A 3-Day Autumn Vegetarian Meal Plan for PCOS

November 14, 2023

Written by Gia Eapen, MD

Medically reviewed by

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What’s Included in this Meal Plan?

  • Three sweet and savory breakfast recipes
  • Six nutrient-rich lunch and dinner recipes
  • Six healthy snack recipes

As autumn leaves start to fall and the air turns brisk, it's a signal not just for a change in wardrobe, but also a shift in our dining preferences. With the unique challenges presented by PCOS, it becomes even more essential to nourish the body with nutrient-rich meals that stabilize blood sugar levels, reduce inflammation, and maintain hormonal balance. 

This 3-day autumn meal plan, crafted specifically for those with PCOS, combines the earthy flavors of the season with ingredients known to benefit this condition, ensuring you're not just satisfying your autumnal cravings but also taking an essential step towards holistic health. Remember, this plan is a general guide, and it's always best to consult with your Registered Dietitian to tailor a plan specifically for your needs. If you don’t have a Registered Dietitian, you can find one covered by your health insurance through Fay

Day 1

Breakfast: Quinoa and Pumpkin Porridge
Morning Snack: Green Smoothie
Lunch: Lentil and Roasted Vegetable Salad
Afternoon Snack: Toasted Pumpkin Seeds
Dinner: Butternut Squash and Chickpea Curry with Brown Rice

Day 2

Breakfast: Chia and Berry Pudding
Morning Snack: Roasted Beet Hummus with Carrot Sticks
Lunch: Kale and Tofu Stir-fry
Afternoon Snack: Autumn Spiced Mixed Nuts
Dinner: Roasted Beet and Feta Salad

Day 3

Breakfast: Egg and Spinach Muffins
Morning Snack: Pear and Spinach Smoothie
Lunch: Broccoli and Cauliflower Soup
Afternoon Snack: Pomegranate Seeds and Cottage Cheese
Dinner: Mushroom and Thyme Quinoa Risotto

Navigating PCOS can feel overwhelming, but with the right dietary choices, you can make a positive impact on your overall health. This 3-day meal plan has been designed keeping in mind both the season's bounties and the dietary needs of those with PCOS. By embracing these autumn-inspired, nutrient-packed recipes, you'll not only delight your palate but also empower your body to combat the challenges posed by PCOS. Remember, the journey towards health is ongoing, and every meal is an opportunity to nourish and heal. Enjoy the flavors of the season and the benefits they bring! 

Remember, every individual's nutritional needs and responses can vary, so it's always a good idea to consult your Registered Dietitian. Use Fay to find an RD covered by your insurance. Embrace the delectable essence of fall, and give your body the love and care it deserves.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.


Fay Nutrition has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

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Gia Eapen, MD

Written by Gia Eapen, MD

Dr. Gia Eapen is a skilled Obstetrics and Gynecology (OB/GYN) physician at Case Western/MetroHealth. A Northwestern University alumna, she pursued her medical degree at the University of Vermont, fostering a deep understanding of women's health and reproductive medicine. She combines her comprehensive knowledge with a dedication to patient-centered care, embodying a commitment to enhancing healthcare standards in her field.


Medically Reviewed by