16 Meals to Eat with PCOS

Before reading this post about Polycystic Ovary Syndrome (PCOS) and meal/snack ideas, it is highly recommended that you take a moment to read some of our other blogs “PCOS and the Hormone Cycle” and “6 Nutrition Tips for Ditching the PCOS Diet Culture”. If you are concerned that you may have PCOS be sure to check out our quiz “Do I Have PCOS” as well as contact your physician. Keep reading to learn what to eat with PCOS.

Please note that these meal and snack suggestions are just that, suggestions. They are meant to give you ideas to help manage PCOS symptoms you may be experiencing. They are not meant to force you to eat things you do not like or things that do not agree with you. Please look at these suggestions in a flexible manner. Try them out, if you hate them, don’t eat them. And if you love them, then please continue to incorporate them into your meal and snack routines.

Breakfast Meals for PCOS

1. Yogurt Bowl

• 1 cup whole milk/1 container full-fat plain Greek yogurt 
• Handful of berries (raspberries, strawberries, blueberries, and/or blackberries), 
• 2-3 scoops of granola
• 1-2 spoonfuls of honey
• 1 spoonful of chia seeds

2. Overnight Oats 

• I cup of rolled oats
• 1 cup milk of choice
• ½ container Greek yogurt
• 1 spoonful of chia seeds, 
• 1-2 spoonfuls of sweetener (maple syrup or honey)
• 1 tsp vanilla extract, 
• Handful of fruit and/or nuts
• **optional – add protein powder

Some brands for purchase are MUSH or Trader Joe’s brand.

3. Avocado Toast

• 1-2 slices of high-fiber bread
• 2-3 spoonfuls of cottage cheese
• 1 avocado
• Sprinkle of seasonings (Everything but the Bagel, Red Pepper Flakes, etc.)
• **optional – add fried eggs

4. Drive Thru 

• Starbuck’s egg bites
• cup of fruit
• 1-2 slices of high-fiber bread (Dave’s Killer Bread, Orowheat Double Fiber, etc.)

Lunch Meals for PCOS

5. Smoked Salmon Bowl

• 1 fillet of smoked salmon
• ½ avocado
• 1 sliced cucumber
• 1-2 cups of rice
• 1-2 handfuls of edamame
• several spoonfuls of sauce of choice

6. Deconstructed Tuna Salad

• 1 can of tuna fish (mix with tuna and veggies)
• 2-3 spoonfuls of mayo
• Plate of high-fiber crackers
• Choice of veggies (cucumbers, carrots, etc.)

7. Canned Chicken Chickpea Salad

• 1-2 cans of shredded chicken
• 1 cup of canned chickpeas
• ¼-½ red onion
• 1-2 stalks of celery
• 1 tsp of parsley
• 2-3 spoonfuls of Greek dressing

8. Homemade Charcuterie Board

• A plate of various meats (salami, prosciutto, etc.)
• Cup of veggies (cucumbers, carrots, etc.)
• 2-3 handfuls of high-fiber crackers
• Cup of Fruit
• 1-2 handfuls of something sweet (chocolate, candy, etc.)

Dinner Meals for PCOS

9. Pasta Night

• 1-2 cups of high-fiber pasta (red lentil, chickpea pasta, etc.)
• 1-2 handfuls of meatballs (can be homemade or storebought) 
• ½ cup of marinara sauce
• Plate of salad (with veggies of choice mixed in)

10. Taco Tuesday

• Choice of cooked meat (chicken, pork, ground beef, etc.)
• 2-4 whole grain wheat tortillas
• 2-3 spoonfuls of cheese
• 1-2 handfuls of roasted veggies (peppers, onions, corn, etc.)

11. Tofu Stir Fry

• 1 package Tofu (can cook separately for better crispiness)
• 1 cup of preferred rice
• 2-3 handfuls of stir fry veggies (can find premade at grocery store)
• ½ of avocado 
• 2-3 spoonfuls of soy sauce (or other sauce of choice)
• **optional – add fried eggs

12. Convenience Dinner

• 1 pre-packaged salad mix
• 2-3 handfuls of shredded rotisserie chicken
• 2-3 spoonfuls of hummus
• 1-2 handfuls of roasted sweet potatoes

Snacks for PCOS

13. Peanut Butter and Banana

• 1 banana
• 3-4 spoonfuls of peanut butter (or other nut butter of choice)
• 1-2 spoonfuls of dark chocolate chips
• **Can be served on whole wheat toast if preferred

14. Hummus & Dippers

• Hummus spread
• 2-3 handfuls of veggies (cucumbers, carrots, etc.)
• Plate of high-fiber crackers

15. Rice Cakes

• 2-3 rice cakes
• ½-1 avocado
• 2-3 spoonfuls of cheese
• 1 tsp of seasoning of choice

16. Grab-and-Go Jerky

• 1 package of beef jerky 
• 1 cup of fruit (can be dried)
• 2-3 handfuls of nut mix

Final Thoughts on Meals to Eat with PCOS

Thanks for reading our blog “16 Meals to Eat with PCOS”. By incorporating nutrient-dense and balanced meals into your diet, you can positively impact your health and manage symptoms effectively. Remember, small changes can make a big difference in managing PCOS. Experiment with these recipes and discover what works best for you!

Contact Us

Courage to Nourish is a group of eating disorder specialized dietitians. We have in person locations in Alexandria, Virginia, Columbia, Maryland. and College Park, Maryland. We offer virtual services across the state of Virginia, Washington DC, Pennsylvania, and Colorado. We offer individual nutrition therapy. As well as support groups. We would love to guide you in building a better relationship with food.

Contact us for more information. And to schedule a discovery call. Also, sign up for our client or clinician newsletter!

Take one of our eating disorder quizzes:

• Binge Eating Disorder Quiz
• Anorexia Quiz
• Bulimia Quiz
• ARFID Quiz
• Body Image Quiz
• Disordered Eating Quiz
• Chronic Dieting Quiz
• PCOS Quiz
• Orthorexia Quiz
• Compulsive Exercise Quiz
• RED-S Quiz