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A PCOS meal plan the whole family can eat
Seven dinners built on protein, vegetables, beans and whole grains, with little added sugar and carbs that come with fibre. Many people with PCOS find that keeps energy and cravings steadier, and nobody else at the table feels like they’re on a diet.
Free on iPhone, Android and the web.
A week of PCOS-friendly dinners
MondaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
TuesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
WednesdayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
ThursdayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
FridayItalian Turkey-Stuffed Zucchini Boats
Tender zucchini boats hold savory turkey, fresh basil and parsley, with fragrant ginger. A familiar Italian-style filling makes an easy, scoopable family dinner.
Kids’ plate: Turkey-stuffed zucchini boats
SaturdaySweet Potato and Black Bean Bowls
Tender sweet potato, creamy black beans and sweet corn make a cozy, colorful bowl, finished with fresh cilantro and parsley.
Kids’ plate: Sweet Potato and Black Bean Bowls
SundayCod Fish Fingers with Apple-Herb Dip
Tender skillet-cooked cod fingers and soft vegetables pair with a gently sweet, fresh-herb apple dip—a familiar supper made for dipping.
Kids’ plate: Fish fingers and dip
What Gluten watches for: added sugar, sweet sauces and drinks, and refined carbs eaten on their own.
Is there a gluten-free, dairy-free meal planner app for PCOS?
Yes. Gluten is a family meal planner that handles all three at once: add PCOS, gluten-free and dairy-free to your profile, and every dinner it plans fits them, with each ingredient checked. Add the rest of your family too: everyone eats the same dinner, and Gluten tells you what to change on a plate that needs it. The week above is planned for PCOS alone; for dinners that are also free of gluten and dairy, start with the gluten-free, dairy-free meal plan.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
You have PCOS and your son is a growing teenager. Everyone has the same chicken and black bean bowls, and he gets a second scoop of rice.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersPCOS meal plan questions
What is the best diet for PCOS?
There’s no single PCOS diet. Most guidance favours balanced meals with protein, fibre and healthy fats, and less added sugar and refined carbs. A doctor or dietitian can tailor it to you.
Do I need to cut out carbs for PCOS?
No. Pairing carbs with protein and fibre matters more than cutting them. If you eat low-carb, add it to your profile and Gluten plans for that.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
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Gestational diabetesMeal planLow-FODMAPMeal planLow-sodiumMeal planAnti-inflammatoryMeal planPaleoMeal planPregnancyMeal planGluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.