Piecing Together Meals With PCOS

Polycystic Ovary Syndrome comes with a myriad of symptoms and lifestyle adjustments. If you’ve never had anyone explain this elusive and challenging medical diagnosis, let us start the conversation with you.

It isn’t a secret that women with PCOS have different nutritional needs and can feel overwhelmed with where to start. As dietitians who specialize in PCOS and women’s health, we can help you find the best way to nourish your body. A quick place to start is by aiming to make non-starchy vegetables half of your plate then shooting for around 20-30 g of protein per meal. Grains, beans, oats, etc. should make up at least 1/4 of your plate (these are your energy foods) with 1-2 tbsp of fat. Check out the examples below to get your creative juices flowing.

Balancing macronutrients at meals and snacks can take time and practice so give yourself some space to learn as you go. Just aiming to get a variety of different food groups on your plate can be a great place to begin. Additionally, your relationship with food is just as important as the food you’re choosing to eat so remember to incorporate foods that your enjoy and look forward to.

Here some balanced meal ideas to get you started:

  1. Caesar salad with grilled chicken + baguette + fresh fruit

  2. Grilled cheese + tomato soup + grilled chicken + fresh fruit

  3. Scrambled eggs + whole grain avocado toast + orange juice

  4. Greek yogurt + granola + fresh fruit + nut butter

  5. Roasted sweet potato + grilled salmon + hummus + veggies

  6. Chicken wrap with dressing + fruit smoothie

As dietitians who specialize in PCOS and women’s health, we can help you find the best way to nourish your body. If you are look for more personalized help, reach out to us! We are here to help you and can give you a plan more specific to your individual needs.

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C

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