If you’ve been struggling with meal planning and finding PCOS-friendly recipes, you’re not alone. This is one of the most common struggles that I hear from my clients.
As a registered dietitian who also has PCOS, I understand how overwhelming it can be to choose meals that will taste good but also support my PCOS.
It’s not impossible though and can actually be enjoyable. The good news is that with the right knowledge and tools, you can make eating enjoyable and beneficial for managing your PCOS.
What is PCOS?
PCOS is a common hormonal disorder affecting around 1 in 10 women. It can cause various symptoms, including irregular periods, acne, hair growth on the face and body, fatigue, hypoglycemia, hair loss, GI issues, and weight gain (1).
One of the main contributors of PCOS is insulin resistance. This happens when your body’s cells stop responding effectively with insulin, this often leads to high insulin levels and eventually high blood sugar. This can contribute to inflammation, which can worsen PCOS symptoms (1).
How Nutrition Can Help with Insulin Resistance and Inflammation
The foods that you choose to eat and the way that you combine macronutrients can have big effects on insulin levels and inflammation. This is key for managing your PCOS and getting it into a remission like state.
Insulin Resistance
Eating meals that keep your blood sugar stable and at moderate levels instead of high and low throughout the day can help to reduce insulin levels. When blood sugar spikes, so does insulin.
This involves eating foods high in protein, fats, and fiber. By including these in your meals and snacks, you can slow down the digestion and absorption of glucose (2). This gives your body a steady supply of glucose instead of a spike all at once.
Inflammation
There are many foods that you can add into your diet that may be able to help reduce inflammation. These include antioxidant rich foods, polyphenols, and fiber rich foods(3).
This includes berries, colorful fruits, vegetables, and spices, fatty fish, nuts, seeds, and legumes (3).
There are some foods that may increase inflammation. This includes foods you are allergic to, even if it is a slight allergy. This also includes alcohol, processed meat (bacon, sausage, lunch meat, etc), overly processed foods, and some fried foods. (3)
What Makes a Recipe “PCOS-Friendly”?
As mentioned previously, the way that we eat can make a huge difference on inflammation and insulin resistance. These are the two main things that we are concerned with when it comes to making a recipe PCOS friendly.
High Fiber
Fiber helps to stabilize blood sugar levels and increases satiety (2). Look for recipes that include whole grains, legumes, fruits, nuts, seeds, and vegetables.
I recommend aiming for 8-10 grams of fiber at meals.
High Protein
Protein is essential for stabilizing blood sugar and helping you feel full and energized in between meals (2). Include sources like lean meats, fish, eggs, dairy, and soy.
I recommend aiming for 20-40 grams of protein at meals.
Complex Carbohydrates
Choose carbs that are digested slowly, such as whole grains, starchy vegetables, and legumes, to avoid blood sugar spikes (2).
I recommend aiming for about 1 cup of complex carbs per meal. This helps with energy levels and can help you to utilize your protein better.
Antioxidant-Rich Foods
Incorporate plenty of fruits, vegetables, nuts, fatty fish, and seeds that are rich in antioxidants to help reduce inflammation.
10 PCOS-Friendly Recipes
Here are some of my favorite PCOS-friendly recipes:
- Chicken Fajita Bowls
- Avocado Shrimp Quinoa Bowls
- Crockpot Hamburger Soup
- Chicken and chickpea curry
- Mediterranean salmon bowls
- Tempeh Stir Fry
- Edamame noodle bowl
- Chicken chili
- Mediterranean chickpea skillet
- Slow cooker chicken tortilla soup
Easy Ways to Make Recipes More PCOS-Friendly
Add More Fiber
Incorporate more vegetables, fruits, whole grains, and legumes into your meals. This can be as simple as adding a can of chickpeas to a soup or swapping your regular pasta for a whole wheat pasta.
Increase Protein
Include a source of protein with each meal and snack. This could look like adding chicken or cheese to your salad, a scoop of protein powder to your smoothie, or a boiled egg with your breakfast.
Include Healthy Fats
Healthy fats can help you feel full and make your meals taste better. Add avocado to your toast, sprinkle nuts and seeds on your salads, or choose full fat yogurt instead of non fat.
Reduce Added Sugars
Be mindful of hidden sugars in sauces, dressings, and packaged foods. If a recipe calls for maple syrup or honey, try halving the amount.
Final Thoughts
Navigating nutrition for your PCOS doesn’t have to be stressful. By focusing on high-fiber, high-protein, complex carbs, and antioxidant-rich foods, you can create satisfying meals that support your health. Remember, small and consistent changes can make a BIG difference.
For more PCOS-friendly tips and recipes, bookmark my page and sign up for my email list to receive updates on new blog posts and offerings. Let’s take this journey together towards better health and well-being.