PCOS Meal Plan: What to Eat to Help with Symptoms and Support Overall Health

Polycystic ovary syndrome (PCOS) affects 6% to 12% of women of reproductive age in the U.S., or as many as 5 million individuals, according to the Centers for Disease Control and Prevention.

PCOS is a lifelong health condition that affects hormone levels, contributing to insulin resistance and high androgen levels that affect ovulation, menstruation, fertility, acne and excess facial and body hair growth.

To diagnose PCOS, your health care practitioner will look for signs that you have PCOS, such as a lack of ovulation, high androgen levels and growths on the ovaries, which may point to a diagnosis, though they will want to rule out other conditions first, according to the National Institutes of Health.

Treatment targets symptoms with medications such as hormonal contraceptive pills, metformin (a blood sugar-regulating medication) and ovulation-inducing medications for fertility. The good news is that nutrition and lifestyle also play an important role in managing PCOS, according to the Academy of Nutrition and Dietetics.

PCOS Diet Guidelines

When it comes to managing PCOS symptoms, there's no one-size-fits-all diet. In fact, studies have shown that a reduction in weight of 5% to 10% can be beneficial, according to the aforementioned guidelines. However, no one type of diet has been shown to be more effective than any other, and there's no evidence that cutting out any food or food group is needed. (Whew! That's a relief.)

What is known is that 35% to 80% of people with PCOS have insulin resistance, according to a 2022 article published in the World Journal of Diabetes. Insulin resistance is a condition where the body's cells do not utilize insulin effectively to let blood sugar into the cells. Over time, this can lead to the development of diabetes.

Women with PCOS also tend to have low-grade chronic inflammation compared to healthy control groups, notes a 2021 review and meta-analysis in the International Journal of Molecular Sciences.

A good place to start when planning a PCOS-friendly diet is an eating pattern that's blood sugar balancing and anti-inflammatory. Eating three full meals and one snack—and spacing them out four to six hours apart—is a good strategy to follow for PCOS, as it allows insulin levels to come down between meals. Most people with PCOS find that snacks can help them get through the time between meals, and it also helps prevent overeating.

Guidelines for Blood Sugar Balancing

• Include 25 to 30 grams of protein per meal and 8 to 10 g per snack from animal and plant sources.
• Include sources of healthy fat in every meal, such as olive oil, nuts and seeds and fatty fish like salmon.
• Meet daily fiber recommendations (approximately 30 g per day) by eating fruits, vegetables, legumes and whole grains.
• Choose whole-grain carbohydrate sources when possible, and minimize added sugars and refined carbohydrates.
• Follow the MyPlate method for optimal serving sizes: Make half your plate non-starchy fruits and veggies, one-quarter of your plate lean protein and another one-quarter starchy carbs and grains.

Anti-Inflammatory Diet Principles

• Increase consumption of colorful fruits and vegetables for a variety of antioxidants.
• Eat fatty fish (like salmon) two times per week and emphasize healthy fats like olive oil and avocado oil.
• Include fresh herbs and spices that have anti-inflammatory properties, such as turmeric and ginger.
• Minimize inflammatory vegetable oils (like peanut, soy and cottonseed), fried foods, refined carbohydrates and added sugars.

Nutrition Tips for PCOS

Breakfast

Aim for a meal that's high in protein and contains heart-healthy fat for staying power, which will help cut down on cravings later. One example? These Spinach & Fried Egg Grain Bowls.

Lunch

Focus on protein, healthy fat and fiber. Experiment with carbs—some people feel more energy and stay full longer when including carbs (such as a half-cup of quinoa or beans); others feel better with a lower-carb lunch. These Chicken & Apple Kale Wraps make a good go-to lunch.

Snacks

A morning or afternoon snack can be an easy way to increase nutrients and prevent overeating at lunch and dinner. Include 8 to 10 g of protein and either fiber or fat to keep blood sugar steady. Dipping baby carrots and sliced cucumbers into our Easy Black Bean Dip makes for a quick snack.

Dinner

Use the MyPlate method to prepare a balanced dinner that includes veggies, protein and healthy fat and keeps carbohydrates to a reasonable portion (one-quarter of your plate).

3-Day PCOS Sample Meal Plan

Day 1

Breakfast

• 1 serving Easy Loaded Baked Omelet Muffins

A.M. Snack

• 1 large pear
• 8 walnut halves

Lunch

• 1 serving Chicken & Apple Kale Wraps

P.M. Snack

• 1 cup sliced cucumbers
• 1 serving Easy Black Bean Dip

Dinner

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Day 2

Breakfast

• 1 serving Nut & Berry Parfait

A.M. Snack

• 1 serving Coconut-Cashew Breakfast Bites

Lunch

• 1 serving Egg Salad Lettuce Wraps

P.M. Snack

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner

• 1 serving Sheet-Pan Chicken Fajita Bowls

Day 3

Breakfast

• 1 serving Make-Ahead Spinach and Black Bean Burritos

A.M. Snack

• 1 serving Hard-Boiled Egg & Almonds

Lunch

• 1 serving Shrimp Pad Thai Salad

P.M. Snack

• 1 serving Greek Yogurt with Strawberries topped with 1/2 tsp. cinnamon

Dinner

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

The Bottom Line

Following a diet that supports PCOS does not have to be difficult. Focus on balanced meals with plenty of protein, fiber and healthy fat, and use these guidelines to get started. You may find it helpful to work with a registered dietitian to create a personalized PCOS meal plan based on your needs and preferences. The goal is to eat in a sustainable way that manages your symptoms without creating extra stress.