PCOS Breakfast Ideas
TastyThin's Anti-Inflammatory Blueberry Smoothie
Make this in minutes with frozen ingredients in a bullet blender for a to-go breakfast. You can add a banana or raw steel cut oats to make it more filling to carry you through until lunch time!
GnomGnom's Overnight Chia Pudding
Chia pudding is a great fiber-filled and versatile breakfast or snack idea that you can prepare the night or week before you need it. I love adding nuts, frozen berries and almond butter on top.
High-Protein Pancakes by EatTheGrains
Replace the milk with water or nut milk, and drizzle with peanut butter or almond butter and berries. You can buy whey protein here. Put these in a ziploc and eat them on the go!
Smoked Salmon Omelet - Kathy Gunst
Who doesn't love an omelet? Salmon and eggs supply essential Omega-3's. Replace the cream cheese with a nice goat or sheep feta to avoid inflammatory dairy proteins.
Here we are with downshiftology again, her recipes always win for PCOS! If you have a little time in the morning, this is a comforting egg and tomato dish is IT!
Heated up in seconds, these are the quintessential grab-and-go breakfast. You can make before the start of your work week and freeze them! Make sure you use a goat or sheep feta.
Breakfast Grain Bowl by Epicurious
This is sure to fill you up until lunchtime, and is a great meal prep option for busy mornings. Add a sweet potato hash, beans and avocado for an extra nutritious start to your day.
Breakfast Burrito by Foodie Physician
Use a low-carb tortilla and turmeric scrambled eggs for even more blood sugar-balancing goodness. Perfect for meal prep and you can even freeze these individually.
Peanut Butter Banana Crepes by THM
Replace the crepe recipe with this high protein pancake mix, thin the batter to get a crepe consistency and fill with natural peanut butter and bananas.
PCOS Lunch Ideas
Copycat Chipotle Chicken from Delish
This is a great meal-prep lunch to take to work. Replace the rice with whole grains like the ultra-fast Instant Pot quinoa recipe below for a filling grain bowl.
Mashed Chickpea Salad w/ Dill & Capers
Chickpeas are high in protein & fiber, and have many vitamins & minerals. This is a great lunch on it's own or between two slices of Ezeqiel bread. Use homemade olive oil mayo if you can!
Lentil Salad by EatingWell Test Kitchen
Lentils are amazing for PCOS due to their high protein and fiber content. If you're sensitive to the inflammatory protein in cow's milk, use goat feta.
This anti-oxidant tuna salad recipe is my own "invention" to make a normal tuna salad into something healthier and more filling. Full of seeds & nuts, this tuna salad is a hit!
Curry Quinoa by Real Food Whole Life
This food blog has some amazing recipes that are suitable for PCOS. This quinoa salad in particular has so many great vitamins and minerals, and lots of protein!
Grain Bowls 3 Ways by FeelGoodFoodie
I love grain bowls! prepare a big pot of whole grain like quinoa or bulgur in my Instant Pot at the beginning of the week, and then have other ingredients on hand to mix and match through the week!
PCOS Dinner Ideas
Simply Lebanese's Tomato Bulgur Pilaf
Fast & easy with minimal ingredients - this bulgur recipe makes the perfect side & is even better the next day.
Rainbow Plant Life's Red Lentil Curry
If you've got a little time on your hands, this is absolutely the best lentil recipe on the internet, its vegan & very PCOS friendly!
A Beautiful Plate's Easy Mushroom Farro Risotto
Farro is my absolute favorite low-glycemic grain because it's so hearty and nutty. This recipe is delicious, and if you are sensitive to dairy, you can leave out the parmesan and still enjoy this hearty meal!
Downshiftology's Marinara Sauce
Downshiftology is the quintessential source for delicious anti-inflammatory recipes and this simple marinara sauce pairs perfectly with a high protein pasta of your choice!
Chicken & Barley Soup from JoCooks
This simple, straightforward barley soup is hearty and filling on a cold night. Easy to make and low-glycemic - can't beat it! I like to use a Costco rotisserie chicken for the extra flavor.
Salmon w/ Mediterranean Couscous
This is my own recipe and absolutely delicious. If you need a nice dinner that will make everyone in the family happy - this is it! Salmon is full of Omega-3's and healthy fats for PCOS.
This delicious recipe from Siam Sizzles is full of anti-inflammatory ingredients like garlic and fresh ginger. The amount of sugar in this dish is minimal and is offset by the fiber in the veggies.
Baked Garlic Salmon with Freekeh
There are so many great things about this recipe, from supergrain freekeh to all the good anti-inflammatory spices. It might look complicated, but its actually quite fast and totally worth it!
This delicious stir fry from Little Spice Jar is a delicious and fast weeknight meal. Leave out the cornstarch and serve over a whole grain like bulgur or barley to make it PCOS friendly.
This authentic Chinese Muslim lamb recipe is one of my favorites. It is so full of flavor and good spices that benefit PCOS. Do leave out the cornstarch & use olive oil to make this dish PCOS friendly.
Butternut Fenugreek Ginger Curry
This recipe from Delicious contains so many beneficial ingredients for PCOS, like turmeric, fenugreek, cumin, garlic and ginger. This is perfect served over quinoa or bulgur.
This full and perfectly balanced meal can be made in 30 minutes. Make your Quinoa in the Instant Pot for an even easier weeknight meal with this recipe.
PCOS-Friendly Snacks & DESSERTS
Dark Chocolate TikTok Snickers
Did you know dark chocolate is good for you in moderation? These are full of protein and fiber from the peanut butter, nuts and dates - this is the perfect answer to sweet cravings!
Keto Crackers by Big Man's World
Many Keto recipes are full of cheese, fake sugars and harmful oils - but these crackers are actually healthy and delicious - and PCOS friendly!
Air Fryer Veggie Chips - Sweet & Savory
I love my Air Fryer - it makes so many recipes so fast and easy. With a mandoline, these chips take minutes to prep and are so satisfying when you're feeling snacky.
Golden Glow Turmeric Flourless Muffins
Another gem from the Real Food Whole Life blog - with turmeric, cinnamon, ginger & black pepper. Don't worry about the maple syrup, the protein & spices will counteract the small amount of sugar!
This recipe from The Natural Nurturer is an anti-inflammatory spin on the traditional recipe with the added turmeric and black pepper. Personally, I also like to add some Kalamata olive juice to the mix as well!
Sweet Potato Fries by Sweet & Savory
Sweet potatoes are actually considered a low-glycemic food. This is a delicious recipe that can also be made in an Air Fryer. Sweet potatoes still have a high carb content, so eat in moderation.
Protein Fiber Bars by Gathering Dreams
These are awesome and packed with tons of essential nutrients in addition to lots of protein and fiber to get you through your day when you're feeling snacky. Just enough chewiness and just enough crunch!
Chocolate Peanut Butter Maca Truffles
Some of the best PCOS desserts contain dates, since they are so rich and sweet. These decadent truffles are actually very healthy and the maca has hormone-balancing properties. Click here for the best Maca Root Powder.
Hormone-Balancing Chai Bliss Balls
These are full of blood-sugar balancing spices as well as lots of fiber from the dates and healthy fats from the flax, pumpkin seeds and coconut. Get unsweetened coconut flakes here.
BEST SOUPS FOR PCOS
Chicken-Ginseng Soup from MyRecipes
This amazing, warming Chinese soup is full of anti-inflammatory ingredients that will help your blood sugar levels, like garlic, ginger and ginseng root.
Anti-Inflammatory Tomato Egg Soup
Check out my spin on Chinese Tomato Egg soup - this is full of garlic and ginger with lots of protein from the tofu and eggs. It is super easy and SO good on a cold day.
With ginger, fennel, garlic and turmeric, this soup from Simply Quinoa is both warming and anti-inflammatory. Use full fat coconut milk for extra good fats for digestion and more creaminess.
Roasted Garlic Soup by Wellness Mama
This soup is so creamy and delicious and delivers all the immune-boosting and antioxidant properties of garlic. Use full fat coconut milk for extra good fats for digestion and more creaminess.
Anti-Inflammatory Turmeric Chicken
This soup is hearty and delicious. I like to replace the cauliflower rice with farro or barley for more fiber content. Use organic chicken stock to avoid the nasty chemicals in powdered stock if you can!
Instant Pot Lentil Soup by Well Plated
Can't have a PCOS soup list without a good lentil soup. These deliver TONS of fiber and protein. The Instant Pot makes this quick and easy. Find French green lentils here.
PCOS SMOOTHIE RECIPES
This amazing smoothie from Wallflower Kitchen tastes like it shouldn't be so healthy - but it's packed with protein. You can add this vanilla sugar-free protein powder for added flavor.
This delicious smoothie contains carob powder which is a sweeter alternative to cocoa powder, but only has a GI of 15. It also contains lots of fiber and retains that chocolatey taste. Get an all-in-one maca + carob powder with Reishi mushrooms here.
Pineapple Anti-Inflammatory Smoothie
Everything about this energizing smoothie from The Academy of Culinary Nutrition is well-crafted. If you are having issues with inflammation, this smoothie is a perfect choice.
Tropical Ginseng Smoothie by Solluna
Ginseng has been used in traditional medicine for centuries and is a powerful anti-inflammatory, boosts energy and reduces blood sugar levels. You can find American Ginseng Powder here.
Pineapple Mint Smoothie for Hirsutism
It is well known that drinking spearmint tea helps reduce androgen levels and hirsutism. Why not take this one step further and make delicious minty smoothie? Make sure to use spearmint leaves specifically.
Health Tonic Fenugreek Seed Smoothie
Fenugreek seeds have a long history in Ayurvedic medicine as a natural treatment for diabetes and have been clinically proven to improve menstrual and ovarian function.