If you're trying to conceive with PCOS, you already know how complicated and emotionally loaded this journey can be. Between the irregular cycles, the uncertainty around ovulation, and all the conflicting advice you're getting from every direction, it can feel overwhelming.
Here's something straightforward: what you eat genuinely matters for fertility with PCOS. It won't fix everything on its own, and it's not a replacement for medical care. But food is one of the most powerful tools you have to support your hormones, improve egg quality, and create the conditions your body needs to ovulate regularly.
This meal plan is for women in the Philippines who are trying to conceive with PCOS. Every ingredient on here is available locally, and the meals are familiar and comforting while being specifically chosen to nourish your reproductive system.
How Food Affects Fertility in PCOS
PCOS is the leading cause of anovulation (failure to ovulate), which is why it's the most common cause of fertility problems in women. But PCOS-related infertility is often very treatable, especially when you address the root causes: insulin resistance, androgen excess, and inflammation.
The fertility diet for PCOS focuses on:
Restoring ovulation through blood sugar balance. High insulin levels suppress ovulation. Keeping insulin stable through food choices is the single most important dietary intervention for PCOS fertility.
Supporting egg quality. Eggs (oocytes) are extremely vulnerable to oxidative stress. Antioxidant-rich foods protect the eggs as they develop over the 3 months before ovulation.
Providing the building blocks for hormones. Healthy fats (especially omega-3s and monounsaturated fats) are the raw material for reproductive hormones. You cannot make estrogen, progesterone, or testosterone without fat.
Reducing inflammation in the ovaries. Chronic inflammation disrupts follicle development and prevents ovulation.
Key Fertility Nutrients and Their Local Sources
Folate: Critical for neural tube development before you even know you're pregnant. Found in malunggay, kangkong, lentils, monggo, eggs, and avocado.
Iron: Supports ovulation and prevents anemia during pregnancy. Found in malunggay, red meat (lean cuts), lentils, and fortified cereals. Pair with vitamin C for better absorption.
Omega-3 fatty acids: Support egg quality and reduce ovarian inflammation. Found in bangus, sardines, mackerel, and chia seeds.
Zinc: Supports hormone production and ovulation. Found in pumpkin seeds, seafood, beef, and legumes.
Vitamin D: Low vitamin D is extremely common in women with PCOS and is strongly linked to ovulatory dysfunction. Sun exposure and fatty fish are your main sources.
Antioxidants (Vitamin C, E, and selenium): Protect egg quality. Found in colorful fruits and vegetables, nuts and seeds.
Coenzyme Q10: A powerful antioxidant that specifically supports egg quality. Found in organ meats, fatty fish, and spinach. Often also taken as a supplement.
7 Day Fertility PCOS Meal Plan
Day 1
Breakfast: Scrambled eggs (2 to 3 eggs, the yolk is especially important for fertility nutrients including choline) with sauteed garlic kangkong and sliced avocado. A handful of cherry tomatoes.
Lunch: Ginisang monggo with malunggay (this combination alone is a folate and iron powerhouse). Use pork sparingly or skip it and add extra fish flakes. Serve with brown rice.
Dinner: Grilled bangus stuffed with ginger, tomatoes, and green onion. Serve with steamed ampalaya (bitter melon has been shown in some studies to improve insulin sensitivity) and brown rice.
Meal | Ingredients | Preparation Steps |
Breakfast | 2–3 Eggs, 1 bundle Kangkong, 1 clove Garlic, 1/2 Avocado (sliced), Handful of Cherry tomatoes. | 1. Sauté: Heat a little oil; sauté garlic and kangkong until wilted. Remove and set aside. 2. Scramble: In the same pan, scramble the eggs (keep the yolks!). 3. Assemble: Serve the eggs with the sautéed kangkong, sliced avocado, and fresh cherry tomatoes. |
Lunch | 1/2 cup Dried Monggo (soaked), 1 cup Malunggay leaves, 1/4 cup Fish flakes (Tinapa or boiled fish), 1/2 cup Brown rice, Garlic, Onion, Ginger. | 1. Boil: Cook monggo in water until soft and burst. 2. Sauté: In a separate pan, sauté garlic, onion, and ginger. Add fish flakes and cook for 2 mins. 3. Combine: Add the fish mixture to the monggo pot. Stir in malunggay leaves at the end. Serve with brown rice. |
Dinner | 1 Medium Bangus (whole), 1 Tomato (diced), 1/2 Onion (diced), 1-inch Ginger (minced), Green onion, 1 cup Ampalaya (sliced), 1/2 cup Brown rice. | 1. Stuff: Mix tomato, onion, ginger, and green onion. Stuff the mixture into the belly of the bangus. 2. Grill: Grill the fish until fully cooked. 3. Steam: Steam the ampalaya for 5 mins until tender. 4. Serve the stuffed fish with ampalaya and brown rice. |
Day 2
Breakfast: Malunggay smoothie: blend malunggay leaves (fresh or powder), half a frozen banana, coconut milk, a tablespoon of chia seeds, and a small piece of ginger. Malunggay is one of the most nutrient-dense plants on earth and is particularly rich in folate, iron, and calcium.
Lunch: Chicken liver adobo (once a week, liver is exceptional for fertility because it is the richest food source of iron, folate, vitamin A, and CoQ10). Serve with brown rice and a side of cucumber and tomato salad.
Dinner: Sinigang na salmon belly: salmon is rich in omega-3 fatty acids and vitamin D, both critical for PCOS fertility. Serve with brown rice and all the vegetables in the broth.
Meal | Ingredients | Preparation Steps |
Breakfast | 1/2 cup Fresh malunggay leaves, 1/2 Frozen banana, 1 cup Coconut milk, 1 tbsp Chia seeds, small piece Ginger. | 1. Place all ingredients into a blender. 2. Blend on high until completely smooth. (The ginger helps mask the "green" taste of the malunggay and aids digestion). |
Lunch | 150g Chicken liver, Soy sauce, Vinegar, Garlic, Peppercorns, Bay leaf, 1/2 cup Brown rice, Cucumber and Tomato salad. | 1. Adobo: Sauté garlic, then add chicken liver. Pour in soy sauce and vinegar. Add peppercorns and bay leaf. 2. Simmer on low heat for 8–10 mins until cooked through but still tender (don't overcook or it becomes grainy). 3. Serve with brown rice and a fresh cucumber/tomato salad. |
Dinner | 200g Salmon belly, 1 bundle Kangkong, 1 Labanos, 1 Eggplant, 2 Tomatoes, 1 Onion, Sinigang base, 1/2 cup Brown rice. | 1. Boil water with onion and tomatoes. Add labanos and eggplant; simmer for 5 mins. 2. Add salmon belly and sinigang base. Simmer for 3–5 mins (salmon belly cooks quickly!). 3. Stir in kangkong, turn off heat, and cover for 1 min. 4. Serve with brown rice and enjoy the nutrient-rich broth. |
Day 3
Breakfast: Whole grain oatmeal with ground flaxseed (1 tablespoon), a few walnuts, and fresh papaya. Add a squeeze of calamansi over the papaya. Flaxseeds are high in lignans, which help regulate estrogen levels.
Lunch: Lentil and tomato stew with garlic and spinach. Lentils are high in folate, iron, and protein. Serve with brown rice or a small sweet potato.
Dinner: Steamed tilapia with a side of ginisang sitaw at carrots. Simple, clean, and nourishing. Brown rice or skip the rice and have extra vegetables.
Meal | Ingredients | Preparation Steps |
Breakfast | 1/2 cup Whole grain oats, 1 tbsp Ground flaxseed, 3–4 Walnuts (crushed), 1/2 cup Fresh papaya, 1 Calamansi. | 1. Cook oats in water or unsweetened plant milk until creamy. 2. Stir in the ground flaxseed and top with crushed walnuts. 3. Serve with fresh papaya cubes on the side (or on top) with a squeeze of calamansi over the fruit. |
Lunch | 1/2 cup Dried lentils (brown or red), 2 Tomatoes (diced), 2 cloves Garlic (minced), 1 cup Fresh spinach, 1/2 cup Brown rice (or 1 small Sweet potato). | 1. Boil lentils in 2 cups of water until tender (approx. 20 mins). 2. Sauté garlic and tomatoes in a separate pan, then add to the lentils. 3. Stir in fresh spinach at the end until wilted. 4. Serve with brown rice or a steamed sweet potato. |
Dinner | 1–2 Tilapia fillets, 1 cup Sitaw (cut into lengths), 1/2 Carrot (sliced), Ginger (sliced), Garlic, 1/2 cup Brown rice (optional). | 1. Fish: Steam the tilapia with sliced ginger on top for 8–10 mins until flaky. 2. Veggies: Sauté garlic, sitaw, and carrots with a splash of water until tender-crisp. 3. Serve the fish with the ginisang veggies and brown rice. |
Day 4
Breakfast: Two poached or soft-boiled eggs with whole grain pandesal (or brown rice if you prefer) and half an avocado. A small glass of freshly squeezed orange juice.
Lunch: Grilled tuna steak or canned tuna (in water, not oil) with a large salad: mixed greens, boiled eggs, cherry tomatoes, cucumber, and pumpkin seeds. Dress with olive oil and calamansi. Pumpkin seeds are a top zinc source.
Dinner: Tofu and edamame stir-fry with broccoli, garlic, and ginger. Season with soy sauce and sesame oil. Edamame is high in plant-based protein, iron, and folate. Serve with brown rice.
Meal | Ingredients | Preparation Steps |
Breakfast | 2 Eggs, 1/2 Avocado, 1-2 Whole grain pandesal (or 1/2 cup brown rice), small glass of Fresh orange juice. | 1. Eggs: Poach eggs in simmering water for 3 mins or soft-boil for 6 mins. 2. Serve: Mash the avocado onto your whole grain pandesal. Top with the eggs. 3. Enjoy with a small glass of fresh OJ for a Vitamin C boost. |
Lunch | 1 Tuna steak (or canned tuna in water), 2 cups Mixed greens, 1-2 Boiled eggs, Cherry tomatoes, Cucumber, 1 tbsp Pumpkin seeds, Olive oil & Calamansi. | 1. Tuna: Grill the steak for 3 mins per side or drain the canned tuna. 2. Assemble: Create a bed of greens; top with tuna, sliced eggs, and veggies. 3. Finish: Sprinkle with pumpkin seeds and drizzle with olive oil and calamansi juice. |
Dinner | 1 block Firm tofu (cubed), 1/2 cup Edamame (shelled), 1 cup Broccoli, Garlic, Ginger, Soy sauce, Sesame oil, 1/2 cup Brown rice. | 1. Sauté: Stir-fry garlic and ginger. Add tofu cubes and brown them slightly. 2. Toss: Add broccoli and edamame. Splash with soy sauce and a few drops of sesame oil. 3. Serve: Stir-fry until broccoli is tender-crisp and serve over warm brown rice. |
Day 5
Breakfast: Chia pudding prepared overnight: 3 tablespoons chia seeds, 1 cup unsweetened coconut milk. Top with sliced mango and a tablespoon of crushed pumpkin seeds.
Lunch: Nilagang baka with malunggay, potatoes, and cabbage. Use lean beef cuts. The bone broth from nilagang baka contains glycine and collagen, which support the uterine lining.
Dinner: Baked or grilled mackerel with a side of ensaladang talong (roasted eggplant with tomatoes and red onion). Brown rice on the side.
Meal | Ingredients | Preparation Steps |
Breakfast | 3 tbsp Chia seeds, 1 cup Unsweetened coconut milk, 1/2 Mango (sliced), 1 tbsp Pumpkin seeds (crushed). | 1. Overnight Prep: Mix chia seeds and coconut milk in a jar. Shake well and refrigerate overnight. 2. In the morning, stir the pudding to reach a smooth consistency. 3. Top with fresh mango slices and crushed pumpkin seeds. |
Lunch | 200g Lean beef (sirloin or shank), 1 medium Potato (cubed), 1/2 Cabbage, 1 cup Malunggay leaves, Peppercorns, Onion. | 1. Boil: Simmer beef with onion and peppercorns in water until very tender (approx. 1.5 hours). 2. Vegetables: Add potatoes and cook until soft. Add cabbage and simmer for 2 mins. 3. Finish: Stir in malunggay leaves and turn off the heat immediately. Enjoy the collagen-rich broth! |
Dinner | 1 Mackerel fillet (or 2-3 Galunggong), 2 large Eggplants, 2 Tomatoes (diced), 1/2 Red onion (diced), 1 tbsp Calamansi juice, 1/2 cup Brown rice. | 1. Fish: Season mackerel with salt and grill or bake at 200°C for 15 mins. 2. Salad: Grill eggplants until the skin is charred. Peel the skin, mash the flesh, and mix with tomatoes, onion, and calamansi. 3. Serve the fish with the ensalada and brown rice. |
Day 6
Breakfast: Eggs de sal: two eggs cooked any way you like with one slice of whole grain bread or a small brown rice portion. Top eggs with salsa made from diced tomatoes, garlic, and calamansi.
Lunch: Pinakbet with extra squash (kalabasa). Kalabasa is high in beta-carotene, which converts to Vitamin A, a nutrient that supports the development of the corpus luteum (the structure that produces progesterone after ovulation). Serve with brown rice.
Dinner: Chicken tinola with extra malunggay and sayote. This is one of the most fertility-supportive traditional Filipino dishes you can eat. Load it with greens.
Meal | Ingredients | Preparation Steps |
Breakfast | 2 Eggs, 1 slice Whole grain bread (or 1/2 cup brown rice), 1 Tomato (diced), 1 clove Garlic (minced), 1 Calamansi. | 1. Eggs: Cook your eggs any way you like (poached or soft-boiled is best for nutrient preservation). 2. Salsa: Mix diced tomatoes and garlic with a squeeze of calamansi and a pinch of salt. 3. Serve the eggs on your bread/rice and top with the fresh salsa. |
Lunch | 1.5 cups Kalabasa (squash), 1 cup Sitaw, 1 small Eggplant, 100g Lean pork or Shrimp, 1 tsp Bagoong (optional), 1/2 cup Brown rice. | 1. Sauté garlic and onion; add pork/shrimp until cooked. 2. Add the kalabasa and sitaw with a splash of water; simmer until the squash is soft and slightly "creamy." 3. Add eggplant and cook until tender. Season lightly with bagoong. 4. Serve with brown rice. |
Dinner | 150g Chicken, 1 large piece Ginger (sliced), 1 small Sayote (cubed), 2 cups Malunggay leaves, 1/2 cup Brown rice. | 1. Sauté plenty of ginger, garlic, and onion. Add chicken and sear until browned. 2. Add 2–3 cups of water and simmer until chicken is tender. 3. Add sayote and cook for 5 mins. Stir in the malunggay at the very end and turn off the heat. 4. Serve with brown rice. |
Day 7
Breakfast: Brown rice porridge (lugaw) with ginger and topped with a soft-boiled egg, sliced green onion, and a drizzle of toasted sesame oil. Comforting, easy to digest, and warm.
Lunch: Seafood sinigang: a mix of shrimp, mussels (tahong), and fish in tamarind broth. Seafood provides zinc, selenium, and iodine, all of which support thyroid function and reproductive hormones.
Dinner: Grilled lean pork tenderloin with a side of garlic sauteed kangkong and baked sweet potato. Sweet potato is a good source of complex carbohydrates and beta-carotene.
Meal | Ingredients | Preparation Steps |
Breakfast | 1/2 cup Brown rice, 1-inch Ginger (sliced), 1 Egg (soft-boiled), Green onion, 1 tsp Sesame oil. | 1. Lugaw: Boil brown rice with 3-4 cups of water and ginger until the rice is very soft and the texture is like porridge. 2. Egg: Soft-boil your egg (6–7 mins), peel, and slice in half. 3. Serve: Top the warm porridge with the egg, sliced green onions, and a drizzle of toasted sesame oil. |
Lunch | 100g Shrimp, 5–6 Mussels (Tahong), 100g White fish fillet, 1 bundle Kangkong, 1 Labanos, Tamarind base. | 1. Boil water with onions and tomatoes; add labanos and simmer for 5 mins. 2. Add the mussels and fish first. Once mussels start to open, add the shrimp. 3. Stir in the tamarind base and kangkong. Turn off the heat and cover until the leaves wilt. |
Dinner | 150g Pork tenderloin, 1 bundle Kangkong, 2 cloves Garlic, 1 medium Sweet potato. | 1. Potato: Bake or steam the sweet potato until soft. 2. Pork: Season tenderloin with salt/pepper and grill or pan-sear until fully cooked. Let it rest before slicing. 3. Veggies: Sauté minced garlic in a little oil, then quickly toss in the kangkong until bright green. 4. Serve the sliced pork with the garlic kangkong and sweet potato. |
Fertility Supplements Commonly Recommended for PCOS
Discuss these with your OB-GYN or reproductive endocrinologist before starting:
Prenatal vitamins: Start taking a prenatal vitamin now, before conception. Look for one with methylfolate (the active form of folate) rather than folic acid if possible.
Myo-inositol and D-chiro inositol: These are among the most researched supplements for PCOS fertility. They improve insulin sensitivity and can help restore ovulation in women with PCOS.
CoQ10 (ubiquinol form): Strong evidence for improving egg quality, particularly for women over 35 or those who have been trying to conceive for a while.
Vitamin D: Get your levels tested first. Many women in the Philippines are actually deficient despite all the sunshine because of sunblock use and indoor lifestyles.
Omega-3 supplements: If you're not eating fatty fish at least three times a week, an algae-based or fish oil supplement is worth considering.
Lifestyle Notes for Fertility with PCOS
Maintain a moderate weight. Even a 5 to 10% reduction in body weight can restore ovulation in overweight women with PCOS. But extreme restriction is also harmful because it signals the body to shut down reproductive function.
Manage stress. Chronic stress elevates cortisol, which directly suppresses reproductive hormones. This is easier said than done, but worth taking seriously.
Sleep 7 to 9 hours a night. Sleep deprivation worsens insulin resistance and disrupts the hormonal axis that controls ovulation.
Limit alcohol. Even moderate alcohol intake can affect ovulation and early pregnancy.
Some Final Thoughts
There is no magic diet that guarantees pregnancy with PCOS, and I want to be honest about that. But what you eat consistently over weeks and months creates the hormonal environment that either supports or hinders ovulation and conception.
This meal plan is designed to give your body the best possible foundation. Pair it with regular medical check-ups, stress management, and appropriate medical treatment if needed. You are doing something meaningful for your health with every good meal, even when the journey feels slow.
Be patient with your body. It's working with you, not against you.