Free 21 Meal, 1-Week Endometriosis Meal Plan
Medically Reviewed by Dr. Melissa Thompson, PT, DPT, MTC
Dr. Thompson is board certified and the owner of Louisiana Pelvic Health. Her expertise is in alleviating neuromusculoskeletal symptoms during pregnancy, postpartum, and throughout a woman's life.
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The hardest part of the endometriosis diet (in my opinion)?
Having a structure and a “checklist.”
You know what to do. But it’s just hard to actually do it and make it easy…
By having a meal plan, you don’t have to think about what to do.
Your week is already planned out for you.
And, we've even put together the grocery list for all these recipes.
Grocery shopping is easy since you have all the recipes in advance. The cooking is planned. And after following the meal plan, there’s a good chance you’ll feel better.
The Power of Leftovers
Here’s the deal:
If you’re planning on cooking every meal, then you’re in for a RUDE awakening…
This is a strategy that I used that has made life much, much easier for me:
I eat a lot of leftovers. I cook a MAX of 2 times per day. Often just one time per day.
And, because I can spend a bit more time making delicious meals, I have no problem eating leftovers!
Therefore, this 1-week meal plan is centered on the power of leftovers.
What To Add To Your Diet: The Basics
Your endometriosis diet recipes will consist of these ingredients:
- Anti-inflammatory foods like green leafy vegetables and olive oil
- Foods with essential fatty acids like wild-caught salmon
- Gluten-free, whole grains and starches like rice & sweet potatoes
Day 1
Breakfast
Coconut Milk Strawberry Banana Smoothie:
This coconut milk strawberry smoothie makes breakfast easy.
Feel free to add plant-based protein powder or a tablespoon of coconut oil for extra oomph.
Lunch
Make sure to avoid the soy sauce in this recipe (even though they recommend the gluten-free tamari).
Coconut aminos are a much better option!
Oh, also, make enough for leftovers :)
Dinner:
This one-sheet recipe makes dinner easy. Minimal preparation and SUPER easy clean-up.
Not to mention the essential fatty acids that salmon has.
Prepare enough for leftovers!
Snacks:
A handful of walnuts is the perfect snack for fiber and omega 3s.
Day 2
Breakfast:
Coconut Milk Strawberry Banana Smoothie round 2!
Yes, this is the second day in a row you’re having this breakfast.
But it’s just so yummy!
And don’t worry, tomorrow you’ll have a different recipe.
Lunch:
The leftover Chicken lettuce wraps that you made for lunch yesterday!
Simply warm them up and you’ve got another amazing lunch (that you don’t have to cook).
For some extra goodness, add fermented kimchi for a little spice and healthy probiotics.
Dinner:
A lot of women with endometriosis don’t do so well with corn.
So, we recommend getting rid of the corn in this recipe.
Sweet potatoes are an incredible source of Vitamin A and dietary fiber while also having anti-inflammatory properties.
Prepare enough for 2 meals worth of leftovers!
Our founder, Kaylyn Easton, uses sweet potatoes as a dietary staple for most of her recipes!
Snacks:
Have a handful (or two or three) of this anti-inflammatory granola.
We like this granola brand because we trust the ingredients.
Day 3
Breakfast:
Anti-Inflammatory Blueberry Smoothie:
This recipe calls for almond milk. But, to make shopping easier, we recommend using coconut milk and ditching the almond butter (to make the shopping easier and cheaper).
I personally love smoothies for breakfast.
They’re quick, filling, and I feel so good getting my day started this way.
Lunch:
Leftover Sweet Potato Taco Bowls:
I really like throwing these ingredients back into a pan (not the microwave) if you can.
Oftentimes, the leftovers are better than the original when you use this method!
Dinner:
Leftover Roasted broccoli with salmon that you made for dinner on night 1.
You get a night off from cooking! Whoop whoop!
To make it taste as fresh as it did on night one, squeeze some lemon on both the broccoli and salmon.
Snacks:
Something a little sweeter!
A couple of squares of organic dark chocolate (that’s over 70% cacao). I go with +80% because I like it a little more bitter.
Day 4
Breakfast:
Round 2 of the Anti-Inflammatory Blueberry Smoothie:
You’ll start to notice a pattern here since this is the second day in a row for this smoothie recipe.
I’m a creature of habit so I like consistency. I usually do the same smoothie for breakfast 2-3 days in a row. After 2-3 days I’m ready to mix it up.
Lunch:
Leftover Sweet Potato Taco Bowls:
Throw some fresh salsa on the bowl to make it just as good the second time around.
Dinner:
Spicy Southwest Stuffed Peppers:
Gluten-free, soy-free, dairy-free…
But you would NOT know it.
Make enough for leftovers!
Snacks:
A handful of walnuts.
Day 5
Breakfast:
If you have protein powder, then great!
If not, don’t stress about having it in this recipe.
This recipe is especially good with a topping of walnuts, coconut cream (for some healthy fats), or even a drizzle of local honey for some sweetness.
Make enough sweet potato so that you can warm it up for breakfast the next day.
Lunch:
Leftover Spicy Southwest Stuffed Peppers:
Since these stuffed peppers are easy to store, they make for an easy lunch to bring to work with you.
Dinner:
I’m a big fan of adding fresh fruit to a salad.
I’m also a big fan not having to do a lot of cooking for dinner.
This recipe should take less than 15 minutes to prepare (which I love about it!).
Snacks:
You deserve a couple of squares of organic dark chocolate today!
Day 6
Breakfast:
Sweet Potato Breakfast Bowl for the second day:
Sweet potatoes are a great day to start the day because of the low glycemic starch. Basically, a way to boost energy without the negative effects of your body converting them to sugar immediately.
Lunch:
Leftover Strawberry Avocado Salad:
Don’t add the salad dressing to your Tupperware, otherwise your salad will get soggy!
The easiest way to transport salad dressing is to add it to a separate, smaller Tupperware container.
Dinner:
One pan chicken and veggies recipe:
My favorite types of recipes are the one-pan or one-pot recipes.
They’re usually really easy to cook. And (my favorite part) they’re also really easy to clean.
This recipe is full of healthy veggies.
Snacks:
Have a handful (or two or three) of this anti-inflammatory granola.
Day 7
Breakfast:
Go back to the Coconut Milk Strawberry Banana Smoothie:
You might be thinking:
“This is getting repetitive.”
If you want to go for something different, then do it!
Most people succeed with a diet when there is consistency and familiarity. That’s why there’s a lot of repetition in this one-week meal plan.
Lunch:
Leftover One pan chicken and veggies recipe:
If you’re into hot sauce, this is a great recipe to sprinkle some hot sauce on!
Dinner:
Go out to dinner tonight!
Indulge a little bit and don’t worry about cooking (don’t go OFF your diet, but maybe push the limit a little and see how your body feels…).
A great out-to-dinner place that I love is Chipotle. They do a pretty good job of having locally sourced ingredients and you can easily create your bowl that’s friendly to the endometriosis diet.
When I go out to dinner at places that I’ve never been too, it can end up being more stressful than fun. Opt for a restaurant you’re familiar with.
Snacks:
Go for some walnuts again today.
It's more than just food!
Women with endometriosis need more than just food to heal.
Their vaginal skin needs nutrients to heal, reduce inflammation, and also reduce pain.
Having a healthy, vegan, non-chemical personal moisturizer that you put on daily (that can also be used for less-painful sex) is really important.
