Do you ever get frustrated trying to decide on meals for the week? You have to consider the cost of ingredients, the time it takes to prepare, the taste of the food, and the effect it has on your health! It can be overwhelming just thinking about all the factors that go into making this decision. Today, we’re going to break down some of those factors and help you build meals that are simple, satisfying, and contain sources of important nutrients needed to manage your PCOS. Plus, these nutrients will also be beneficial to those you share these meals with!
What is PCOS?
Before we get started, let’s talk a little bit about what PCOS is. PCOS is short for Polycystic Ovary Syndrome. It alters hormone production in those affected, leading to symptoms such as weight gain, irregular periods, infertility, hair loss, and more. PCOS affects around five million women in the United States. So if you are struggling to manage your PCOS, know that you are not alone and there are resources available for you!
How does our nutrition affect PCOS?
You may be wondering how changing your eating habits can help with altered hormone production. Well, one of the hormones affected by PCOS is insulin. Our blood sugar levels change throughout the day based on the foods we eat. Insulin is released in response to these foods and helps keep blood sugar in the right ranges. If you’re insulin resistant, it means your body is less efficient at using insulin and has to produce more than normal to keep things regulated. Your body is working harder to keep you feeling your best! With the proper nutrition, you can actually make this easier on your body.
For a deep dive into nutrition principles for individuals with PCOS, check out our article on the best nutrition for PCOS patients wanting to lose weight.
So, what should I eat?
When it comes to eating to manage PCOS, there are a few key tenants of nutrition to focus on:
Keep blood sugar steady
- Fill up on fiber from fruits, vegetables, and complex carbohydrates
- Eat protein with every meal and snack
- Limit added sugar and processed carbohydrates
- Keep your carbohydrate intake consistent rather than eliminating carbohydrates
- Focus on heart-healthy fats
- Be mindful of alcohol
Create a natural calorie deficit
- Reduce your intake of high-fat foods and high-fat cooking methods like creamy soups and sauces or fried foods
- Build a balanced plate with 25% protein, 25% complex carbohydrates and 50% non-starchy vegetables
- Practice mindful snacking
Wondering how to put all of this into practice? Here’s a list of recipes to get you started!
Breakfast
Greek yogurt bowl
- 1 cup of plain Greek yogurt to a bowl.
- Top with fruit of choice. Sprinkle some nuts, chia seeds, and flax seeds on top to add extra fiber and protein!
Egg bites
- Whisk 2 eggs, ¼ cup egg whites, and a handful of spinach in a bowl. Add salt and pepper to taste.
- Add mixture to a greased muffin tin and bake at 375 degrees fahrenheit for 10-15 minutes or until cooked through.
*This is a flexible recipe. Put your own spin on it by adding different vegetables or spices to yours!
Veggie scramble with sweet potato hash
For the veggie scramble:
- Heat 1 tbsp of olive oil in a pan. Add chopped bell pepper, onion, and a handful of spinach. Saute for 3-5 minutes until tender.
- Whisk 2 eggs and season with salt and pepper to taste. Add to the pan with the veggie mixture and fold until eggs are set.
For the sweet potato hash:
- Shred 1 small sweet potato using a box shredder or food processor.
- Heat 1 tbsp of olive oil in a pan. Add the sweet potato and cook for 5-10 minutes or until the potato is soft.
Overnight oats
- Add ½ cup rolled oats, ½ cup water, and ⅓ cup plain Greek yogurt to a bowl.
- Mix in 1 tsp vanilla extract, 1 tbsp honey or maple syrup, and a sprinkle of salt to add some flavor.
- Top with fruit of choice. Sprinkle some nuts, chia seeds, and flax seeds on top to add extra fiber and protein!
*To make a vegan version of this recipe, use 1 scoop of a plant based protein powder in place of the Greek yogurt.
Fruit Smoothie
- Add 1 cup of frozen fruit, 1 scoop protein powder, 1 cup unsweetened almond milk, and a handful of spinach to a blender.
- Blend until smooth.
Lunch
Avocado chicken salad
- Add 1 cup shredded chicken, ½ of a mashed avocado, ½ cup Greek yogurt, and ¼ cup diced red onion to a bowl
- Add 2 tsp lemon juice and ½ tsp salt. Mix until well combined.
- Serve on a bed of lettuce.
*To make a vegan version of this recipe, substitute a can of drained chickpeas for the chicken and omit the Greek yogurt. Add the other half of the avocado or use ¼ cup vegan mayo in place of Greek yogurt if needed for a creamier texture.
One pot taco bowl
- Season 1 lb ground turkey or chicken with taco seasoning and brown in a pot over medium heat.
- Add 1 can black beans, 1 can corn, and 1 cup salsa to the pot and mix. Cook until heated through.
- Serve over salad greens, brown rice, or quinoa.
Mediterranean salad
- Add lettuce, cucumbers, bell peppers, and tomatoes to a salad bowl.
- Top with 3-4 oz grilled chicken, 1 tbsp feta, ¼ cup chickpeas
For the dressing:
- 1 tbsp olive oil, 1 tbsp balsamic vinegar, and a sprinkle of salt and pepper.
*Omit the grilled chicken and feta cheese to make a vegan version of this recipe. Add extra chickpeas for more protein.
“Bento box”
- 1-2 hard boiled eggs, 4-6 slices turkey breast, ½ cup berries, and 8-10 baby carrots.
Turkey Avocado Wrap
- Spread 2 tbsp hummus onto a whole grain tortilla.
- Add lettuce, tomato, onion, and sliced avocado.
- Add 4-6 slices of deli turkey and roll up.
Dinner
Roasted salmon and vegetables
- Preheat oven to 400℉.
- For the salmon: drizzle with olive oil and season with salt, pepper, garlic, and onion powder.
- Bake for 15-22 minutes or until salmon reaches an internal temperature of 145℉.
For the roasted vegetables:
- Add broccoli, carrots, and sliced baby red potatoes to a pan. Drizzle with olive oil and sprinkle with salt and pepper.
- Bake for 30-40 minutes or until vegetables are tender.
Shrimp and vegetable stir fry with brown rice
- Add chopped broccoli, red bell pepper, green onion, and snow peas to the skillet that has been drizzled with olive oil.
- Saute vegetables over medium heat until almost tender. Add shrimp and cook until pink, about 2-4 minutes per side.
- Mix ¼ cup soy sauce, 1 tbsp rice vinegar, ½ tbsp garlic powder, and 1 tbsp cornstarch. Add to skillet and cook until thickened.
- Serve on its own or with brown rice.
Hamburger Salad
- Add lettuce, tomato, red onion, and pickles to a salad bowl.
- Brown ground beef or turkey and add to the salad.
- Add dressing and toss to coat.
For the dressing:
- Mix ¼ cup ketchup, 2 tbsp water, 1 tbsp mayo, 1 tsp white vinegar, and a drizzle of olive oil. Add salt and pepper to taste. Makes enough dressing for 2-3 servings.
Taco stuffed sweet potatoes
- Bake 1 small sweet potato until tender.
- Cook ground turkey and season with taco seasoning.
- Fill potato with ground turkey. Top with diced tomato, sliced avocado, and salsa.
- Add a side salad or steamed veggies to complete the meal.
Crock pot balsamic chicken and vegetables
- Add 2-3 chicken breasts to a crock pot, season with salt and pepper.
- Mix ½ cup balsamic vinegar and 2 tablespoons honey. Pour over the chicken.
- Thinly slice an onion, red bell pepper, and green bell pepper. Add these plus 1 cup of baby carrots to the crockpot. Season with Italian seasoning, salt and pepper.
- Cover and cook on high for 3-4 hours.
Snacks
Hummus with veggies
Greek yogurt or cottage cheese with fruit
Almond or peanut butter with fruit
Edamame
Turkey roll ups with fruit or veggies
- Divide a string cheese or slice of cheese into 3-4 strips. Wrap with sliced turkey and roll.
Homemade trail mix
- Add 1 cup air popped popcorn, ¼ cup whole grain cereal, ¼ cup nuts, and a couple of tablespoons of sunflower or pumpkin seeds to a bowl. Mix and enjoy!
Roasted chickpeas
- Preheat the oven to 400℉.
- Rinse a can of chickpeas and spread evenly on a sheet pan.
- Cooke for 20-30 minutes. Stir about halfway through.
- Remove from the oven and coat with ½ tbsp olive oil. Add ranch or taco seasoning and toss to coat.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.