Healthy and Easy Recipes For A PCOS Diet

by Clary Camazuela / April 14, 2019

 

If you’ve been diagnosed with Polycystic Ovary Syndrome (PCOS), your doctor’s first suggestion would probably be a change in your food choices. Medication like birth control pills can help with the hormonal imbalance many Filipino women experience, but another good way to reduce the symptoms of PCOS is through a healthy diet and lifestyle.

There are foods recommended for a PCOS diet, to help you lose weight, clear your skin from acne, and improve your overall condition. It can be overwhelming for beginners, so we’ve compiled healthy and easy recipes that women with PCOS can enjoy, from morning till night!

Breakfast

Mixed Berries and Oats

Berries are among the PCOS-friendly fruits. Combine them with yogurt and whole-grain oats for a tasty high protein meal will surely help you stay full for longer. You can add a bit of honey and chia seeds, too, for a sweet crunch.

¼ cup fresh or frozen blueberries, thawed

¼ cup fresh or frozen strawberries, thawed

1 cup Greek yogurt

½ cup rolled oats

1 tablespoon honey (optional)

2 teaspoons chia seeds (optional)

1. Combine the berries, yogurt, and oats in one bowl or jar and whisk until the ingredients are evenly mixed.
2. Add honey and sprinkle chia seeds on top, if desired.

Avocado Toast with Egg

Avocado is a PCOS superfood, and will be a great addition to your diet plan. Avocado is full of healthy fats, making it a perfect partner for high-fiber grains like whole wheat bread, and high protein food like eggs, if you want something heavier for breakfast.

2 slices of whole wheat bread

Half an avocado, peeled and sliced

2 hard boiled eggs

Salt and pepper

2 teaspoon sesame seeds (optional)

Low-fat cheddar cheese (optional)

1. For boiled eggs, put eggs in a pot with water. Over high heat, bring to a boil and let the eggs cook for 8 minutes. Dunk the eggs after in an ice bath or run under cold water for a few minutes. Peel off the shells and slice the eggs.
2. Toast bread.
3. Smash with a fork or slice the avocados, to put on top of your toast. Arrange the sliced egg on top and sprinkle with salt and pepper to garnish.
4. Sprinkle with sesame seeds or cheese, if desired.

Lunch

Fried Chicken Breast with Vegetables

White meat like chicken breast gives you high-quality protein. While potatoes are not necessarily a good source of fiber, having them with lean protein helps in delaying the release of sugar in the bloodstream. Processed meats should be avoided as much as possible, but if you feel like having a cheat day, you can make this with sausages as well.

1 chicken breast

1 chicken sausage, sliced (optional)

3 medium-sized potatoes, sliced

1 cup spinach

5 cherry tomatoes, or 2 medium-sized tomatoes, sliced

2 tablespoons oil

Salt and pepper

1. Season chicken breast with salt and pepper.
2. On a pan over medium heat, stir fry the potatoes. Add salt and pepper, to taste.
3. Add the seasoned chicken breast to the pan and cook until golden brown. Add sausage, if desired.
4. Lastly, add the spinach and tomatoes and let it cook for a few minutes.
5. Serve with brown rice and fried egg, if desired.

Stir-fried Fish with Vegetables

Fish is also one of the best choices for lean proteins if you have PCOS. Salmon, tuna, or mackerel are one of the healthiest picks. You can pair it with sweet potatoes, which have higher fiber and lower sugar level compared to regular potatoes. This easy prep meal has plenty of veggies that are sure to help reduce PCOS symptoms.

2 tuna steaks, or 1 can of tuna in water, drained

1 sweet potato, sliced

1 white onion, chopped finely

5 cherry tomatoes, or 2 medium-sized tomatoes, sliced

½ cup fresh cilantro

2 tablespoons oil

Salt and pepper

1. Season tuna with salt and pepper.
2. Cook seasoned tuna on a pan over medium heat.
3. In a separate pan, stir fry the sweet potatoes first. Add the onions after a few minutes.
4. Put the cooked sweet potatoes and onion on a plate. Add the cooked tuna and put the fresh tomatoes and cilantros on top.
5. Serve with brown rice.

Snacks

Tuna Egg Salad

A can of tuna does wonders. On a lazy day, you can just open a can and whip up some sandwich filling, and you won’t feel guilty while you snack. Tuna is one of the lean proteins you should eat when you have PCOS. Replace the usual mayonnaise with Greek yogurt, and you have another PCOS-friendly snack!

1 can of tuna chunks in water

2 hard boiled eggs

½ cup Greek yogurt

Salt & pepper

1. Drain tuna chunks and place in a large bowl.
2. Peel and dice the eggs, and add it to the tuna.
3. Pour in Greek yogurt. Add salt and pepper to taste. Mix well.
4. Serve it in a sandwich: Stuff this in between some whole wheat bread. You can add tomatoes and some leafy greens as well.
5. Serve it in a lettuce wrap: Put this in a lettuce wrap for a lighter snack. You can add diced tomatoes into the wrap.
6. Serve it with crackers: Use as a dip for your favorite whole wheat crackers.

Fruit Smoothies

Mixed berries are really popular for diet smoothies, and can be used for PCOS diet plans as well. You can also experiment with other combinations, such as strawberry and banana, avocado and strawberry, peanut butter and banana, and you can even add some leafy greens. These are perfect for snacks between meals, and can also help satisfy your sweet cravings.

1 cup blueberries

1 cup raspberries

1 piece banana

1 cup Greek yogurt

1 low-fat milk

1 cup of kale (optional)

1. Place all ingredients into a blender. You can add crushed ice if you want a colder drink.
2. Blend until smooth and foamy, or until the fruits have been fully blended.
3. Pour into a glass or jar. Serve chilled.

Dinner

Stir-fried Tofu

Tofu is low in carbohydrates but high in protein. You can pair it with leafy greens like kangkong (water spinach) to make a tasty and nutritious meal. You can have them by themselves, or with brown rice or boiled sweet potatoes.

2 blocks of tofu, cut into cubes

2 cups of kangkong

2 tablespoons oyster sauce

3 cloves garlic, crushed

1 medium onion

2 tablespoon oil

Salt and pepper

1. Fry tofu in a pan over low to medium heat.
2. Sauté garlic in a separate pan over low heat, then add the onion.
3. Cook the stalks of the kangkong in the pan first, then add the leaves after two minutes.
4. Add oyster sauce, salt and pepper to taste then mix the vegetables.
5. After around three minutes, add the fried tofu to the pan. Mix well.

Scrambled Egg and Tomato Sandwich

Another option for a light dinner is eggs and toast. This is high in both fiber and protein. Additionally, the tomatoes help reduce inflammation-related PCOS symptoms. You can also have some sliced avocados on the side.

2 slices whole wheat bread

2 eggs

2 tomatoes, finely diced

1 medium onion, sliced

1 teaspoon butter

Salt and pepper

Low-fat cheddar cheese

1. Whisk eggs in a bowl and set it aside.
2. In a pan, over low heat, add butter. When it starts to melt, add sliced onions and cook for about two minutes.
3. Add tomatoes to the pan. Season with salt and pepper.
4. Pour the whisked eggs to the tomato and onion mixture. Cook without stirring for about 30 seconds. When it begins to set, gently fold with the tomatoes and onions.
5. Lightly toast bread slices on a toaster. Add the scrambled egg on one bread slice, sprinkle with some cheese, and put the other slice on top.

Do you have any PCOS-friendly recipes to share with us? Let us know in the comments below!