75 Easy PCOS Recipes For Any Meal (from a Dietitian) (2024)

If you need easy PCOS recipes that taste good and will also make you feel better, I’ve got you covered!

This blog post will outline how a healthy PCOS diet can help you and what constitutes a balanced meal. I’ll provide you with 75 PCOS-friendly recipes to enjoy for breakfast, lunch, dinner, or snacks!

75 Easy PCOS Recipes For Any Meal (from a Dietitian) (1)

Contents

1 PCOS: Why Your Diet Matters

2 How To Make A Balanced Meal

4 PCOS Recipes for Lunch and Dinner

4.1 PCOS Chicken Recipes

4.2 Turkey Recipes

4.3 Beef or Pork Recipes

4.4 Seafood Recipes

4.5 Vegetarian or Vegan Recipes

5 PCOS Snack Recipes

6 More PCOS Posts You’ll Love

PCOS: Why Your Diet Matters

Polycystic ovarian syndrome (PCOS) is a common hormonal disorder that affects up to 20% of women worldwide. While a PCOS diagnosis may be new to you, your symptoms probably aren’t new. Common symptoms of PCOS include irregular periods, weight gain, carb cravings, hair loss, hirsutism (aka unwanted facial or body hair growth), acne, and fatigue.

While the exact cause of PCOS isn’t known, it’s linked to insulin resistance and chronic inflammation, which are probably playing some role in your symptoms. Unfortunately, insulin resistance and inflammation increases your risk of developing certain health conditions such as type 2 diabetes, gestational diabetes in pregnancy, heart disease, high blood pressure, and fatty liver.

The good news is that a PCOS-friendly diet and lifestyle modifications are powerful tools and can drastically lower insulin resistance and inflammation, and in turn, manage your PCOS symptoms.

There is a lot of buzz and conflicting information around the internet and social media about which diet is the best diet for PCOS. Some people recommend the keto diet or intermittent fasting, while others recommend low carb or plant-based diets. The truth is that there has not been one specific diet identified as being the best way to manage PCOS.

I base my diet recommendations off of the current research and my clinical experience working with hundreds of women with PCOS to manage their condition. That said, I recommend a balanced diet – I usually don’t recommend cutting out gluten, dairy, soy, caffeine, or sugar right off the bat, unless you have a known allergy or intolerance. Everyone is unique and there just isn’t any evidence to support that everyone with PCOS needs to or should cut these foods out of their diet.

A balanced diet will promote stable blood sugar levels and include anti-inflammatory foods to lower inflammation. My clients are always pleasantly surprised to find this non-restrictive eating pattern works so well to manage their PCOS, from cravings and weight loss to more regular periods and less chin hairs!

Now, let’s dive into how to make a balanced meal that promotes blood sugar stability.

How To Make A Balanced Meal

A balanced meal will combine nutrients that raise your blood sugar slowly and prevent it from going too high. This allows your body to react accordingly and release an appropriate amount of insulin to slowly bring that blood sugar level back down. Eating balanced meals consistently will improve insulin sensitivity, meaning your body will become less insulin resistant.

To make a balanced meal, you should combine:

  • Protein. Protein maintains muscle mass, promotes satiety and balanced blood sugar levels. Put an emphasis on lean protein sources and plant-based proteins more frequently. Examples include chicken, turkey, lean red meat, fish, seafood, Greek yogurt, cottage cheese, tofu, tempeh, edamame, and protein powder.
  • Complex carbohydrates. Complex carbs contain fiber to slow down the blood sugar rise, keep you feeling full, and improve your gut health. Examples include fruits, vegetables, beans, chickpeas, lentils, edamame, and whole grains such as oats, rice, quinoa, and whole grain bread.
  • Healthy Fats. Healthy fats are necessary for hormone production, the absorption of certain vitamins, inflammation regulation, and satiety. Examples include olive oil, avocado, nuts, seeds, and fatty fish.

Additionally, including anti-inflammatory foods routinely is a great way to lower inflammation. Some examples of anti-inflammatory foods are salmon, oysters, olive oil, berries, chia seeds, flaxseeds, walnuts, beans, garlic, ginger, herbal teas, and plenty of vegetables like cruciferous vegetables, tomatoes, dark leafy greens, and bell peppers.

For more ideas and guidance on how to pull these diet principles together, be sure to check out this meal plan that is ideal for managing your PCOS: A Dietitian’s 7-Day PCOS Diet Plan (PDF Included).

Ok, now that we’ve covered that, let’s dive into those amazing recipes I promised you! These PCOS recipes are designed to be easy and use ingredients that you can find in most grocery stores. The recipe categories are broken down by meal. Then, the lunch and dinner recipes are even further broken down by protein source to make it as easy as possible for you to find what you like!

PCOS Breakfast Recipes

  1. Easy PCOS Overnight Oats (4 Different Flavor Variations)
  2. Carrot Cake Smoothie
  3. Spinach & Egg Scramble with Raspberries
  4. High Protein Chia Breakfast Bowl
  5. Protein Pancakes Without Protein Powder
  6. Southwest Tofu Scramble
  7. Savory Avocado Toast With Cottage Cheese
  8. Sweet Potato Breakfast Burrito
  9. Strawberry Cheesecake Smoothie
  10. Sausage & Potato Frittata Muffins
  11. Pumpkin Protein Pancakes
  12. Raspberry Peach Mango Smoothie Bowl
  13. High Protein Oatmeal with Berries & Peanut Butter
  14. Overnight Matcha Oats with Berries
  15. Freezer Black Bean Breakfast Burrito
  16. Triple Berry Oat Tropical Smoothie (Copycat Recipe)
  17. Chocolate Baked Oats (and other flavor variations)
  18. High Protein Pumpkin Pie Smoothie
  19. Breakfast Salad with Smoked Salmon & Poached Eggs
  20. Beans, Rice & Fried Egg Breakfast Bowl
  21. Strawberry Quinoa Breakfast Bowl

For some more breakfast ideas, check out this post: 12 Easy PCOS Breakfast Ideas.

75 Easy PCOS Recipes For Any Meal (from a Dietitian) (2)

PCOS Recipes for Lunch and Dinner

PCOS Chicken Recipes

  1. Sweetgreen Crispy Rice Bowl (Copycat Recipe)
  2. Sheet Pan Chicken Fajita Bowls
  3. Brussel Sprout Pasta Salad
  4. Chicken Soup With Cabbage
  5. Lemony Greek Chicken Stew With Beans
  6. Sheet Pan Chicken Sausage With Broccoli, Peppers, & Potatoes
  7. One Pan Balsamic Chicken With Veggies
  8. Asian Chicken Sheet Pan Dinner
  9. Meal Prep Chili Lime Chicken Bowls
  10. White Chicken Chili
  11. Chicken & Zucchini Quesadilla
  12. Cashew Chicken With Broccoli – serve with brown rice or soba noodles
  13. Chicken Edamame and Noodles Stir-Fry
  14. Slow Cooker Seasoned Chicken, Potatoes, and Green Beans
  15. Greek Chicken Meal Prep Bowls
  16. Mediterranean Grilled Chicken Wrap

If you want even more PCOS lunch ideas, check out this post: 20 Easy PCOS Lunch Ideas.

Turkey Recipes

  1. Turkey Wraps With Avocado Cream
  2. Ground Turkey Skillet With Zucchini, Corn, & Black Beans
  3. Turkey Stuffed Peppers
75 Easy PCOS Recipes For Any Meal (from a Dietitian) (3)

Beef or Pork Recipes

  1. Instant Pot Chili
  2. Beef & Broccoli
  3. Egg Roll In A Bowl
  4. Chili Topped Sweet Potatoes
  5. Ground Beef & Pasta Skillet
  6. Veggie Soup With Ground Beef

Seafood Recipes

  1. Honey Garlic Salmon Bites with Honeynut Squash
  2. Sheet Pan Shrimp Tacos
  3. Miso Ginger Salmon with Broccoli
  4. Garlic Shrimp Spaghetti
  5. Sheet Pan Maple Dijon Salmon
  6. Tuna Sandwich With Avocado
  7. Blackened Fish Tacos

Vegetarian or Vegan Recipes

  1. Fall Kale Salad with Butternut Squash, Pomegranate, and Pepitas
  2. Carrot and Lentil Soup
  3. Greek Salad With Edamame (not dairy free)
  4. Lentil & Turmeric Soup
  5. Mediterranean Falafel Bowls
  6. Easy Cabbage Tofu Stirfry
  7. Chickpea Ratatouille
  8. Creamy Butternut Squash Butter Beans
  9. Vegan Buddha Bowl
  10. Vegetarian Chili
  11. Black Bean Cauliflower Rice Bowl
  12. Thai Pasta Salad
  13. Quinoa & Kale Protein Power Salad
  14. Three Bean Quinoa Salad
  15. Green Goddess Sandwich
75 Easy PCOS Recipes For Any Meal (from a Dietitian) (4)

PCOS Snack Recipes

  1. Peanut Butter Yogurt Dip
  2. High Protein Ranch Dip
  3. Stuffed Mini Sweet Peppers
  4. Peanut Butter Banana Baked Oatmeal Cups
  5. Savory Cottage Cheese Bowl
  6. Chocolate Peanut Butter Chia Pudding
  7. White Bean Dip

More PCOS Posts You’ll Love

How To Lower Testosterone In Women With PCOS

5 Best Prenatal Vitamins For PCOS

PCOS and Alcohol: The Best Drinks For PCOS

8 Ovasitol Benefits For PCOS

Ashwagandha For PCOS: What You Need To Know

75 Easy PCOS Recipes For Any Meal (from a Dietitian) (2024)

FAQs

Which dinner is best for PCOS? ›

Best foods for PCOS

Fruits and vegetables are a great way of getting more fibre. I tell my patients to make their plate as colourful as possible. Lean protein e.g. fish, chicken, tofu, soybeans, lentils – protein is essential for hormone production and helps with blood sugar regulation.

What foods are easy to eat with PCOS? ›

Beans and other protein-rich legumes instead of meat. Non-starchy vegetables such as leafy greens (spinach, kale, escarole, endive, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel. Whole grains, such as brown rice, barley, sorghum and others.

What is a PCOS meal plan? ›

Include 25 to 30 grams of protein per meal and 8 to 10 g per snack from animal and plant sources. Include sources of healthy fat in every meal, such as olive oil, nuts and seeds and fatty fish like salmon.

Do dietitians help with PCOS? ›

PCOS is a common endocrine disorder affecting menstruation, fertility, weight, and more. Diet can play a significant role in managing PCOS symptoms. Registered dietitians are the most qualified nutrition professionals to help with PCOS diets.

What is the best meat to eat with PCOS? ›

Examples of foods high in lean protein for a PCOS diet include:
  • Fish (salmon, shrimp, tuna, cod)
  • Lean poultry (skinless chicken and turkey)
  • Plant protein sources (beans, peas, tofu, tempeh)
May 13, 2019

What should I eat first in the morning with PCOS? ›

What makes the perfect PCOS friendly breakfast?
  • Proteins: Eggs (boiled, scrambled or fried), yoghurt, tofu or salmon.
  • Fats: Nuts (and nut butters), seeds, avocado, salmon, flax, full fat dairy yoghurt.
  • Complex carbohydrates: Oats, multi seeded bread, bagels.
Oct 24, 2023

How many eggs a day for PCOS? ›

Research indicates that losing between 5 to 10 percent of your total body weight can aid in regulating menstrual cycles and alleviating some PCOS symptoms. Incorporating one or two eggs into your daily diet could be a beneficial strategy.

How many meals should a PCOS person eat a day? ›

Rather than having three large meals each day, try eating a small meal or snack every three to five hours. Aim to include a small amount of lean protein or vegetable within each.

How much weight can I lose in 1 month with PCOS? ›

Answer- PCOD/PCOS is a condition that causes weight gain. So, in PCOD/PCOS clients, our weight loss target is usually between 3-4 kgs/month. However, each individual is different – some may lose more than this, while some are able to lose 2 kgs/ month only.

What is the best exercise for PCOS? ›

The key to cardio workouts with PCOS is limiting the amount of cardio. Making sure it's moderate intensity, like a brisk walk, a short swimming session or a HIIT class that lasts no more than an hour, will provide all the benefits of a cardio workout without stimulating the stress hormone.

How to lose weight with PCOS fast? ›

What can I do to lose weight if I have polycystic ovary syndrome?
  1. Eat a high-fiber, low-sugar diet. ...
  2. Eat four to six small meals throughout the day, rather than three large meals. ...
  3. Exercise for at least 30 minutes a day on most, if not all, days of the week.
Mar 2, 2023

What can I eat at night with PCOS? ›

5 healthy bedtime foods to manage PCOS suggested by nutritionist
  • 1 tsp chia seeds (soaked) Rich in omega fatty acids and fibre, chia seeds help improve testosterone levels and egg quality from ovary. ...
  • 2/3 tsp of ashwagandha powder with soaked nuts. ...
  • 2 coconut slices. ...
  • 1 tbsp roasted pumpkin seeds. ...
  • Soaked kesar water.
Mar 29, 2023

Can I eat rice in PCOS? ›

9 PCOS Diet Rules: 1. No Processed Foods: Avoid processed and refined foods such as white flour, sugar, breads, pasta and white rice. Instead eat whole gluten-free grains like oatmeal, brown rice, millet, amaranth and quinoa.

Should you skip meals with PCOS? ›

Avoid skipping meals, including breakfast, if you have been diagnosed with PCOS.

What lifestyle is best for PCOS? ›

If you have PCOS, increasing your daily activity and getting regular moderate exercise may treat or even prevent insulin resistance. Being active may also help keep your weight under control and reduce the risk of developing diabetes. Something as simple as a daily 20-30 minute walk after a meal can be effective.

References

Top Articles
Puff Pastry Gingerbread Man Recipe
Authentic Cornish Pasty Recipe
How To Start a Consignment Shop in 12 Steps (2024) - Shopify
Bank Of America Financial Center Irvington Photos
Joliet Patch Arrests Today
Jazmen Jafar Linkedin
Linkvertise Bypass 2023
Hawkeye 2021 123Movies
When Is the Best Time To Buy an RV?
My.doculivery.com/Crowncork
Full Range 10 Bar Selection Box
Tripadvisor Near Me
Facebook Marketplace Charlottesville
Athens Bucket List: 20 Best Things to Do in Athens, Greece
Belly Dump Trailers For Sale On Craigslist
Craigslist Farm And Garden Cincinnati Ohio
Jesus Calling Oct 27
Payment and Ticket Options | Greyhound
Napa Autocare Locator
Uktulut Pier Ritual Site
Vigoro Mulch Safe For Dogs
Robin D Bullock Family Photos
Icivics The Electoral Process Answer Key
Craigslist St. Cloud Minnesota
Www.craigslist.com Austin Tx
§ 855 BGB - Besitzdiener - Gesetze
Angel Haynes Dropbox
Skepticalpickle Leak
Meowiarty Puzzle
What does wym mean?
Storelink Afs
Melissa N. Comics
Tendermeetup Login
Best Restaurants In Blacksburg
Weapons Storehouse Nyt Crossword
Laff Tv Passport
SF bay area cars & trucks "chevrolet 50" - craigslist
Directions To Advance Auto
Final Jeopardy July 25 2023
Fapello.clm
Electronic Music Duo Daft Punk Announces Split After Nearly 3 Decades
Urban Blight Crossword Clue
Low Tide In Twilight Manga Chapter 53
2023 Fantasy Football Draft Guide: Rankings, cheat sheets and analysis
Seminary.churchofjesuschrist.org
'Guys, you're just gonna have to deal with it': Ja Rule on women dominating modern rap, the lyrics he's 'ashamed' of, Ashanti, and his long-awaited comeback
Leland Nc Craigslist
Craigslist Woodward
Wgu Admissions Login
Call2Recycle Sites At The Home Depot
Morbid Ash And Annie Drew
How To Find Reliable Health Information Online
Latest Posts
Article information

Author: Tyson Zemlak

Last Updated:

Views: 5839

Rating: 4.2 / 5 (43 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Tyson Zemlak

Birthday: 1992-03-17

Address: Apt. 662 96191 Quigley Dam, Kubview, MA 42013

Phone: +441678032891

Job: Community-Services Orchestrator

Hobby: Coffee roasting, Calligraphy, Metalworking, Fashion, Vehicle restoration, Shopping, Photography

Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.