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What's the best diet for PCOS? Free PCOS Meal plan

Updated: Jul 3, 2023

We know that diet plays an important role in balancing your hormones and managing PCOS symptoms. But knowing what foods to eat can feel overwhelming.

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects around 1 in 10 women of reproductive age. It not only affects your ovaries, but your metabolism and other areas of your body too. The main characteristics include irregular periods, excess androgens (male hormones), and polycystic ovaries.

If you have been diagnosed with PCOS and trying to manage your symptoms, diet has a huge role to play. Insulin resistance is one of the biggest contributors to the symptoms of PCOS and the foods you eat can improve or worsen insulin resistance.

Dietitian preparing food

Navigating the advice provided online can be an absolute minefield, some will say to avoid gluten and dairy, others might claim that a high protein or Keto diet is best whilst others swear by restrict calories.

I’m here to let you know that you do not need to eliminate anything from your diet, all foods can feature in a healthy balanced diet, and you CAN improve your symptoms whilst enjoying the foods you love. Counting calories is not something I recommend either, instead I advise that you tune in to your natural hunger and satiety signals and let them guide your portion sizes and meal frequency. We talk about how to do this in the PCOS ReBalance programme.

To help get you started I’ve selected a few recipes that will help you improve insulin sensitivity, avoid large spikes in glucose levels, work towards rebalancing your hormones and improving your energy levels.

Here is a sample meal plan to support PCOS:


Peanut butter and toppings on toast


Apple slices with nut butter

Cheese with wholegrain crackers

Handful of almonds or walnuts with dried fruit

Hummus with veggies

Homemade lightly salted popcorn



Greek yogurt with granola

Baby carrots with hummus

Cottage cheese with fruit

Trail mix with nuts and dried fruit


Tofu stir-fry


Dark chocolate

Air-popped popcorn

Cottage cheese with sliced cucumber on wholegrain crackers

Greek yoghurt with fruit

It's important to note that the meal plan above is a sample and may not be suitable for everyone. Understanding what foods support your PCOS and the type of meals that work with your schedule and lifestyle are an important step in managing your PCOS. If you’d like to find out how I can support you in identifying this then please feel free to book a free 15-minute consultation.


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Uncover the 3 simple, highly-effective steps used by myself and all my clients to improve their PCOS symptoms, regain their confidence and live a life they love with PCOS (without dieting). 

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