50 PCOS Recipes: Healthy Dinners You'll Love! (2024)

FAQs

What is the best dinner for PCOS? ›

You can have a mix of proteins on a PCOS diet, but many people choose to focus on plant-based sources such as nuts, nut butter, and vegetarian patties. Avoid red meat or any meat or fish that's fried or prepared with a lot of salt, butter, and/or oil. Lean cuts of poultry cooked without the skin are good picks.

Beans and other protein-rich legumes instead of meat. Non-starchy vegetables such as leafy greens (spinach, kale, escarole, endive, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel. Whole grains, such as brown rice, barley, sorghum and others.

Eggs are SO good for managing PCOS symptoms. They are a great source of protein, good cholesterol, and healthy antioxidants. Additionally, the egg yolk and albumen contain selenium, phosphorus, thiamin, choline, iron, folate, and omega-3 fatty acids. Plus, vitamins B12, A, D, and E are in there too.

A PCOS Diet emphasizes eating whole, unprocessed healthy food to enable vitamin absorption, nutrient intake, and weight loss. It is important to stay away from refined sugars, white flour, and excessive sugary beverages. These products increase blood insulin, which results in greater androgen production...

Lean protein sources like tofu, chicken, and fish don't provide fiber but are a very filling and nutritious dietary option for people with PCOS. Foods that help reduce inflammation may also be beneficial.

Mind-body exercises: Women with PCOS have a more heightened physical response to stress and anxiety. Yoga, Pilates, and tai chi are examples of mind-body workouts that can not only burn calories but also lower stress levels, which can increase PCOS symptoms. Thus, this should be a part of your PCOS exercise plan.

Best foods for PCOS

Lean protein e.g. fish, chicken, tofu, soybeans, lentils – protein is essential for hormone production and helps with blood sugar regulation. Good quality fats e.g. nuts, avocado, salmon – fat is another essential building block for hormone production.

High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).

What does a PCOS belly look like? ›

'A PCOS belly can result in a protruding or "apple-shaped" appearance. It often feels firm and solid to the touch due to increased visceral fat surrounding the internal organs,' explains Milanova. 'This differs from regular belly fat, which is more evenly distributed and soft.

It involves visceral fat accumulation in the lower abdomen and typically feels hard to touch. A PCOS belly is also characterized by a high waist-to-hip ratio of >0.87 (apple body shape). Still, some people may not have any noticeable stomach changes. In that case, watch out for other symptoms of PCOS.

As both a treatment for type 2 diabetes and weight loss, Metformin addresses both symptoms of PCOS and the common comorbidity of obesity. And it is relatively affordable: even without insurance, many pharmacies offer Metformin for under $10 for a one-month supply.

Just like every meal, it's important that your breakfast is nutritionally balanced in order to feel the greatest benefits to improving your PCOS symptoms. This means it should ideally include a balance of the following nutrients (5): Proteins: Eggs (boiled, scrambled or fried), yoghurt, tofu or salmon.

The PCOS Diet is based around three good meals and one snack a day. You should try to evenly space these meals. Why? Grazing on food does not allow the two blood sugar balance hormones – insulin and glucagon – a chance to work effectively.

This means eating when you're having the most activity, because that's when your body needs the energy and can burn off excess blood sugar.” This approach will help you control your blood glucose, which affects insulin and androgen levels. Ultimately, that can mean fewer PCOS symptoms and long-term health risks.