PCOS is a pretty common hormonal condition that affects about 1 in 10 women worldwide.
One of the best ways to manage symptoms is by eating a healthy and balanced diet.
By choosing the right foods and avoiding the ones that might make things worse, you can improve insulin sensitivity, balance your hormones, and feel better.
In this article, we’ll share a meal plan customized for women with PCOS, including foods to enjoy and foods to avoid.
Benefits of Diet for People with PCOS
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women around the world.
The condition is often associated with insulin resistance, weight gain, and menstrual and ovulation disorders.
In tackling PCOS, a low-carb diet with the consumption of healthy fats is highly recommended as it improves insulin sensitivity and reduces visceral fat accumulation, which is a key problem for people with PCOS.
A fiber-rich diet with quality protein and healthy fats also helps stabilize blood sugar levels and reduce excessive androgen levels.
However, you should still consult with your doctor or dietitian for any crucial health-related decisions.
Health Effects of PCOS
PCOS not only affects fertility but is also closely associated with various long-term health problems.
Women with PCOS are more prone to insulin resistance, obesity, and chronic inflammation, which can increase the risk of heart disease and type 2 diabetes.
In addition, PCOS can also cause emotional disorders such as anxiety and depression due to hormonal imbalances.
That’s why managing PCOS, especially with the right diet, is important to help reduce these negative effects.
Also read: 7-Day Diet Meal Plan for Diabetic Patients
Recommended Foods for People with PCOS
If you have PCOS, it's a good idea to focus on foods that are low on the glycemic index, full of fiber, and packed with protein.
Some of the recommended foods include:
- Green vegetables: Vegetables like spinach, kale, and broccoli are rich in vitamins, minerals, and antioxidants that can help reduce inflammation.
- Plant-based proteins: Plant-based proteins like beans and lentils have a low glycemic index and are rich in fiber, which helps stabilize blood sugar levels, reduce insulin spikes, and support gut health.
- Healthy fats: Play an important role in reducing inflammation, supporting balanced hormone production, and improving heart health. You can get healthy fats from avocados, almonds, and olive oil.
- Complex carbohydrates: Complex carbohydrates like quinoa and oats help delay the absorption of sugar in the blood, which can help keep insulin levels stable.
- Fatty fish rich in omega-3s: Fish such as salmon and sardines benefit female fertility, have anti-inflammatory benefits, and can help reduce PCOS symptoms such as insulin resistance and ovulation disorders.
Foods to Avoid for People with PCOS
Aside from choosing the right foods, it’s important for those with PCOS to avoid foods that can make things worse, such as:
- Processed and fast foods: These foods often contain trans fats which can increase inflammation and worsen insulin resistance.
- Sugary drinks: Drinks with high sugar such as sodas and juices with added sugar can cause a rapid spike in blood sugar levels, and contribute to insulin resistance.
- Refined carbohydrates: Foods such as white bread and pasta do not contain enough fiber and have a high glycemic index, so they do not provide a long satiety effect and can trigger cravings.
- Dairy products with added hormones: PCOS is associated with elevated levels of androgens, and consumption of dairy with added hormones can exacerbate this imbalance.
- Excessive alcohol and caffeine: If drunk in excess, they can increase cortisol levels in the body and disrupt liver function, which plays a role in hormone metabolism.
3-Day Diet Meal Plan for People with PCOS
Now that you know how important a balanced diet is, here’s a three-day meal plan designed just for people with PCOS!
This plan includes a mix of high-quality protein, healthy fats, and fiber-packed carbs to help keep your blood sugar in check and improve insulin sensitivity.
Day 1
Breakfast: 2 scrambled eggs, 1/2 sliced avocado, 1 cup spinach, 1 tbsp olive oil, salt and pepper to taste
Macros: 350 kcal, 18g protein, 28g fats, 6g carbs
Snack 1: Chia Pudding (2 tbsp chia seeds, 1/2 cup unsweetened almond milk, 1 tsp cinnamon, 1/2 tsp vanilla extract)
Macros: 200 kcal, 5g protein, 12g fats, 18g carbs
Lunch: 4 oz grilled chicken breast, 1/2 cup cooked quinoa, 1 cup roasted vegetables (zucchini, bell pepper, carrots), 1 tbsp olive oil
Macros: 450 kcal, 40g protein, 15g fats, 38g carbs
Snack 2: 1 tbsp almond butter, 3 celery sticks
Macros: 180 kcal, 6g, protein, 14g fats, 8g carbs
Dinner: 4 oz grilled salmon, 1 cup Brussels sprouts, 1 tbsp olive oil
Macros: 420 kcal, 38g protein, 25g fats, 10g carbs
Day 2
Breakfast: 1 cup Greek yogurt (unsweetened), 1/2 cup mixed berries (blueberries, raspberries, strawberries), 1 tbsp chopped walnuts
Macros: 300 kcal, 20g protein, 12g fats, 28g carbs
Snack 1: 2 hard-boiled eggs, 1/2 sliced cucumber
Macros: 200 kcal, 18g protein, 12g fats, 5g carbs
Lunch: 4 oz grilled tofu, 2 cups mixed greens (spinach, kale, arugula), 1/2 avocado (sliced), 1 tbsp olive oil & lemon juice
Macros: 380 kcal, 30g protein, 25g fats, 15g carbs
Snack 2: 2 tbsp pumpkin seeds, 1 small piece dark chocolate (80% cocoa)
Macros: 220 kcal, 7g protein, 15g fats, 12g carbs
Dinner: 4 oz baked cod, 1 cup steamed asparagus, 1 tbsp garlic butter
Macros: 410 kcal, 40g protein, 22g fats, 10g carbs
Day 3
Breakfast: Smoothie (1 cup unsweetened coconut milk, 1 cup spinach, 1 tbsp chia seeds, 1/2 banana)
Macros: 320 kcal, 12g protein, 20g fats, 25g carbs
Snack 1: 1/2 cup cottage cheese, 1 tbsp flax seeds
Macros: 180 kcal, 15g protein, 8g fats, 6g carbs
Lunch: Lentil Soup (1/2 cup cooked lentils, 4 oz grilled chicken breast, 1 cup vegetable broth)
Macros: 400 kcal, 38g protein, 10g fats, 35g carbs
Snack 2: 1/2 cup cooked edamame, 1 tsp olive oil, a pinch of sea salt
Macros: 180 kcal, 14g protein, 8g fats, 14g carbs
Dinner: 1 cup cauliflower rice, 4 oz shrimp stir-fried with 1 tbsp coconut oil
Macros: 420 kcal, 42g protein, 22g fats, 12g carbs
Conclusion
That’s your go-to meal plan for PCOS! Just remember to always check in with your doctor or nutritionist before making any major health changes.
Stick to this plan, stay consistent, and you'll start noticing the benefits!
Are you interested in learning more about diet and fitness? Check out our articles on LUM’s blog!