Balancing Macronutrients for Optimal PCOS Management

Balancing macronutrients effectively can make a substantial difference in managing PCOS symptoms. This means ensuring your meals have the right amounts of proteins, fats, and carbohydrates. It’s not just about meeting your daily caloric needs; it’s about how those calories are distributed among the macronutrients. 

Proteins play a vital role not only in muscle repair but also in stabilizing your blood sugar levels. This can help reduce insulin spikes, which is particularly important for those with PCOS. Aim for 20+ grams of protein per meal to keep you feeling full and satisfied. 

Fat is another essential part of your diet. It’s crucial to opt for healthy fats, such as those found in avocados, nuts, seeds, and olive oil. These not only help manage inflammation but also support hormone production, which can be particularly beneficial for PCOS management. 

Carbohydrates should not be neglected, but choosing the right kind is key. Focus on non-starchy vegetables, whole grains, and legumes that provide fiber and a slow release of energy. This can help in maintaining steady blood sugar levels. Women with PCOS tend to process and break down carbohydrates more slowly than women without PCOS. This doesn’t mean you can’t eat carbs! Rather, if you have PCOS you need to be a bit more judicious with your carb intake. 

The Bottom Line: Including a good mix of these macronutrients in every meal can be a game-changer in managing PCOS. Strive for balance and variety, and consider consulting with a registered dietitian to tailor your diet to your specific needs.

Understanding the Importance of Protein for PCOS

Polycystic Ovary Syndrome (PCOS) is a condition that affects hormone levels in women, leading to a variety of symptoms such as irregular menstrual cycles, weight gain, and even infertility. Since managing PCOS often includes addressing insulin resistance and weight management, incorporating adequate protein in your diet is essential. 

Why Protein Matters: Protein is a macronutrient that plays a crucial role in various bodily functions, including muscle repair, enzyme activity, and immune function. More importantly for those with PCOS, protein helps in stabilizing blood sugar levels. Stable blood sugar means less insulin is required, which can be beneficial for insulin sensitivity—a common concern for those dealing with PCOS. 

When you consume a high-protein meal, it can promote feelings of fullness and reduce appetite. This can be particularly helpful for weight management, an aspect that hugely impacts PCOS symptoms. Studies have shown that diets rich in protein can help reduce cravings and overall caloric intake, leading to weight loss and improved insulin sensitivity. 

Moreover, lean protein sources like chicken breast, fish, tofu, and legumes can be incorporated into your meals without causing drastic spikes in blood sugar levels. This makes protein not only a vital nutrient for muscle and tissue repair but also a valuable ally in managing PCOS symptoms effectively. 

Combining protein with other macronutrients such as healthy fats and complex carbohydrates can create balanced meals that support hormonal health. For instance, pairing lean protein with fiber-rich vegetables can further stabilize blood sugar levels, enhancing the benefits of a high-protein diet. 

By focusing on including more high-protein foods into your meals, you’re not just adhering to a dietary recommendation—you’re taking an active role in managing PCOS symptoms and promoting better overall health.

Tips for Incorporating More Protein into Your Diet

• Start your day with a protein-rich breakfast like Greek yogurt topped with nuts and seeds.
• Incorporate a variety of protein sources, including plant-based options like lentils and chickpeas.
• Prep protein-packed snacks ahead of time, like boiled eggs or hummus with veggie sticks.
• Include protein in every meal by adding ingredients like tofu, chicken, or fish to salads and stir-fries.
• Blend protein powder into your smoothies for an extra boost in the mornings or post-workout.

Power-Packed Breakfast: Quinoa and Egg Scramble

Kickstart your day with this nutrient-dense breakfast that’s brimming with protein. Quinoa, often hailed as a supergrain, is not only rich in protein but also provides a solid dose of fiber. Paired with protein-packed eggs, this dish is a fantastic way to fuel your morning.

Ingredients: 

• 1 cup cooked quinoa
• 2 large eggs
• 1/2 cup baby spinach
• 1/4 cup diced tomatoes
• 1/4 cup chopped bell peppers
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions: 

1. Heat the olive oil in a skillet over medium heat.
2. Add the diced tomatoes and bell peppers, and sauté for 3-4 minutes until they soften.
3. In a bowl, whisk the eggs with a pinch of salt and pepper.
4. Add the spinach to the skillet and cook until wilted.
5. Pour in the whisked eggs and scramble everything together until the eggs are fully cooked.
6. Stir in the cooked quinoa and cook for another 2-3 minutes until everything is well mixed.
7. If using, sprinkle shredded cheese on top and let it melt.

This quinoa and egg scramble isn’t just filling; it’s also versatile. Feel free to add your favorite veggies or swap the cheese for a dairy-free alternative if you’re lactose intolerant. Enjoy this dish for a hearty breakfast that keeps you energized and supports your PCOS health.

Lunchtime Delight: Grilled Chicken and Lentil Salad

Combining lean protein with fiber-rich lentils and a medley of fresh vegetables, this salad is not only delicious but also incredibly nutritious. Plus, it’s super easy to prepare, making it a perfect option for busy weekdays.

Ingredients: 

• 2 grilled chicken breasts, sliced
• 1 cup cooked lentils
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Optional: Feta cheese crumbles and fresh herbs

Instructions: 

1. Start by grilling the chicken breasts until they are thoroughly cooked. Slice them into thin strips once they have cooled slightly.
2. In a large mixing bowl, combine the cooked lentils, cucumber, bell pepper, cherry tomatoes, red onion, and mixed greens.
3. Drizzle the olive oil and lemon juice over the salad and toss to combine. Season with salt and pepper to taste.
4. Top the salad with the grilled chicken slices. If desired, sprinkle feta cheese and fresh herbs over the top for added flavor.
5. Serve immediately or store in an airtight container for a quick grab-and-go lunch.

This grilled chicken and lentil salad offers a balanced mix of protein, healthy fats, and fiber that can help stabilize blood sugar levels and keep you feeling full and energized throughout the day—an essential factor when managing PCOS.

Flavorful Dinner: Tofu Stir-Fry with Mixed Veggies

Tofu is an excellent source of plant-based protein and pairs wonderfully with a variety of vegetables for a nutrient-packed dinner. Start by pressing your tofu to remove excess moisture, which will help it absorb more of the flavorful sauce. Next, cut the tofu into bite-sized cubes and lightly coat them with cornstarch to provide that coveted crispy texture when stir-fried. 

For the vegetables, consider using a mix of broccoli, bell peppers, carrots, and snap peas – not only do they bring a beautiful array of colors to your plate, but they also offer a diverse range of vitamins and minerals beneficial for managing PCOS. Sauté the veggies in a hot pan with a bit of olive oil until they’re tender yet still slightly crisp.

In a small bowl, mix together a simple yet delicious sauce. Combine soy sauce, minced garlic, ginger, a dash of sesame oil, and a tablespoon of honey or maple syrup. For a little heat, add a pinch of red pepper flakes. Pour the sauce over the tofu and vegetables, stirring to ensure every piece is well-coated. 

Serve your tofu stir-fry over a bed of brown rice or quinoa for an additional protein and fiber boost. This meal not only satisfies your taste buds but also aligns with dietary needs essential for managing PCOS. Enjoy the balance of savory and slightly sweet flavors, knowing you’re treating your body right.

Sweet Snack: Greek Yogurt with Chia Seeds and Berries

Sometimes, satisfying your sweet tooth while sticking to your high-protein diet can seem challenging, especially when living with PCOS. That’s where Greek yogurt with chia seeds and berries comes to the rescue! This snack is not only delicious but also packs a powerful punch of protein, healthy fats, and antioxidants. 

Start with a cup of plain Greek yogurt. Greek yogurt is a fantastic source of protein, offering around 10 grams per serving. It’s also rich in probiotics, which are beneficial for gut health—a crucial factor when managing PCOS.

Next, add a tablespoon of chia seeds. These tiny seeds are nutritional powerhouses, providing an additional 2 grams of protein per tablespoon, along with omega-3 fatty acids and fiber. The fiber in chia seeds can help manage blood sugar levels, an important aspect for those with PCOS. 

Top your yogurt and chia mixture with a handful of fresh berries—strawberries, blueberries, or raspberries are excellent choices. Berries are low in sugar but high in antioxidants, which combat inflammation and can improve overall metabolic health. 

Finally, if you need an extra touch of sweetness, drizzle a small amount of raw honey or add a few slices of banana. This will make your snack even more indulgent without straying from healthy eating principles. 

Hearty Soup: Turkey and Spinach Lentil Soup

When it comes to hearty and nutritious meals, this Turkey and Spinach Lentil Soup checks all the boxes. Not only is it packed with protein and fiber, but it also offers a flavorful and satisfying option for lunch or dinner. 

Ingredients: 

• 1 lb ground turkey
• 1 cup dried lentils, rinsed
• 6 cups low-sodium chicken broth
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cups baby spinach
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions: 

• In a large pot, heat some olive oil over medium heat. Add the finely chopped onion and garlic, sautéing until they become fragrant and translucent.
• Next, add the ground turkey to the pot. Cook until the meat is browned, breaking it up with a wooden spoon as it cooks.
• Stir in the diced carrots, celery, tomatoes, and lentils. Pour in the chicken broth and bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes, or until the lentils and vegetables are tender.
• Add the spinach leaves during the last 5 minutes of cooking, allowing them to wilt and integrate into the soup.
• Season with salt, pepper, and any additional herbs or spices to taste, such as thyme or basil.
• Serve the soup hot, and enjoy a warm, nutritious meal that’s perfect for managing PCOS.

Conclusion

Incorporating high-protein meals into your diet can be a game-changer when managing PCOS. The recipes we’ve explored are not only nutritious but also delicious, offering a variety of flavors to keep your meals exciting. By balancing macronutrients and choosing wholesome ingredients, you can support better ovulation, reduce symptoms like acne and bloating, and enhance your overall well-being. Remember, managing PCOS takes a holistic approach—so listen to your body, make adjustments as needed, and don’t forget to enjoy your culinary journey. Here’s to healthier days ahead!

PS Looking for more? Check out our Four Week Fertility Meal Plan, with four weeks of done-for-you meals, grocery lists, and meal prep tasks.

Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

• Eggs
• Nut butter (peanut, almond, etc.)
• Nuts and seeds (chia seed, ground flaxseed, etc.)
• Greek yogurt
• Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
• Tofu
• Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

• Whole, fresh fruit – all kinds!
• Frozen fruit
  • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
• Dried fruit without added sugars
  • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
  • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women. 

Examples of whole grains/complex carbs for breakfast include:

• Whole grain bread or English muffin
• Oatmeal
• High fiber, low sugar cereal
• Low sugar granola
• Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish

Instructions:

Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

This may be my all-time favorite recipe. No lies. I absolutely love salmon, and let’s be honest, grilling it with some lemon and spices can get pretty old quickly. Enter these super delicious, super easy, super moist, salmon kebab skewers. I love this recipe because its easy enough to throw together during the week, but it also looks super fancy and as if you spent hours in the kitchen. Looking to impress some guests, definitely try this recipe.

Why Salmon?

Salmon is an excellent source of Omega-3 fatty acids. Meaning? As humans, there are two types of poly-unsaturated fats that we cannot make: Omega-3 and Omega-6 fatty acids (aka alpha-linolenic and linoleic acids) are essential fatty acids, because our bodies cannot make them. These types of fats are needed in the diet, however the traditional American diet is heavy on the Omega-6 fats, and less so Omega-3. This is why people are often promoting Omega-3 fats because we often don’t get enough.

DHA and EPA are two types of fats that are made from Omega-3 fatty acids, and these are especially important because they help reduce inflammation, are critical in brain health (and brain development of your baby when you’re pregnant). Salmon is an excellent source of Omega-3 fatty acids and I always recommend my clients to have 2-3 servings of fish per week. If you’re pregnant, better to stick to smaller fish to decrease the risk of mercury entering your bloodstream.

Genius Food

I recently picked up a copy of Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, by Max Lugavere. In the book he talks about the benefits of eating wild salmon on brain health (in addition to reducing risk for cardiovascular disease, cancer, and all cause mortality) specifically. Aside from EPA and DHA omega-3 fats (see above), wild salmon also has high amounts of astaxanthin. This carotenoid, he says, can boost cognitive function, protect the eyes and skin, and provide antioxidant effects and free radical scavenging.

Additionally, astaxanthin can “switch on” the gene for protecting DNA damage and the stresses of aging. It’s no wonder that fish is often promoted as a healthy source of protein, and salmon in particular has so many wonderful health benefits. If you’re interested in other genius foods, definitely check out this book!

Easy Weeknight Dinner

The other reason I love this dish, aside from the protein, omega-3 fats, and antioxidant power, is that it’s super easy to throw together on a weeknight. For instance, when I come home from a long day, the last thing I want to do is cook for an hour and a half, then wash dishes, and then the night is over (you may feel the same way?!). Instead, try eating these skewers straight from the skewer and not even use a plate: win-win!

Lastly, you can let these salmon kebabs marinate overnight, or even just throw it all together right when you get home – either way, this dish is delicious, healthy, and super moist and flavorful. In short, if you’re looking for a delicious, simple and healthy weeknight dinner – these salmon kebabs will be your new favorite recipe. Enjoy!

You might also like: Mediterranean Quinoa Salad 

Holy mother of halva! I’ve truly out-done myself, friends. I’m so excited to share these vanilla halva cake bites with you today because I thought it was good, but then I shared these bites with my friends, and got RAVE reviews. Yippee! These bites are the perfect sweet treat after dinner, or even as a pre-workout quick sugar fuel. Check it out below!

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Teff Chia Seed Oatmeal with Coconut Yogurt and Cacao

Hi friends! I’m really excited to share this teff oatmeal recipe with you all today because not only does this recipe feel super cozy for fall, but it also is extremely easy to put together. I should know, because aside from taking a billion photos of the recipe, it actually only took 15 minutes for this to come together. Easy, healthy, delicious. DONE.

I love that this oatmeal is a little different, because I added chia seeds, which are an excelled source of omega-3 fatty acids and fiber, but also because I added teff. Teff is a pseudo-grain from Ethiopia. If you’ve eaten Ethiopian food, you’ve probably eaten injara, which is a spongy bread made from teff flour, and is traditionally eaten with with the different stews. I’m actually salivating right now just thinking about Ethiopian food!

What is Teff?

Teff is awesome because its a gluten-free grain that is very high in protein and fiber, and also a good source of manganese, iron and calcium. One half-cup of teff uncooked has about 354 calories, 12.8 grams of protein, 70.6 grams of carbs, and 7.7 grams of fiber. I love adding even a tablespoon of teff into rice dishes as well, because it adds a different texture, as well as a different variety of nutrients. Teff is full of many B-vitamins, and it’s an awesome way to introduce a variety of whole grains into your diet. The flavor is kind of nutty, which I love, especially combined with oats and chia seeds. Teff is really tiny, so be careful because it can easily go everywhere in the kitchen if you’re not careful! (I may be speaking from experience here…..)

I hope you give this recipe a try, I know you’ll love it! Be sure to tag me on Instagram if you do make it, I love seeing your recipes!

 

A couple weeks ago I had the pleasure of guest posting on the Boston Day Book, run by lovely friend Natalie. When Natalie approached me about making a breakfast bowl, I knew I wanted to make something hearty, healthy and delicious like a warming bowl of porridge. The key to this recipe though, is an ingredient that no many people know about: amaranth. This porridge is perfect for the cooler months and is filled apples, dates, carrots and beautiful warming spices like cinnamon and cardamom.

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