Growing up with PCOS (Polycystic Ovary Syndrome), I always had to face restrictions on my diet. My absolute favourites — yes, all the refined carbs and processed foods — felt like a forbidden pleasure. I did enjoy those at times, but that enjoyment came with a sense of guilt. Over time, I navigated through various eating patterns and food habits and realized it’s all about balance. A balance between the food and your hormones, and your body’s needs and cravings.

Your PCOS-friendly diet doesn’t have to be too restricting or boring. It can be fun and flavourful and also satisfy your desires. By focusing on nutrition-packed foods and balancing your carbs, you can enjoy meals that’ll stabilize your hormones. Here’s a list of PCOS-friendly meals and recipes to help you manage hormonal fluctuations while eating delicious food all day.

Breakfast: Start your day right

Breakfast lays the foundation for your blood sugar levels throughout the day. Here, you need to focus on having foods that will keep you energized for the day. Include protein, fiber, and healthy fats to have a power-packed breakfast.

Spinach & Egg Omelette

Ingredients: 2 eggs, a handful of spinach, 1 tsp olive oil, black pepper, pinch of turmeric.

In a pan, add a tsp of olive oil and let it heat a bit. Add spinach and sauté it. Meanwhile, whisk 2 eggs in a bowl with a pinch of turmeric and pepper. When the spinach turns soft, add the whisked eggs to it and let it cook till fluffy. There you have the perfect breakfast to stabilize your hormones.

Besan Chilla (Gram Flour Pancake)

Besan (gram flour), onions, tomatoes, salt, pepper, and turmeric.

Prepare a thin, water-like consistency batter by adding water to the gram flour. Mix spices of your choice, like salt, pepper, and turmeric. Add chopped Onions and tomatoes to it. Give it a good mix. In a pan, add a few drops of oil and pour a ladleful of batter. Spread it as thin as possible and let it cook. Once it starts bubbling, flip and cook from the other side. Cook it till it starts turning golden brown. Serve it hot with mint chutney.

Lunch: Fulfilling meals

During Lunch, I like to keep it simple with satisfying and healthy meals.

Grilled Chicken with Roasted Veggies

Ingredients: 100g chicken breast, broccoli, bell peppers, mushrooms, olive oil, garlic, and herbs.

Marinate the chicken with spices and grill it till well-done. Meanwhile, toss the vegetables of your choice, preferably high in protein, in a pan with some oil. Sauté it till the veggies are cooked. Serve them with the grilled Chicken and enjoy your protein-packed lunch.

Bajra Roti with Palak Dal (Spinach Lentils)

Ingredients: Bajra flour, spinach, moong dal, garlic, cumin, turmeric, tomato, and onions.

High in fiber, this is a perfect addition to your PCOS meal plan. Knead a soft dough with water and bajra flour and make small rotis from it. For the dal, Pressure cook lentils, spinach, and tomato. Prepare a tadka on the side by adding onions, green chilies, and garlic in cumin and oil. When the dal is cooked, add the prepared tadka to it. Enjoy this wholesome and satisfying meal.

Dinner: Light and Nutrition-Packed

Have a light and healthy dinner for a good night’s sleep, as sleeping patterns affect your health too.

Lentil & Vegetable Soup

Ingredients: ½ cup red lentils, carrots, celery, garlic, cumin, coriander, olive oil.

The easiest way to prepare this soup is to sauté the onions and garlic with spices, and add lentils and the rest of the veggies to it with water. Let it simmer till cooked. For better flavour, mash the cooked lentils and veggies in the pot. It brings the whole soup together and tastes much better.

Cauliflower Rice Stir-Fry with Tofu

Ingredients: 1 cup cauliflower rice, ½ cup tofu cubes, spinach, low-sodium soy sauce, ginger, and garlic.

Grate Cauliflower into rice-sized pieces. Sauté ginger and garlic, and cook tofu in it. Add soy sauce and spices to it. Mix everything well and finally add spinach and cauliflower rice. Stir fry it for 5-10 minutes, and you’ll have a high-protein, anti-inflammatory dinner.

Personal Tips

The key to eating healthy and figuring out the best eating choices is just listening to your body. It’ll make everything so much easier. Adjust your portion sizes and meal prep according to how your body feels.

Don’t feel guilty about enjoying your favourites. Occasional cravings are fine. Remember to maintain the balance.

Have a balanced meal. Reducing carbs doesn’t mean not having carbs at all. Reduce but include healthy carbs and fats to stay energized.

This article has been written by Rakshita.