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)


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)


What is the ultimate diet for PCOS? ›

Best foods for PCOS

Low GI carbohydrates for slow energy release to maintain blood sugar control – e.g. porridge oats, wholegrain bread or pasta, brown rice. Fruits and vegetables are a great way of getting more fibre. I tell my patients to make their plate as colourful as possible.

How do you make a PCOS meal? ›

How to Build the Perfect Plate
  1. Step 1: Fill ½ plate with non-starchy vegetables. Don't be afraid to load up on these low calorie, nutrient-rich foods. ...
  2. Step 2: Add ¼ plate of whole grains/starchy veggies/legumes. That's right, don't leave out the carbs! ...
  3. Step 3: Add ¼ plate of lean protein. ...
  4. Step 4: Add heart-healthy fats.
Sep 14, 2023

What are the best foods to eat when you have 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 should I eat first in the morning with PCOS? ›

Just like every meal, it's important that your breakfast is nutritionally balanced in order to feel the greatest benefits to improving your PCOS symptoms. This means it should ideally include a balance of the following nutrients (5): Proteins: Eggs (boiled, scrambled or fried), yoghurt, tofu or salmon.

What is the best dinner for PCOS weight loss? ›

So, what should I eat for my PCOS Diet?
Food GroupExamples
Lean Protein Eating meat low in fat will aid in weight loss and keep you feeling full longer.Fish: salmon, tuna, shrimp, cod Poultry: skinless chicken and turkey breast Plant-based proteins: beans, tofu, tempeh
3 more rows

Is coffee bad for PCOS? ›

Although coffee is often used due to its stimulant effects, for people with PCOS this can have a negative impact on some PCOS symptoms such as sleep disturbances. Sleep issues are already common in PCOS and so consuming coffee in the afternoons/evenings can worsen sleep problems for those with PCOS.

How do you get rid of PCOS belly? ›

How to Lose Weight With PCOS: 12 Helpful Tips
  1. Reduce your carb intake. ...
  2. Get plenty of fiber. ...
  3. Eat enough protein. ...
  4. Eat healthy fats. ...
  5. Eat fermented foods. ...
  6. Practice mindful eating. ...
  7. Limit processed foods and added sugars. ...
  8. Reduce inflammation.
Apr 4, 2023

Which exercise is best for PCOS? ›

Mind-body exercises: Women with PCOS have a more heightened physical response to stress and anxiety. Yoga, Pilates, and tai chi are examples of mind-body workouts that can not only burn calories but also lower stress levels, which can increase PCOS symptoms. Thus, this should be a part of your PCOS exercise plan.

How many meals a day for PCOS? ›

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.

Is peanut butter good for PCOS patients? ›

Our eating habits have a direct impact on our weight and hormonal balance. A balanced diet combined with frequent exercise might help you maintain a healthy Body fat percentage. Peanut butter is not restricted for people with PCOS, however, it should be consumed in moderation.

What foods aggravate PCOS? ›

Foods to avoid with PCOS

Try to limit foods that tend to spike blood glucose, such as packaged, processed foods like chips. If you can't read or recognize the ingredients on a food label, that food is highly processed. Other foods to avoid include: Foods with refined flour, such as white bread, pizza crust, and pasta.

Can I eat potato with PCOS? ›

Foods with a high glycemic index, like potatoes and watermelon, can lead to rapid increases in blood sugar. These spikes may worsen insulin resistance and hormone imbalances in women with PCOS. Choose low glycemic index alternatives like sweet potatoes and berries to help maintain more stable blood sugar levels.

What times should I eat with PCOS? ›

Your blood glucose will rise, but it won't get used to fuel activity. The best diet for PCOS includes small healthy meals throughout the day. Dr. Mahalingaiah recommends eating your largest meals just before your more active times of day.

Is skipping dinner good for PCOS? ›

Since PCOS can often cause weight gain, many women try to lose that weight by skipping meals — this can worsen PCOS symptoms.

What does a PCOS belly look like? ›

'A PCOS belly can result in a protruding or "apple-shaped" appearance. It often feels firm and solid to the touch due to increased visceral fat surrounding the internal organs,' explains Milanova. 'This differs from regular belly fat, which is more evenly distributed and soft.


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