If you’ve Googled “PCOS diet,” you’ve probably seen everything from keto to fasting to cutting dairy, gluten, sugar, joy, and your will to live.
Let’s bring it back to grounded, sustainable basics.
Most people with PCOS don’t need an extreme diet. They need:
- stable blood sugar patterns
- enough protein and fibre
- meals that keep them full
- a plan they can actually live with
The PCOS plate method (simple and effective)
Use this as a flexible guide rather than a strict rule.
At most meals, aim for:
- Protein (palm-size or more) Chicken, fish, eggs, Greek yogurt, tofu, beans, lean meat, protein smoothie
- Fibre-rich carbs or vegetables (at least half your plate) Veg, salad, lentils, chickpeas, berries, oats, brown rice, sweet potato
- Healthy fats (a thumb or two) Olive oil, avocado, nuts, seeds, tahini
This combination supports fullness, steadier energy, and fewer cravings.
What to eat for PCOS breakfast (that won’t spike cravings)
Many people with PCOS feel worse when breakfast is mostly sugar or refined carbs.
Try one of these:
- Eggs + sautéed veg + toast
- Greek yogurt + berries + seeds + nuts
- Protein smoothie (protein + fibre + fat)
- Oats with protein mixed in (not just plain oats)
If you’re not hungry in the morning, start small. Consistency matters more than volume.
Snacks that actually help (instead of triggering more hunger)
If you snack, snack with purpose:
- apple + peanut butter
- yogurt + berries
- biltong + fruit
- hummus + carrots
- handful of nuts + protein shake
The goal is not constant snacking. The goal is keeping your blood sugar steady between meals.
Movement that supports hormonal weight loss
PCOS-friendly movement is often:
- strength training (supports muscle and metabolism)
- walking (supports stress reduction and consistency)
- gentle movement when you’re exhausted (still counts)
You do not need to train like an athlete to see change. You need a plan you can repeat.
The real key: consistency over perfection
A grounded PCOS plan looks like:
- balanced meals most of the time
- a few non-negotiable habits (protein, fibre, sleep, movement)
- flexibility for real life
- support when motivation dips
If you want help building a personalised PCOS routine that fits your schedule, cravings, and goals, that’s what coaching is for.
👉 Book a FREE Consultation with Grounded Wellness Coaching and let’s create your hormone-supportive plan.