PCOS Friendly Recipes

Written By Anna Sprague

PCOS-Friendly Recipes & Weekly Meal Plan

Nutritional Goals for PCOS:

  • Balance blood sugar

  • Reduce inflammation

  • Support hormone health

  • Minimize refined carbs and added sugars

  • Focus on whole foods, fiber, protein, and healthy fats

Breakfast Options

1. Blood Sugar–Balancing Chia Pudding

  • Ingredients: 3 tbsp chia seeds, 1 cup unsweetened almond milk, 1/2 tsp cinnamon, 1/2 tsp vanilla extract, a small handful of berries

  • Instructions: Mix all ingredients in a jar. Let sit overnight in fridge. Stir before serving.

2. Veggie Omelet with Avocado

  • Ingredients: 2 eggs, spinach, onions, tomatoes, 1/2 avocado, olive oil

  • Instructions: Sauté veggies in olive oil, add whisked eggs, cook into omelet. Serve with sliced avocado.

Lunch Ideas

1. Salmon Bowl

  • Ingredients: 1 salmon fillet, 1/2 cup cooked quinoa or cauliflower rice, sautéed kale, 1/2 avocado, tahini-lemon dressing

  • Instructions: Grill salmon, arrange in bowl with other ingredients. Drizzle with dressing.

2. Grilled Chicken & Zucchini Noodles

  • Ingredients: Grilled chicken breast, spiralized zucchini, olive oil, garlic, herbs

  • Instructions: Sauté zucchini noodles lightly with garlic and olive oil. Top with sliced chicken.

Dinner Dishes

1. Crockpot Chicken with Cauliflower Mash

  • Ingredients: Whole organic chicken, herbs, garlic, 1 head cauliflower, butter or ghee, sautéed greens

  • Instructions: Cook chicken in crockpot with herbs. Steam cauliflower and mash with butter. Serve with greens.

2. Turkey & Veggie Stir Fry with Konjac Noodles

  • Ingredients: 1 lb ground turkey, broccoli, bell peppers, coconut aminos, garlic, ginger, Konjac noodles

  • Instructions: Sauté turkey and veggies, add garlic, ginger, coconut aminos. Toss with Konjac noodles.

Snacks & Treats

1. Almond Butter Fat Bombs

  • Ingredients: 1/2 cup almond butter, 1/4 cup coconut oil, 2 tbsp cacao powder, pinch of sea salt

  • Instructions: Mix and freeze in silicone molds. Store in freezer.

2. Hard-Boiled Eggs + Cucumber with Hummus

  • Simple & satisfying

Weekly PCOS-Friendly Meal Plan (Sample)

Monday

  • B: Chia pudding

  • L: Salmon bowl

  • D: Crockpot chicken with cauliflower mash

Tuesday

  • B: Veggie omelet with avocado

  • L: Chicken & zucchini noodles

  • D: Turkey stir fry with Konjac noodles

Wednesday

  • B: Chia pudding

  • L: Leftover crockpot chicken salad

  • D: Grilled salmon with roasted veggies

Thursday

  • B: Omelet

  • L: Turkey lettuce wraps with hummus

  • D: Shrimp stir fry with cauliflower rice

Friday

  • B: Chia pudding

  • L: Chicken salad

  • D: Turkey stir fry or leftovers

Snacks for the Week: Fat bombs, boiled eggs, cucumber & hummus, nuts, smoothies with collagen protein

Vegetarian Options

Breakfast Options

1. Blood Sugar–Balancing Chia Pudding (Vegan)

  • Ingredients: 3 tbsp chia seeds, 1 cup unsweetened almond milk, 1/2 tsp cinnamon, 1/2 tsp vanilla extract, a small handful of berries

  • Instructions: Mix all ingredients in a jar. Let sit overnight in fridge. Stir before serving.

2. Veggie Omelet with Avocado (Vegetarian)

  • Ingredients: 2 eggs, spinach, onions, tomatoes, 1/2 avocado, olive oil

  • Instructions: Sauté veggies in olive oil, add whisked eggs, cook into omelet. Serve with sliced avocado.

Lunch Ideas

1. Mediterranean Chickpea Bowl (Vegetarian)

  • Ingredients: 1/2 cup cooked chickpeas, mixed greens, cherry tomatoes, cucumber, olives, tahini dressing

  • Instructions: Combine ingredients in a bowl and drizzle with tahini dressing.

2. Grilled Halloumi & Zucchini Noodles (Vegetarian)

  • Ingredients: Grilled halloumi cheese, spiralized zucchini, olive oil, garlic, herbs

  • Instructions: Sauté zucchini noodles lightly with garlic and olive oil. Top with grilled halloumi.

Dinner Dishes

1. Cauliflower Curry with Brown Rice (Vegan)

  • Ingredients: Cauliflower, chickpeas, coconut milk, curry spices, spinach, brown rice

  • Instructions: Sauté cauliflower and spices, add chickpeas and coconut milk. Simmer and serve with rice.

2. Tofu & Veggie Stir Fry with Konjac Noodles (Vegan)

  • Ingredients: Firm tofu, broccoli, bell peppers, coconut aminos, garlic, ginger, Konjac noodles

  • Instructions: Sauté tofu and veggies, add garlic, ginger, coconut aminos. Toss with Konjac noodles.

Snacks & Treats

1. Almond Butter Fat Bombs (Vegan)

  • Ingredients: 1/2 cup almond butter, 1/4 cup coconut oil, 2 tbsp cacao powder, pinch of sea salt

  • Instructions: Mix and freeze in silicone molds. Store in freezer.

2. Hummus with Veggies or Seed Crackers (Vegan)

  • Simple & satisfying

Weekly PCOS-Friendly Meal Plan (Sample)

Monday

  • B: Chia pudding

  • L: Mediterranean chickpea bowl

  • D: Cauliflower curry with brown rice

Tuesday

  • B: Veggie omelet with avocado

  • L: Grilled halloumi & zucchini noodles

  • D: Tofu & veggie stir fry with Konjac noodles

Wednesday

  • B: Chia pudding

  • L: Leftover cauliflower curry

  • D: Veggie-stuffed bell peppers with lentils and quinoa

Thursday

  • B: Omelet

  • L: Chickpea salad with avocado dressing

  • D: Eggplant and mushroom stir fry with rice

Friday

  • B: Chia pudding

  • L: Greek-style lentil salad

  • D: Tofu stir fry or leftovers

Snacks for the Week: Fat bombs, hummus & veggies, roasted chickpeas, almond butter with apple slices, smoothies with plant-based protein

Anna Sprague
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