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7 Day Endometriosis Meal Plan (PDF + Menu)

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Nutrition, Endo Diet

7 Day Endometriosis Meal Plan (PDF + Menu)

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This article will cover everything you need to know about a following an endometriosis diet plan and offer a sample 7-day plan to follow.

When talking about the endometriosis meal plan, you should understand that you can eat whatever you want. But if inflammatory foods are making your symptoms worse, it might be worth making some changes.

A lot of people with endometriosis experience a significant decrease in their pain and symptoms by ditching inflammatory foods and adopting a whole food plant-based diet. The key component when starting the diet is to understand what foods to eat with endometriosis and what your triggers are.

There are lots of diets out there. Doctors and nutritionists have spent years debating the best diet for overall health. There’s so much information that it’s hard to find a single theory that everyone can agree on.

How to follow an Endometriosis Diet

There are lots of doctors that don’t discuss nutrition with their endo patients, so this might be new to you. It might also be hard to make the switch at first. There’s a lot of emotion and tradition tied to food (I understand this more than you know).

A good place to start is with your next meal. Create a recipe or buy a plant-based meal that you’re truly excited about, not just one that sounds “healthy.” Take it slow and feel proud of all the progress you make.

Eat Plenty of Fruits and Vegetables

Ensure You Eat Enough Omega 3 Fats

Foods high in omega-3 fatty acids include foods like fatty fish, flax seeds and chia seeds.

Although fish is healthy in general, fatty fish is the best source of omega-3 fatty acids. Fatty fish includes:

  • Mackerel
  • Tuna
  • Salmon
  • Herring
  • Trout
  • Sardines

Lower Your Red Meat Intake

Reduce Trans Fats

Limit Caffeine and Alcohol

Choosing an Endometriosis Diet Plan

When I started my endometriosis meal plan, I frankly didn’t have a clue what I was doing. I was starting from scratch, and there was little information to be found on the subject.

I started with blogs, websites, and going down rabbit holes on the internet about inflammation, dioxins, and all things menstruation while I got what I needed.

Over the past two years, the endometriosis diet has worked well for me – I’ve noticed reduced pain symptoms, much more energy, and less digestive aggravation. I learned how to diet without following someone else’s program. A make-your-own-rules diet might be more appealing and more effective. I’m proud that I have my endometriosis meal plan.

I found that milk, cream, and soft cheeses were the worst culprits for me and almost inevitably caused me to fall ill. While goat cheese and other forms of milk didn’t cause as bad a reaction. But knowing which ones were the worst meant I could make informed decisions when I was out and had limited options to eat. In my case, I cut all kinds of meat and animal products, sugar and dairy products. I don’t drink alcohol, don’t eat sweets and I drink only one decaf coffee. I decided to go also gluten-free.

I eat this way 75 – 80% of the time – there are days when I follow the diet completely, others, when I have bread or some Bulgarian banitsa.

Endometriosis Meal Plan

Endometriosis Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

7 Day Endometriosis Diet Meal Plan

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

Day 1: Monday

Breakfast: Gluten Free Oat Pancakes

Easy Vegan Banana Pancakes

Ingredients:

  • 1 ripe banana
  • 200 g oat flakes
  • 365 ml plant-based milk

Method:

  1. Add all ingredients to blender and pulse until smooth and thoroughly mixed.
  2. Heat a large griddle or pan over medium-high heat. Drop about 1/3 cup of the batter onto the griddle.
  3. Cook until bubbles form, then flip and cook until golden brown on the other side, about 1-2 minutes.
  4. Repeat with all the remaining batter. Serve with sliced bananas, pure maple syrup, or some fruits, if desired.

Lunch: Avocado, Spinach & Cherry Tomatoes Salad

Ingredients:

  • 2 cups/60 g spinach leaves
  • 1 cups drained chickpeas
  • 1 avocado pear
  • 1 cup shopped cherry tomatoes
  • 1 tbs lemon juice
  • 2 tbs olive oil
  • Salt and pepper
  • 1 tbs fresh chopped parsley

Method:

  1. Wash the spinach thoroughly in several changes of water, dry thoroughly, and arrange in a deep bowl.
  2. Arrange the cherry tomatoes, avocado chickpeas on top of the spinach, and sprinkle with lemon juice.
  3. When you are ready to serve the salad, spoon over the oil, and season to taste. Scatter on top the chopped parsley. Toss gently just before serving.

Dinner: Savory Cabbage Soup

Ingredients:

  • 3 carrots, sliced
  • 4 potatoes, peeled and cubed
  • 1 large onion, diced
  • 1 garlic clove, minced
  • 8 leaves savoy cabbage, thinly sliced
  • 2 tbsp olive oil
  • 1.2 liters water
  • 1.5 tsp salt (more to taste)
  • 2 Tbsp apple vinegar
  • Herbs: ½ tsp turmeric, ½ tsp ground ginger, 3 bay leaves, ⅛ tsp nutmeg, 1 pinch of black pepper

Method:

  1. Prepare vegetables.
  2. Heat up the olive oil in a large saucepan. Add the carrots, potatoes, onion, and garlic and sauté for 2 minutes. Add the herbs and salt and sauté for another minute.
  3. Pour in the water and bring to a boil. Reduce heat and let simmer covered for 15 minutes. Add the savoy cabbage and let simmer for 10 minutes.
  4. Add the apple vinegar and adjust flavor with more salt and pepper if necessary. Serve with croutons and enjoy it!

Day 2: Tuesday

Breakfast: Vegan Yogurt Granola

Ingredients:

  • 1 cup unsweetened vegan yogurt
  • 3/4 cup berries fresh or frozen and defrosted
  • 1/3 cup granola
  • 1 Tbl Ancient Grains
  • 1 tsp maple syrup (optional)

Method:

  1. In the bottom of a glass container, add 1/3 of the fruit
  2. Add 1/2 of the yogurt on top of the fruit. If you’d like it a little sweeter, add about 1/2 tsp maple syrup.
  3. Top with 1/2 of the granola and a sprinkling of Ancient Grains.
  4. Repeat the yogurt, fruit and granola layers.

Lunch: Spicy Pasta Salad

Ingredients:

  • 450 g of wheat free pasta
  • 80 ml oil of choice
  • 70 ml fresh lime juice
  • chilli powder to taste
  • 2 tsp ground cumin
  • 2 cloves of garlic, crushed
  • 400 g chopped cherry tomatoes
  • 1 cup arugula
  • Salt and pepper

Method:

  1. Cook pasta with lightly salted water, rinse and drain and put aside.
  2. In a large bowl combine oil, lime juice, chili powder, cumin, salt, and garlic. Stir in the pasta and leave to stand for flavors to blend, stirring occasionally.
  3. Stir-in cherry tomatoes and arugula. Spoon onto a serving dish.

Dinner: Creamy Pumpkin Soup

Ingredients:

  • 1 Tbsp Coconut Oil
  • 1 onion (chopped)
  • 2 Cloves Garlic (crushed)
  • 1 tsp Ginger (minced or finely chopped)
  • 1 tsp thyme
  • 1/2 tsp Cayenne Pepper
  • 9 cups (2.2lb/1kg) Pumpkin (peeled and cubed)
  • 1 14oz (400ml) Can Coconut Cream
  • 1 and 1/2 cups (360ml) Vegetable Stock/Broth
  • Salt and Pepper to taste

Method:

  1. Add the coconut oil to a pot with the chopped onion, garlic and ginger and sauté.
  2. Then add the thyme and cayenne pepper and sauté until the onions are softened.
  3. Add in the coconut cream and vegetable stock and the pumpkin and bring it to the boil.
  4. Turn down the heat and simmer until the pumpkin is soft and cooked (around 10 minutes).
  5. Use a blender to blend it smoothly inside the pot.
  6. Add salt and pepper to taste.
  7. Serve with some pumpkin seeds as garnish (optional).

Day 3: Wednesday

Breakfast: Green Smoothie

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 cups spinach – fresh or frozen
  • 1 medium banana frozen
  • 1 cup fruit of choice
  • Optional add-ins: protein powder, bee pollen, collagen, etc.

Method:

  1. Put ingredients into the container of a blender in the order listed.
  2. Start blending on low speed and increase to high.
  3. Blend on high speed for 50-60 seconds until mixture is smooth.
  4. Pour into glasses and enjoy!

Lunch: Veggie Burrito

Ingredients:

  • 100g cherry tomato
  • 1 cup black beans
  • 2 large wholemeal tortilla wraps
  • 1 cup cooked rice
  • 1 tsp turmeric
  • Salt and pepper
  • parsley
  • 1 tbsp hummus

Method:

  1. Cook the rice and add in the turmeric.
  2. Chop the tomatoes, wash the black beans.
  3. Heat the tortillas.
  4. Spread the hummus over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Stuffed Zucchini Boats

Ingredients:

  • 4 middle size zucchini
  • 400 g chickpeas (canned)
  • 2 red bell peppers
  • green onions diced
  • 2 cloves garlic minced
  • 4-5 tbsp coconut cream
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp smoked paprika
  • salt to taste
  • black pepper to taste
  • vegan cheese

Method:

  1. Preheat oven 210 degrees Celsius. Line a large baking sheet with parchment paper.
  2. Cut the zucchini in half (lengthwise) and scoop out about 2/3 of the flesh.
  3. Heat oil in a skillet over medium heat. Add onion and sauté for about 4 minutes. Add garlic, bell pepper. Put a lid on the skillet and cook for about 10 minutes, stirring occasionally.
  4. Add drained chickpeas and cook for a few more minutes. Taste and adjust seasoning.
  5. Then add the coconut cream, mix and cook for a few more minutes.
  6. Stuff each zucchini half with the chickpea mixture. Bake for 20-25 minutes. Then add vegan cheese and bake for another 10 minutes.


Day 4: Thursday

Breakfast: Gluten Free Oat Pancakes

Easy Vegan Banana Pancakes

Ingredients:

  • 1 ripe banana
  • 200 g oat flakes
  • 365 ml plant-based milk

Method:

  1. Add all ingredients to blender and pulse until smooth and thoroughly mixed.
  2. Heat a large griddle or pan over medium-high heat.Drop about 1/3 cup of the batter onto the griddle.
  3. Cook until bubbles form, then flip and cook until golden brown on the other side, about 1-2 minutes.
  4. Repeat with all the remaining batter.Serve with sliced bananas, pure maple syrup, or some fruits, if desired.

Lunch: Stuffed Avocados

Ingredients:

  • 3 avocados, sliced in half and seed removed
  • 1 lemon, juice of
  • ⅓ cucumber, diced
  • 1 garlic clove, minced or ⅛ – ¼ teaspoon garlic powder (optional)
  • small handful grape tomatoes, diced (optional)
  • ⅓ cup pomegranate seeds
  • Vegan cheese, chopped
  • Salt and cracked pepper, to taste

Method:

  1. Once you’ve sliced the avocados and removed the seeds, squeeze or rub a little lemon juice on the flesh to keep the browning at bay.
  2. Place the cucumber, optional garlic, vegan cheese, pomegranate seeds and diced tomatoes in a small/medium mixing bowl.
  3. Fill avocados and top with salt, pepper and squeeze of lemon. Adding a little chopped parsley will add even more color!

Dinner: Creamy Mushroom Pasta

Ingredients:

  • 1 package of pasta (gluten-free if needed)
  • 1 bag of mushrooms
  • 4 garlic cloves
  • 1 tbsp vegan butter or oil
  • Salt and pepper

For the creamy sauce

  • 1 cup of cashews, soaked and rinsed
  • 2 cups of cooked white beans, rinsed
  • 2 cups of pasta water (cooking water)
  • 2 tbsp of apple cider vinegar
  • 1 tsp onion powder, garlic powder and dried basil each
  • Salt to taste

Method:

  1. Soak cashews with hot water for 30 minutes or longer. Rinse well before adding them to the food processor or blender.
  2. Mince garlic and cut the mushrooms.
  3. Prepare the pasta according to package directions and make sure to reserve 2 cups of cooking liquid before draining.
  4. For the sauce add all ingredients to a food processor and blend until very smooth.
  5. Heat up a large sauté pan, add the vegan butter, garlic, and chopped mushrooms.
  6. Sauté until mushrooms are tender and garlic is lightly browned.
  7. Add sauce and cooked pasta and top with some fresh basil!

Day 5: Friday

Breakfast: Vegan Yogurt Granola

Ingredients:

  • 1 cup unsweetened vegan yogurt
  • 3/4 cup berries fresh or frozen and defrosted
  • 1/3 cup granola
  • 1 Tbl Ancient Grains
  • 1 tsp maple syrup (optional)

Method:

  1. In the bottom of a glass container, add 1/3 of the fruit
  2. Add 1/2 of the yogurt on top of the fruit. If you’d like it a little sweeter, add about 1/2 tsp maple syrup.
  3. Top with 1/2 of the granola and a sprinkling of Ancient Grains.
  4. Repeat the yogurt, fruit and granola layers.

Lunch: Creamy Sweet Potato Soup

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 large yellow onion, diced
  • 2 cloves garlic, sliced
  • 1 to 1 1/2-inch piece of ginger, minced
  • 1 pound sweet potatoes, peeled and chopped into 1/2-inch cubes
  • 3/4 pound carrots, sliced
  • 3 cups vegetable broth
  • 1 teaspoon ground coriander (optional)
  • salt, to taste

Method:

  1. Heat a large pot with the olive oil over medium heat. Add the onions and let them cook for about 5 minutes, stirring frequently. Next, add the garlic and ginger.
  2. Add the sweet potatoes, carrots, broth, and coriander (if using), cover the pot and bring everything to a boil. Reduce the heat to medium-low and simmer the soup for another 5 to 7 minutes, until the sweet potatoes are fork tender.
  3. Turn off the heat and let the soup sit for about 10 minutes.
  4. Transfer everything to a high-speed blender and blend until smooth. You may need to do this in batches.
  5. Return the soup to the pot. Season with salt to taste
  6. Serve the soup in bowls and top with coconut milk.

Dinner: Chickpeas & Corn Salad

Ingredients:

  • 1 can chickpeas
  • 1 can corn
  • 1 can peas
  • half avocado
  • 1/3 cup flax seeds
  • 3 tbsp tomato pure
  • lettuce
  • Salt and pepper

Method:

  1. Drain and rinse chickpeas, corn and peas. Set aside in a bowl.
  2. Cut the avocado into 2 pieces.
  3. Put the rest of the ingredients into the bowl, season with salt and pepper, and some olive oil.

Day 6: Saturday

Breakfast: Green Smoothie

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 cups spinach – fresh or frozen
  • 1 medium banana frozen
  • 1 cup fruit of choice
  • Optional add ins: protein powder, bee pollen, collagen, etc.

Method:

  1. Put ingredients into the container of a blender in the order listed.
  2. Start blending on low speed and increase to high.
  3. Blend on high speed for 50-60 seconds until mixture is smooth.

Lunch: Roasted Salmon with Veggies & Quinoa

Ingredients:

  • 1 cup chopped yellow cherry tomatoes 1 cup chopped red cherry tomatoes
  • 2 skinless salmon fillets
  • 1 cup cooked quinoa
  • 1 cup green beans

For the dressing:

  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • 1 shallot, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Method:

  1. Cook the quinoa.
  2. Saute the green beans in a pan for about 10 minutes. Add some salt and pepper.
  3. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  4. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on plate with some green beans. Add the salmon & drizzle over the remaining dressing.

Dinner: Beet, Ginger & Coconut milk Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 3 cloves garlic, finely chopped
  • 1 tablespoon finely chopped ginger
  • 3 large red beets, peeled and cut into 1/4-inch pieces
  • 5 cups vegetable stock, divided
  • 1 can (14.5 ounces) low-fat coconut milk
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Parsley (optional)

Method:

  1. In a large pot, heat oil over medium heat. Sauté onion, 5 minutes. Add garlic and ginger; cook, stirring often, 5 minutes.
  2. Add beets and 4 cups stock; bring to a boil, then reduce heat and simmer until beets are fork-tender, 20 minutes.
  3. With an immersion or regular blender, puree soup, adding remaining 1 cup stock as needed to reach desired consistency.
  4. Stir in milk, salt and pepper.
  5. Garnish with parsley and julienned beets and serve with bread, if desired.


Day 7: Sunday

Breakfast: Gluten Free Oat Pancakes

Easy Vegan Banana Pancakes

Ingredients:

  • 1 ripe banana
  • 200 g oat flakes
  • 365 ml plant-based milk

Method:

  1. Add all ingredients to blender and pulse until smooth and thoroughly mixed.
  2. Heat a large griddle or pan over medium-high heat.Drop about 1/3 cup of the batter onto the griddle.
  3. Cook until bubbles form, then flip and cook until golden brown on the other side, about 1-2 minutes.
  4. Repeat with all the remaining batter.Serve with sliced bananas, pure maple syrup, or some fruits, if desired.

Lunch: Chickpeas Salad with Green Olives

Ingredients:

  • 400 g cooked and roasted chickpeas
  • 1 cup cooked soy beans
  • 1 red bel pepper (chopped)
  • 1 cup green olives
  • arugula
  • figs (optional)
  • vegan yogurt (optional)

Method:

  • Drain the jar of chickpeas, reserving 1-2 tbsp of oil. Put in some salt and roast them for about 20 minutes.
  • Drain the jar of soybeans and tip into a bowl. Add the olives, arugula, figs, roasted chickpeas, and vegan yogurt. Season with salt and pepper.

Dinner: Quinoa & Veggies Bowl

Ingredients:

  • 1 cup cooked quinoa
  • 2 carrots
  • 1 cup broccoli florets
  • 1 red bell pepper
  • brussels sprout
  • 1 large zucchini
  • salt and pepper
  • olive oil

Method

  1. Cook the quinoa.
  2. Cut all the veggies and steam them for about 20-30 minutes.
  3. Mix everything in a bowl.
  4. Season with salt and pepper. Add in some olive oil.

When you start with the endometriosis diet, you need to experiment and make changes. Give enough time to your body, and slowly you will notice what your triggers are. It’s essential to know how to tailor the diet to suit you. Because not all the time you can control your diet. If you are out for dinner and there aren’t any 100% endo-friendly options on the menu, what are you going to do? My advice is to choose something which will have fewer reactions. For me, I have noticed meat is always a disaster for my intolerances.

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(1) Comment

  1. I am impressed. You’ve gone to great lengths to learn your own body and create the right diet for you. Best of luck for a pain-free future.

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By Lora

Lora is the founder of My Organic Life. She writes about herself and her story with endometriosis. After all these years living with pain she realized how to change her entire life...and now she is passionate about clean beauty, organic eats and nontoxic lifestyle.