Looking for PCOS friendly fall meals for this season, but you’re not sure what you should and should not be eating for your PCOS. Well you’re in luck!
Keep reading, because in this article I am going to tell you all about how to eat for your PCOS and I am going to link some of my FAVORITE fall recipes that I eat to support my PCOS!
Making Meals PCOS-Friendly
When it comes to PCOS, balancing your diet is key. Nutrition can help reduce inflammation associated with PCOS and can help to stabilize blood sugars and lower insulin levels (1,2).
This means focusing on a good mix of protein, fiber, and healthy fats. These are essential nutrients for blood sugar balance and satisfaction at meals.Here’s how you can incorporate these essential elements into your fall dishes:
Protein
Including enough protein in your meals helps keep you full and stabilizes your blood sugar levels (3). Ideally animal based proteins or soy based proteins are best for PCOS. Beans, lentils, nuts, and seeds do have protein, but often not enough to support PCOS when eaten alone.
Aim for at least 25g of protein at meals.
Fiber
Fiber is so important for a healthy gut microbiome, satiety levels, and blood sugar levels (4). If you aren’t prioritizing it at your meals already, you should definitely start! Fiber comes from any whole, plant based food.
My favorite fiber sources are fruit, legumes, whole grains, starchy vegetables, seeds, and cruciferous vegetables.
Aim for 10g of fiber with meals.
Healthy Fats
Fats are an essential component of meals. They help to increase the overall taste and quality of a dish, enhance nutrient absorption, and they help with blood sugar balance. Try choosing fat sources that are rich in omega 3’s for reduction of inflammation.
I recommend adding seeds, nuts, avocados, olives, fish, and full fat dairy to your meals for healthy fats.
Aim for at least 1-2 tablespoons/sources of fat at meals.
Fall Recipe Roundup
I’ve put together some fall recipes that are not just comforting but also PCOS-friendly. These dishes include the right balance of protein, fiber, and healthy fats to keep you feeling great:
- Chicken and Chickpea Curry
- The Perfect Chili Recipe
- White Chicken Chili (add beans for extra fiber)
- Easy Chicken Fajitas Bowls
- Instant Pot Beef Stew
- Salmon Bowls
- Pozole
- Asian Meal Prep Bowls
- Sheet Pan Za’atar Chicken
- One Pan Autumn Chicken Dinner
Feel free to click on the links to explore these recipes and make them your own. I recommend increasing the portion size of vegetables, adding beans/lentils, or swapping simple carbs for complex carbs to increase the fiber content of recipes.
Final Thoughts
I know sometimes it can be confusing to know what you should and shouldn’t be eating with PCOS. Try to keep it simple and focus on protein, fiber, and fats.
I hope you enjoy these fall recipes and all of the other delicious fall treats! Happy cooking!
Don’t forget to bookmark this page to come back to for fall recipes and other PCOS nutrition information.