The short answer
Rotate meat-free lunches with legumes, eggs or dairy if you eat them: lentil-feta salad, chickpea hummus wraps and white-bean vegetable soup. Choose substantial protein sources rather than removing meat from an otherwise unchanged plate.
Three vegetarian lunches
Day 1: combine cooked lentils, tomatoes, parsley and feta. Day 2: fill wholegrain wraps with hummus, grated carrot and cucumber. Day 3: serve white-bean vegetable soup with wholegrain bread. For a vegan option, replace feta with tofu.
Check vegetarian and vegan needs
Choose a personalized plan with legume variety, dairy-free alternatives and enough food to satisfy you. Fully vegan eating needs a reliable vitamin B12 source; a dietitian can help assess nutritional coverage.
Frequently asked questions
Does this plan treat PCOS?
No single diet has been shown to be best for PCOS outcomes. Mediterranean-style meals are one flexible option; personalize the plan to preferences, access and nutritional needs rather than expecting a cure.