When you have polycystic ovarian syndrome (PCOS), sticking to a nutritional plan is a major factor in keeping your symptoms under control. You want to avoid any foods that can cause insulin spikes, but it’s also important that you don’t starve yourself.
This is especially true if you’re managing your PCOS naturally and without hormonal medications. Sticking to a diet plan can be difficult, but these quick and easy PCOS-friendly snacks and meals will keep you sated!
In this post, I include meal ideas, little snacks you can keep on hand, and satisfying snacks and treats you can make by yourself.
Putting Together PCOS Meals
When putting together full meals, balance should be your main goal. Here are the key factors to keep in mind when deciding on what to eat:
- Fits your personal dietary restrictions
- Rich in proteins and complex carbohydrates to keep you feeling full
- Loaded with vegetables rich in vitamins and other beneficial micronutrients
- Contains some heart-healthy unsaturated fats
- Low on sugars, ultra-processed foods, red meats, and saturated or trans fats that can negatively impact insulin resistance
- Fit easily into your lifestyle, whether that means that they can be made in advance, only require one pan, or are enjoyable to cook
Some people with PCOS choose specific diets that have shown some promise in treating the condition, like the Mediterranean diet, a low-glycemic index diet, ketogenic diet, and more.
PCOS Meal Ideas
Sometimes, deciding what to make for dinner can seem like an impossible task. Having PCOS doesn’t make it easier. To get you inspired, here are some easy-to-customize meal options that will give your body what it needs.
Feel free to adapt these suggestions to fit your particular dietary needs, including allergies, religious restrictions, or ethical considerations.
- Curry and brown rice: Curries with a mix of veggies and lean protein sources pack a punch of flavor and nutrition. You can make Indian-style curries with legumes, veggies, and loads of spices, or try Thai-style curries with coconut milk, tofu or chicken, and a flavorsome curry paste. Brown rice is the perfect accompaniment of complex, healthy carbs.
- Quinoa poke bowls with fish: Poke bowls are simple, delicious, and very easy to adapt based on what you have on hand. Making them with quinoa amps up the protein and fiber levels, while avocado is a great source of healthy fat. Baked, marinated tofu or steamed edamame make a good vegan alternative to fish.
- High-protein pasta: Using high-protein or chickpea pasta helps you transform a carby comfort food into a PCOS-friendly meal, and opens you up to a whole world of delicious pasta sauces.
- Chili: Keep it vegetarian with beans and sweet potato or use turkey meat instead of beef to avoid unhealthy fats that can worsen your symptoms.
- Chickpea salad: The perfect quick lunch! Chickpeas offer a good blend of protein, carbs, and fiber to fill you up, while tasty veggies like tomatoes, cucumbers, and red onion provide an antioxidant punch. Make sure to dress it with your own olive oil and lemon juice vinaigrette.
- Roast chicken and vegetables: What’s better than a one-pan meal? Coat your chicken and veggies in whatever spice blend you’re in the mood for, and you’ll have a tasty meal with minimal effort. Opt for veggies like red pepper, sweet potatoes, carrots, broccoli, and Brussels sprouts, but avoid plain potatoes.
- Burritos: Make them with high protein or whole wheat tortillas, and use beans or chicken for the filling.
- Frittata: Sautee whatever veggies you have on hand, and mix them with egg for a healthy “fridge clean out” meal.
- Mediterranean hummus and falafel plate with whole wheat pita.
- Stir fry with shirataki noodles: This is another great way to use whatever veggies you have on hand, and shirataki noodles offer a low-carb alternative to regular egg or rice noodles. Avoid store-bought sauces, and make your own version with garlic, ginger, soy sauce, sesame oil, and maple syrup instead.
Quick and Easy PCOS Snacks
Having PCOS-friendly snacks on hand will prevent you from indulging in processed foods that’ll exacerbate your symptoms. These quick and easy snack options require minimal-to-no prep.
- Pre-cut veggies, like carrots, red pepper, broccoli, and cauliflower
- Hummus
- High-Protein Bread
- Natural peanut butter
- Pickles
- PCOS-Friendly Trail Mix
- Fruits
- Nuts and seeds
- Probiotic yogurt
- Keto or protein bars
Make Ahead PCOS-Friendly Snacks
If you have more time, make these healthy snacks for PCOS in advance. They’re a little more hearty and satisfying.
- Egg bites: These are like mini-frittatas that you bake in a muffin tin! They’re very easy to make in bulk.
- Dip: Avoid store-bought dips. It’s healthier and more delicious to make your own dips like tzatziki, guacamole, or salsa.
- Baked or toasted sweet potato: If you’re sticking to a low-glycemic index diet, sweet potato is an extremely satisfying treat. Slice it, bake it, and use it in place of bread!
- Smoothies: Mix both fruits and veggies into your smoothies for an easy kick of vitamins.
- DIY protein or energy bars: These are surprisingly customizable, affordable, and excellent for satisfying a sweet craving.
- Overnight oats
- Chia seed pudding
- Chickpea chocolate chip cookies
- Bean brownies
- Crispy roasted chickpeas covered in whatever spices you’re in the mood for!
Get Help Building Your PCOS Meal Plan
“Let food be thy medicine” is one of the guiding principles behind naturopathic medicine. It’s especially true for PCOS warriors. The right diet can be enough to keep your PCOS under control all on its own.
After reading this post, I hope you feel inspired to get in the kitchen and whip up something amazing! As you can see, PCOS meals don’t need to be bland or restrictive.
Developing a full PCOS meal plan can be a tougher challenge, though. Figuring out where to start and ensuring you get the right balance of macronutrients takes time, knowledge, and research. Make the process easier by working with a naturopath!
Through testing, we can identify your body’s unique needs and understand exactly which nutrients you require. Then, I can work with you to come up with a full meal plan that’ll fit seamlessly with your lifestyle and that will provide you with the correct balance of protein, carbs, healthy fats, and micronutrients.