PCOS Weight Loss

PCOS weight loss meal plan: the numbers for every meal

Twelve everyday meals with the numbers that matter when you are trying to lose weight with PCOS: calories, protein, fiber and the 0–10 meal score. There is no single PCOS diet and this page does not prescribe one — it shows what each meal adds up to, so you can build days that fit your own needs.

How a meal earns a high score

• A protein food such as eggs, Greek yogurt, tofu, beans, fish or lean meat.
• A fiber food such as vegetables, lentils, beans, oats or whole grains.
• Little added sugar — honey, syrups and sweetened sauces count.
• Mostly whole foods rather than ultra-processed ones.

Protein and fiber are measured per 100 kcal, so a bigger portion of the same meal gets the same score. How the score works.

Meals with calories, protein, fiber and score

Breakfast

• Greek Yogurt Berry Bowl — 320 kcal, score 9.0, 24 g protein, 6 g fiber
• Veggie & Egg Scramble — 340 kcal, score 9.0, 26 g protein, 5 g fiber
• Overnight Oats with Chia — 380 kcal, score 7.6, 14 g protein, 10 g fiber

Lunch

• Lentil & Spinach Soup — 340 kcal, score 9.2, 20 g protein, 14 g fiber
• Grilled Chicken & Quinoa Salad — 460 kcal, score 9.1, 42 g protein, 8 g fiber
• Chickpea & Feta Salad — 420 kcal, score 8.3, 18 g protein, 12 g fiber

Dinner

• Turkey Chili — 480 kcal, score 9.3, 36 g protein, 13 g fiber
• Baked Salmon with Quinoa & Broccoli — 560 kcal, score 8.3, 40 g protein, 6 g fiber
• Tofu & Vegetable Stir-Fry — 420 kcal, score 8.3, 24 g protein, 9 g fiber

Snack

• Edamame with Sea Salt — 190 kcal, score 10.0, 17 g protein, 8 g fiber
• Cottage Cheese & Cucumber Snack — 180 kcal, score 8.5, 20 g protein, 2 g fiber
• Apple with Almond Butter — 220 kcal, score 6.8, 6 g protein, 6 g fiber

A sample day from these meals

One way to put four of them together — the totals are simple sums of the recipe figures:

• Breakfast: Greek Yogurt Berry Bowl — 320 kcal, 24 g protein, 6 g fiber
• Lunch: Lentil & Spinach Soup — 340 kcal, 20 g protein, 14 g fiber
• Dinner: Turkey Chili — 480 kcal, 36 g protein, 13 g fiber
• Snack: Edamame with Sea Salt — 190 kcal, 17 g protein, 8 g fiber

Day total: about 1,330 kcal, 97 g protein, 41 g fiber. This is an example day to show how the meal numbers add up — it is not a calorie target or a plan to follow. Energy needs differ a lot from person to person: add a snack or a bigger portion to match yours, and do not eat below what your doctor or dietitian recommends. That matters most if you take medication, are pregnant or breastfeeding, or have a history of disordered eating — then plan any weight-loss eating with a clinician first. Every meal on this page scores 6.8 or higher; see how the 0–10 meal score works or check any meal with the score calculator.

Score your own meals

Take a photo of any plate and PCOS Weight Loss estimates its protein, fiber, added sugar and processing, then gives it a 0–10 score and one idea for next time. If you would rather not see calories, Gentle Mode hides them everywhere.

Your needs are your own. A dietitian can help you plan meals around your health, medication and preferences.

General nutrition information, not medical advice. Figures are estimates. Talk to a doctor or dietitian about your own needs.