Delicious and Nutrient-Dense 7-Day PCOS Pregnancy Diet Plan

Polycystic ovary syndrome (PCOS) is one of the most common conditions women of reproductive age face. One of the most difficult PCOS symptoms for women who desire children is infertility. For many, PCOS is associated with an irregular menstrual cycle, causing Cysters to ovulate infrequently or not at all. Plus, the hormone imbalances, inflammation, and insulin resistance that come with PCOS can also worsen egg quality, thicken the uterine lining, and increase our risk of miscarriage. 

However, getting pregnant with PCOS is completely possible. In the Cysterhood App’s private community, we have been a part of many Cysters’ journeys who have had babies and have successfully maintained healthy and happy pregnancies. Here’s more on how to improve fertility with PCOS, but once you achieve that sought-after pregnancy, it’s important to continue your healthy, active PCOS lifestyle. This is because Cysters have an increased risk of a few pregnancy concerns:

• Preeclampsia: This condition happens as a result of high blood pressure, and it can make your pregnancy uncomfortable and put your baby at risk of preterm birth, heart disease, and more. 
• Gestational Diabetes: For the Cysters who experience insulin resistance, this can worsen with pregnancy if our blood sugar levels are not under control, which can lead to gestational diabetes. The chronically high insulin levels put us at risk of type 2 diabetes and can result in fetal macrosomia.
• Miscarriage and Stillbirth: A woman with PCOS is up to 50% more likely to have miscarriages or stillbirths. But, don’t stress, we can achieve a healthy pregnancy with lifestyle and diet changes.

Diet plans for PCOS and pregnancy are about more than just weight gain. Eating the right foods can also change your life by mending the root causes of your PCOS problems and reversing your symptoms. One of the key components of a healthy pregnancy is a thoughtful, nutritious, and PCOS-friendly diet. 

Delicious and Nutrient-Dense 7-Day PCOS Pregnancy Diet Plan

Pregnant women should be “eating for two.” right? Surprisingly, not all the time. It’s important to be very mindful of your nutrition while pregnant with PCOS. Whether you were already on a PCOS healing journey prior to pregnancy or are just in the thick of survival, you should talk to your doctor about a PCOS diet that helps you manage the hormonal imbalances, insulin resistance, and inflammation. Amazingly, you can make a significant impact on your health just by changing what you eat and taking the right supplements! 

The diet I recommend is gluten- and dairy-free anti-inflammatory diet. If you are pregnant, consult your doctor or dietitian before making any dietary changes. You can still eat delicious foods and feel totally satisfied.

But, back to that “eating for two” thing . . . Women who are pregnant and have PCOS don’t need to eat any additional calories in the first trimester, but should usually bump it up by 200 calories in the second trimester and 400 in the third. (Depending on your weight, of course. Talk to your doctor!). So, keep that in mind when working on your PCOS diet plan!

Not convinced you really can do this while pregnant? I’ve got a 7-day plan to get you started! I am almost positive these recipes will fulfill all those pregnancy cravings, help you feel good, and reduce your risk of PCOS-related pregnancy complications. 

All my recipes for these meals are available on The Cysterhood app! Download it for the most PCOS-friendly version of each dish. 

Day 1

• Breakfast: Orange Creamsicle Smoothie (247 calories) 
• Lunch: Mediterranean Tuna White Bean Salad (438 calories) 
• Dinner: Blackened Salmon with Rice & Veggies (604 calories) 
• Snack/Dessert: Nutella Nice Cream (211 calories) 

Doesn’t this all sound delicious? The morning smoothie isn’t just refreshing, but in my recipe you can actually include Ovasitol, which is my favorite supplement for PCOS that has been shown to be potentially beneficial for pregnant Cysters too! Then, for lunch you get a double-dose of protein-rich foods with beans and tuna to keep you full all day. If you do get hungry mid-day, indulge in some Nutella Nice Cream, which is dairy-free, but is creamy and delicious with bananas, chocolate, and hazelnut butter. YUM!

Finally, at dinner, it’s time for salmon, which is full of omega-3 fatty acids that are INCREDIBLE for pregnancy. Experts do advise you only have fish twice a week when you’re pregnant. An omega-3 supplement is best to make sure those levels stay high for the whole pregnancy! Healthy food can only get you so far. We all need supplements to fill in the gaps. You can pretty much get anything you need from Ovafit, my specialty PCOS supplement line! 

Day 2

• Breakfast: Cauliflower Oatmeal Bowls (466 calories) 
• Lunch: Air Fryer Chicken Fajitas with Rice and Guacamole (520 calories) 
• Dinner: Lentil Soup (274 calories) 
• Snack/Dessert: Lemon Blueberry Gummies (63 calories) 

Breakfast on Day 2 is a cauliflower oatmeal bowl! It has the opportunity to be super tasty with your favorite oatmeal add-ins, but it can also be a bit bland to help you combat morning sickness. Then, for lunch, have a savory, high-protein Mexican dish (42 g of protein) you can make in the air fryer perfect for when we’re not feeling very motivated to cook. Then, for dinner, low-calorie anti-inflammatory lentil soup is perfect for combating PCOS symptoms and keeping you within your daily calorie goal. 

For snacks, make a big batch of lemon blueberry gummies that you can munch on throughout the week. They’re made with the best healthy alternative of sugar for PCOS: xylitol, which means you can get your sweet fix guilt-free! 

Day 3

• Breakfast: Apple Cinnamon Muffins (194 calories) 
• Lunch: Hamburger Tortilla Wrap (629 calories)
• Dinner: Sheet Pan Lemon Garlic Salmon & Rainbow Veggies (499 calories)
• Snack/Dessert: Lemon Poppyseed Protein Cheesecake Bars (219 calories) 

Everyone loves a pastry, and on day 3 go ahead and get two. In the morning, have muffins with healthy and helpful protein powder (gluten and dairy-free of course), apples, and cinnamon inside! Then, for a snack or dessert, try my low-calorie lemon poppyseed protein cheesecake bars. Both treats are a good source of protein and have intentional ingredients to give you extra PCOS symptoms relief boosts!

For lunch, grab a gluten-free tortilla and make a hamburger wrap. This one is great if those fast-food cravings are coming in hard! Plus, it’s 23 grams of protein, which should help you feel full and energized through the rest of the day. Then, it’s time for that second dose of fatty fish with rainbow veggie salmon! Lots of protein and omega-3s, plus all the benefits of your rainbow vegetables like bell peppers, sweet potatoes, and broccoli. DELISH!

Day 4

• Breakfast: Everything Bagel Avocado Toast (398 calories) 
• Lunch: Green Bean & Orange Chicken Stir Fry (466 calories)
• Dinner: Caramelized Onion & Squash Pizza (650 calories) 
• Snack/Dessert: Strawberry Cheesecake Popsicles (158 calories) 

Didn’t think you could have pizza in your PCOS lifestyle? You can! This recipe uses gluten-free pizza crust and dairy-free cheese, and it’s absolutely to die for! But, that’s for dinner. For breakfast, you’ll have avocado toast, which is a great source of healthy fats, fiber, antioxidants, folate, and more all are great for pregnancy. This recipe does call for prosciutto, but don’t eat it raw while pregnant. 

At lunch, have some stir fry that packs 41g of protein inside while remaining low calorie. Then, if you’re wanting a treat, have strawberry cheesecake popsicles on deck. They’re a super refreshing low calorie snack that also includes the supplement Ovasitol! Ovasitol has a lot of PCOS benefits, but during pregnancy specifically it can help with nausea and hot flashes. (The cold popsicle will help with that last one too!) Be sure to talk with your doctor if Ovasitol is something you can have in your pregnancy.

Day 5

• Breakfast: Air Fryer Egg Bites (63 calories) 
• Lunch: Shrimp Fajita Bowl (547 calories) 
• Dinner: Air Fryer BBQ Chicken Thighs with Green Beans & Potatoes (678 calories) 
• Snack/Dessert: High Protein Cookie Dough (274 calories)

Next, you’ll start the day with egg bites you can make in minutes in the microwave. Just pack them full of your favorite veggies and make sure you use dairy-free milk! Then, chow down on a shrimp fajita bowl that’s full of those omega-3 fatty acids and 39g of protein. Finally, get your comfort food fix with BBQ chicken and potatoes (in the air fryer again!) and indulge in something pregnant women usually miss out on: cookie dough! It’s made with chickpeas, protein powder, dairy-free chocolate chips, and, of course, no raw eggs. I don’t know about you, but “cookie dough” when pregnant is the ultimate diet win! 

Day 6

• Breakfast: Mason Jar Peaches and Cream Crumble Chia Pudding (306 calories)
• Lunch: Deconstructed Buffalo Chicken Meatball Salad (425 calories) 
• Dinner: Chicken Alfredo (495 calories) 
• Snack/Dessert: Sweet Potato Brownies (163 calories)

Start the weekend with decadent chia pudding. Not only is it tasty, but the chia seeds are a great source of fiber and omega-3 fatty acids. And my recipe calls for collagen powder for protein and added benefits! Then, meatball salad for lunch and grab a bowl of gluten-free chicken alfredo for supper. For dessert: sweet potato brownies! All these meals stay away from PCOS no-no foods, giving you essential nutrients for pregnancy, and keeping you within your calorie goal! 

Day 7

• Breakfast: Chocolate Waffles (274 calories) 
• Lunch: Chipotle Turkey Bowl (614 calories) 
• Dinner: One Pot Mushroom Pasta (354 calories) 
• Snack/Dessert: Peanut Butter Quinoa Puff Cups (149 calories) 

For the final day, reward yourself for your hard work with chocolate waffles, but don’t think of this as a cheat day! These are low calorie, high protein, gluten-free, and perfectly delicious for PCOS. For lunch a chipotle turkey bowl will help you through the day with 46g of protein! Plus, an avocado adds healthy fats. Dinner is all about a quick pasta dish that’ll have you going back for seconds (which you can!) Throughout the day you can snack on peanut butter quinoa puff cups made with quinoa. If you ask me, they’re even better than Reece’s. 

You can feel good and eat well when pregnant with PCOS!

This doesn’t seem so hard, right? Especially when you meal prep! You can find even more delicious recipes on The Cysterhood app that keep you on track with your healing goals. Being mindful of the foods you eat are SO important for reducing your risk of pregnancy complications and helping you live symptom-free. Of course, it’s hard to get all the right nutrients, so taking supplements and incorporating them into your diet is another way you can set yourself and your baby up for future success. Good luck, mama! You got this! 

Struggling to get pregnant? Here are the best supplements for fertility and learn more about PCOS infertility treatments on this episode of A Cyster and Her Mister. I am here for you.