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11-Step PCOS Diet Plan to Get Pregnant + 3-Day Meal Plan PDF

Kym Campbell

By Kym Campbell, BSc. | Updated July 18th, 2023

If you want to change your diet to get pregnant with PCOS, then you’ll get the best results with the 11 steps below.

This accompanying free 3-Day PCOS meal plan will help you put these ideas into practice. I also run a free 30-Day PCOS Diet Challenge every 3 months. During this live event, you’ll further advance your PCOS diet skill set with video lessons, group activities, and weekly PCOS meal plans. The results speak for themselves.

How a PCOS Fertility Diet Works

There are three underlying reasons that PCOS makes it harder to fall pregnant. Chronic inflammation, poor insulin regulation, and elevated androgen levels [1-4]. These mechanisms are all related, with each one making the others worse.

Diet is the best way to address these issues. If you want to get pregnant with PCOS, then changing how you eat is key. It can improve egg quality and ovulation. It may also make your uterus more receptive to implantation.

By better managing the hormone imbalances of PCOS, a good PCOS diet leads to better pregnancy outcomes. You’re less likely to suffer pregnancy complications like gestational diabetes and preeclampsia. You’re also more likely to bring your baby to full term giving them the best start possible.

Your 11-Step PCOS Diet Plan to Get Pregnant

A PCOS diet plan for pregnancy sounds simple but it can be difficult to put into practice. Here are the key points.

Dietary interventions that improve insulin regulation:

  1. Cut out as much processed food as possible.
  2. Reduce your sugar intake as low as reasonably practical.
  3. Limit carbohydrate consumption (low carb).
  4. Eat only low GI carbohydrate foods (slow carbs).
  5. Eat as much healthy fat as you can.
  6. Eat plenty of animal protein.

In addition to the steps that improve insulin regulation, the following interventions further reduce inflammation:

  1. Stop eating gluten.
  2. Avoid dairy.
  3. Eat a high fiber diet, especially prebiotic foods.
  4. Include lots of non-starchy vegetables in your meals.
  5. Add probiotic foods to your diet.

You can see these principles at work in this free 3-Day PCOS meal plan pdf.

If you’d like more information about specific foods, then you can also download this PCOS Diet Cheat Sheet and this Foods to Avoid Checklist. These one-page pdfs are a handy reference whenever you’re in the kitchen.

A PCOS Diet for Pregnancy Success – Real-Life Examples

When you’re battling infertility, every lost month can be excruciating. It took me nearly five years to get pregnant with PCOS, so I understand this as well as anyone. But with the right help and support, it doesn’t need to take this long.

If you need a little inspiration, hopefully, these examples will help. These are real-life women from my free 30-Day PCOS Diet Challenge and my Beat PCOS 10-Week Program. They all fell pregnant after changing their diet and lifestyle.

I also have more detailed PCOS success stories which you can find here.

Bottom Line

A PCOS fertility diet works by acting on the underlying mechanisms that cause PCOS. By following PCOS diet principles, you can reduce inflammation and improve insulin regulation. This can restore a healthy hormone balance and improve your fertility.

Women with PCOS often struggle to conceive, but with the right diet in place, your chances are much better.

If you’re ready to take action today, download my free 3-Day Meal Plan. You can also sign-up for my next free 30-Day PCOS Diet Challenge here.

Ready to Take the Next Step?

  • Join my next free 30-Day PCOS Diet Challenge here. This is a live program where you’ll receive weekly meal plans and helpful video lessons. You’ll also be part of a motivated and inspiring community of like-minded women.
  • Download my free 3-Day PCOS Diet Meal Plan here. This is perfect for getting started before the next 30-Day Challenge begins.
  • Join my PCOS Monthly Meal Planning Service here. This service includes hundreds of PCOS recipes within a pre-populated, yet customizable meal plan. It’s designed to save you time and help you apply a PCOS diet.
  • Sign up for my next Beat PCOS 10-Week Program. This is a comprehensive live program that runs quarterly. Topics covered include diet, PCOS-centric emotional eating, exercise, stress management, and more. The 10-Week Program includes the same recipes and meal plan as my monthly meal planning service.
  • How to get pregnant with PCOS. This article describes evidence-based steps for maximizing your chances of success.

    Inositol for PCOS. This article includes the 11 things you must know about this important fertility supplement. It’s a must-read for anyone with PCOS that’s planning on having a baby.


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    Quick Disclosure: Some of the links on this page may be affiliate links. This means that when you use them to purchase something, it won't cost you more but I may get paid a commission for referring you. In order to avoid any prejudice, I only recommend products that I personally use or would have recommended anyways.


    1Popovic, M., G. Sartorius, and M. Christ-Crain, Chronic low-grade inflammation in polycystic ovary syndrome: is there a (patho)-physiological role for interleukin-1? Seminars in Immunopathology, 2019. 41(4): p. 447-459.

    2González, F., Inflammation in Polycystic Ovary Syndrome: underpinning of insulin resistance and ovarian dysfunction. Steroids, 2012. 77(4): p. 300-5.

    3González, F., et al., Hyperandrogenism sensitizes mononuclear cells to promote glucose-induced inflammation in lean reproductive-age women. Am J Physiol Endocrinol Metab, 2012. 302(3): p. E297-306.

    4Wang, J., et al., Hyperandrogenemia and insulin resistance: The chief culprit of polycystic ovary syndrome. Life Sciences, 2019. 236.