5g protein, 14g carbs, 5g fiber, 7g fat | |
| Day 7 | Breakfast | Flaxseed pancakes with almond butter & raspberries | ~420 kcal | 15g protein, 50g carbs, 10g fiber, 14g fat |
| Lunch | Quinoa & edamame salad with roasted veggies | ~480 kcal | 20g protein, 56g carbs, 13g fiber, 16g fat | |
| Dinner | Vegan stuffed zucchini with lentils & tomato sauce | ~460 kcal | 21g protein, 54g carbs, 14g fiber, 12g fat | |
| Snack | Handful of pistachios + herbal tea | ~200 kcal | 8g protein, 12g carbs, 4g fiber, 14g fat |
This plan ensures balanced macros (20–25% protein, 45–50% carbs, 25–30% healthy fats) plus high fiber (30–40g daily) which is perfect for PCOS management.
Easy PCOS-Friendly Vegan Recipes
Here are three simple recipes from the meal plan you can whip up anytime:
1. Hormone-Balancing Chia Pudding
3 tbsp chia seeds
1 cup unsweetened almond milk
1 tsp flaxseed powder
Top with fresh berries
2. Protein-Packed Lentil Soup
Green or red lentils, onion, garlic, kale, and veggie broth
Cook for 30 minutes and season with turmeric & cumin
3. Quinoa & Avocado Salad
Cooked quinoa, chopped cucumber, spinach, avocado, and lemon-tahini dressing
These are rich in fiber, protein, and omega-3s, making them perfect for PCOS management.
Lifestyle Tips to Support Your PCOS Journey
Exercise regularly: Aim for 30 minutes of movement daily
Manage stress: Try yoga, journaling, or meditation
Get quality sleep: 7–8 hours per night is essential
Consistency is key: Small, consistent changes matter more than quick fixes
Final Thoughts
Following a structured 7-day vegan diet plan for PCOS can help you feel more energized, manage weight, and balance hormones naturally. This 7-day plan is a starting point you can adjust it to your taste, lifestyle, and health needs.
👉 If you’re new to this, begin by exploring Best Vegan Foods for PCOS Symptom Relief and make sure you also avoid the pitfalls listed in Foods to Avoid with PCOS on a Vegan Diet. For an added boost, don’t forget to incorporate powerful ingredients from our Vegan Superfoods for PCOS Management – Complete Guide.
Your journey toward better PCOS health starts with your plate. Ready to give this 7-day vegan meal plan a try?
Do comment and share your ideas and experience.