7 Day Endometriosis Diet Meal Plan (PDF & Menu)

Endometriosis is a medical condition characterized by the abnormal growth of uterine lining tissue outside the uterus, commonly found in areas like the bowel, abdomen, and ovaries.

Symptoms often include painful menstrual periods, heavy bleeding, discomfort during sexual intercourse, painful bowel movements, and infertility.

It is estimated that approximately 1 in 10 women are affected by endometriosis, and at present, there is no known cure for the condition.

However, research studies have suggested that specific dietary choices can potentially lower the risk of developing endometriosis and alleviate its symptoms.

This article provides a comprehensive overview of following a diet for endometriosis, including a sample 7-day plan featuring daily meals and a corresponding shopping list.

Contents show

How to Follow an Endometriosis Diet

Eat Plenty of Fruits and Vegetables

Eating lots of fruits and vegetables, in general, is a good thing to do. They contain lots of vitamins and minerals and help keep you full.

One study specifically looking at how eating fruits and green vegetables affect endometriosis found that higher intakes were associated with a lower risk of developing endometriosis (1).

Although one study isn’t conclusive, current evidence that following a diet full of fruits, vegetables and whole grains is healthy.

Ensure You Eat Enough Omega 3 Fats

Some fats are known to contribute to inflammation such as omega-6 fatty acids.

However, omega-3 fatty acids have the opposite effect. Various studies have shown that consuming more omega-3 fats can help reduce inflammation ( 2 , 3, 4).

One observational study found women who consumed more omega-3 fats were 22% less likely to have endometriosis than women who consumed the least (5).

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:

Lower Your Red Meat Intake

Red meat may cause inflammation, which is usually associated with endometriosis. Processed meat, in particular, may increase the risk ( 6 , 7).

There aren’t many studies looking at red meat and the increased risk of endometriosis specifically. However, one observational study found an increased risk from women eating more meat and ham (8)

Reduce Trans Fats

Trans fats should be avoided, even if you don’t have endometriosis.

Many observational studies link trans fats to an increased risk of heart disease (9, 10, 11, 12) and other inflammatory markers (13, 14).

The observational study found that women eating more omega-3 fatty acids showed a lower chance of endometriosis, it also found women that who ate trans fats had a 48% increased risk of endometriosis (15).

You can find trans fat in a lot of fried and processed foods.

Limit Caffeine and Alcohol

It is generally recommended for women to limit alcohol and caffeine if they have endometriosis.

Some studies show women who drink more alcohol are more likely to have endometriosis than those without (16, 17).

However, other studies have shown weaker or no links between how much alcohol is consumed and endometriosis (18, 19, 20).

The link between caffeine and endometriosis is also unclear. Some studies seem to indicate there is a higher risk, but larger reviews find there isn’t an increase of endometriosis with higher caffeine intake (21, 22).

However, there is a biological reason they could have an effect.

Both alcohol and caffeine have been associated with higher levels of estrogen in the body (23, 24). Endometriosis tissue grows outside of the uterus because it continues to respond to estrogen from ovaries telling it to grow.

It may be advisable to consume less of these substances even if there is no clear link due to the general health benefits.

What’s the Best Diet for Endometriosis?

If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

Many credible organizations suggest following a Mediterranean diet to fight inflammation. These include:

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce the risk of endometriosis and potentially improve symptoms if you do have it.

Endometriosis Diet Meal Plan

Sample Menu

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

BreakfastLunchDinner
MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

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

Day 1: Monday

Breakfast: Breakfast Blues Porridge

Nutrition

Prep time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

Nutrition

Prep time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto

Nutrition

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

Instructions

  1. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
  2. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
  3. Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps

Nutrition

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

For the tahini sauce:

Instructions

  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake

Nutrition

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

Instructions

  1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
  2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
  3. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

Nutrition

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad

Nutrition

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad

Nutrition

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup

Nutrition

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

Instructions

  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Dinner: Chicken Gyros

Nutrition

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

Instructions

  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup

Nutrition

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

Instructions

  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

Endometriosis Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

28 Day Mediterranean Plan for Endometriosis

We’ve created a 4-week Mediterranean-style diet meal plan for endometriosis that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.