10 Must-Try Meal Prep Ideas to Boost PCOS Weight Loss Fast!

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of reproductive age. Managing PCOS symptoms, such as weight gain, irregular periods, and hormonal imbalances, often involves dietary changes. Meal prepping can be a valuable strategy for women with PCOS to maintain a healthy diet, manage their weight, and alleviate symptoms. This article provides meal prep ideas, nutritional guidance, and practical tips for women with PCOS looking to improve their health through diet.

Understanding PCOS and Its Management

Polycystic ovary syndrome (PCOS) is diagnosed by meeting two out of the three criteria: elevated androgen levels, irregular menstrual cycles, and polycystic ovaries. The most common PCOS symptoms include weight gain, irregular periods, excessive hair growth, hair loss, and acne. Anxiety and depression also often come along for the ride. These symptoms result from chronic inflammation, insulin resistance, and imbalances in sex hormones. Experts recommend dietary change as a first-line intervention for PCOS because this is the best way to manage blood sugar and insulin levels. Increasing insulin sensitivity reduces the many health risks associated with PCOS.

Basics of a PCOS-Friendly Diet

Following the right macros for PCOS is a simple place to start. You want to eat nutrient-dense foods that are low in sugar and carbohydrate content. You want to consume adequate protein and plenty of healthy fats. A healthy PCOS diet always includes plenty of high-fiber foods that have a low glycemic index. These types of foods improve insulin regulation. Non-starchy and prebiotic-rich vegetables are also essential. They should be the largest serving in any good PCOS meal plan. These foods provide essential micronutrients that support optimal cellular function. They also nourish the good gut bacteria that create a healthy gut microbiome. As well as prioritizing healthy whole foods, a PCOS diet reduces systemic inflammation. This is achieved by avoiding gluten, dairy, vegetable oils, and highly processed foods.

Key Nutritional Goals for PCOS

Increase Fiber Intake: Fiber-rich foods support stable blood sugar levels and insulin sensitivity.
Choose Antioxidant-Rich Foods: Antioxidant-rich food and beverages may reduce inflammation and alleviate some symptoms of PCOS.
Decrease Added Sugars and Saturated Fat Intake: Reducing added sugars and saturated fats can help manage weight and reduce inflammation.

Foods to Include in Your PCOS Diet

Lean protein (turkey, chicken breast, egg).
Plant-based proteins (tofu, edamame, legumes).
Healthy fats: monounsaturated fats (avocados, olive oil, and nuts) and omega-3 fats (oily fish).
Low Glycaemic Index (GI) Carbohydrates.
High-fiber, low-glycemic whole grains, and vegetables are also essential for healthy weight loss.

Foods to Limit or Avoid

Gluten.
Dairy.
Vegetable oils.
Highly processed foods.
Regular pasta contains gluten. Gluten-free pastas are also seldom suitable for PCOS unless they’re consumed in small quantities.
Foods made from conventionally farmed soybeans should be avoided. Only organic, traditionally prepared soy foods appear to be net beneficial.
From a nutritional perspective, alcohol is best avoided.

Meal Prep Strategies for PCOS

Making big batches of food for multiple meals is almost an essential trick for saving time in the kitchen. There are now many great products catering to PCOS nutritional requirements. A healthy PCOS diet shares elements with other popular diets. For example, foods marketed at the keto diet, Whole-30, and the primal / paleo diet are often suitable for PCOS. PCOS recipes are perfect for anyone wanting to eat a healthy whole-food-based diet.

Budget-Friendly Options

Managing PCOS while staying on a budget? Individuals with PCOS need quality food to balance their hormones and feel their best, but eating healthy doesn’t have to break the bank. Sam’s Club, BJ’s, Costco, and Aldi offer affordable dairy products. Keeping frozen fish and shrimp on hand for meals is a great idea.

Read also: Meal replacement guide for women

Time-Saving Tips

If you’re in a rush you’re best off with salads, one-sheet, or one-pot meals. Crockpot meals are also perfect for busy mid-week dinners (provided you’re organized in the morning).

Sample Meal Prep Ideas for PCOS

Here are some meal ideas incorporating the principles of a PCOS-friendly diet:

Breakfast

Breakfast really is the most important meal of the day when you have PCOS.

Overnight Oats: Combine rolled oats, chia seeds, almond milk, and berries in a jar. Let it sit overnight for a quick and nutritious breakfast.
Egg Muffins: Bake egg muffins with spinach, feta cheese, and diced vegetables for a protein-packed grab-and-go option.
Smoothies: Blend extra-silky plain tofu, plain Greek yogurt, ground flax seeds, half a mango, raspberries, and fresh mint to make a refreshing, protein-rich smoothie.
Green Shakshuka:
Porridge: 1/2 cup dried rolled oats + 2tb psyllium husk with 1 cup milk + 1 serve of fruit (e.g. 1 medium banana or 1 orange).
Egg Toppers 4 Ways: served with soy and linseed or pumpernickel bread and 1 glass of milk.
Wholegrain Cereal: 3/4 cup wholegrain cereal+ 2 tb psyllium husks with 1 cup milk, 1 tbsp almond flakes.+ 1 serving of fruit (e.g. ¾ cup of grapes or 2 kiwifruits).
Strawberry Smoothie: Made with 2/3 cup wholegrain flaky cereal + 1 cup vitamin D fortified milk + 1 cup strawberries + 2 tbsp linseed.

Lunch

Quinoa Bowls: Prepare quinoa in advance and combine it with roasted vegetables, chickpeas, and a lemon-tahini dressing for a filling lunch.
Salad Jars: Layer salad dressings, grains, proteins, and greens in a jar for a portable and customizable salad.
Tuna Salad Lettuce Wraps: Mix canned tuna with avocado, celery, and lemon juice, and serve in lettuce cups for a low-carb lunch.
White Bean Soup: Boil canned white beans, diced carrots, celery, leek, garlic, and green cabbage. Add a bay leaf, ground black pepper, low-sodium broth (chicken or vegetable), and a pinch of dried rosemary, ground thyme, and oregano for flavor. Serve with whole grain crackers and hummus for more nutrition.
Tuna & Salad Wrap: 1 barley/ wholegrain wrap containing 100g tinned tuna, reduced-fat cheese, ½ mashed avocado and 2 cups salad vegetables (e.g. lettuce, cucumber, carrot, capsicum).
Tofu and Edamame Quinoa Bowl: Made with 170g firm tofu, 1/2 cup boiled edamame, ¾ cup cabbage, cucumber and 1 cup cooked quinoa. Dress with 2tbsp tahini and 1tsp salt-reduced soy sauce.+ a bundle of grapes.
Broccoli Falafels with Buckwheat, Egg and Herb Salad:
Chicken Pasta Soup: 100g chicken breast + 2 cup of vegetables (e.g. onion, carrots, celery, broccoli)+ chicken/ vegetable stock, 1 cup cooked wholegrain pasta and fresh parsley.

Dinner

What makes a healthy PCOS dinner? Fibre: think veggies and wholegrains (oats, barley, brown rice), these can help increase your microbial diversity and reduce inflammation in the body. Protein: lean protein (turkey, chicken breast, egg) and plant based proteins(tofu, edamame,legumes) can keep you full for longer and even reduce your appetite (that means less reaching out for unhealthy snacks!) Healthy fats: monounsaturated fats (think avocados, olive oil and nuts) and omega-3 fats (oily fish) can increase chances of fertility and reduce the risk of weight gain. Low Glycaemic Index (GI) Carbohydrates: GI refers to the glycaemic index of foods, and low GI carbs have been shown to be linked to improved insulin resistance. Spices like turmeric and cinnamon have also been shown to have antioxidant properties and reduce inflammation. Adding these to your meals is quick and easy and can positively affect your PCOS.

Sheet Pan Meals: Roast chicken or tofu with non-starchy vegetables like broccoli, bell peppers, and onions on a single sheet pan for easy cleanup.
Stuffed Peppers: Fill bell peppers with ground turkey or lentils, quinoa, and diced vegetables, then bake until tender.
Curries: Prepare a large batch of chickpea or lentil curry with coconut milk and spices, and serve over brown rice or quinoa.
Barbecue chicken breast, asparagus, and acorn squash: Serve with a dollop of tzatziki. Add a fresh green salad and dress with olive oil and red wine vinaigrette for more vegetables.
Pork Stir-fry: Made with 100g of lean pork and 2 cups of mixed vegetables stir-fried in canola oil. Serve with 1 cup cooked brown rice.
Stuffed Peppers: + 1 serve of garden salad (e.g. baby spinach, rocket, cherry tomatoes), 1 tbsp pine nuts and vinegar dressing.
Pesto Chicken Pasta: 1 cup wholemeal pasta with basil pesto sauce, chicken breast, feta cheese, cherry tomatoes and roasted asparagus, served with a side salad and vinegar dressing.
Beef Skewers with Sweet Potato Mash: Thread 100g diced lean steak, cherry tomatoes, capsicum and zucchini pieces onto the skewers, panfry/grilled with canola oil. Served with mashed sweet potato.
Baked Trout Salad Bowl: 125g baked trout + 1 cup cooked brown rice + 2 cups fresh salad (e.g. cucumber, rocket, carrot, tomatoes) + 2 tbsp Greek yoghurt and lime juice.
Chickpea and Aubergine Stew: This take on a classic Lebanese dish can be eaten both warm or cold and is perfect for meal prepping. Plus it's filled with fibre, protein (plant-based) and is suitable for a low fodmap diet- nutritious and delicious!
Moroccan Inspired Traybake: Incorporate those leftover veggies at the end of the week into a warm and delicately spiced dish, packed full of fibre and healthy fats. Cinnamon is also said to help with PCOS symptoms- it’s a win-win situation!
Vegetable Tetrazzini: This hearty bowl of pasta is a great comfort meal year round. Whole fibre pasta, lots of veggies, an abundance of vitamins and minerals- what more could you want!
Chickpea curry: No missing out on curries around here, this creamy chickpea curry is packed with spices and perfectly balanced by almond milk. Will last for up to 3-5 days in the fridge and 1-3 months in the freezer!
Pesto Lasagne Rolls: Think comfort vegan food. A versatile dish where you can switch up the filling by using different pasta sauces and veggies. Can also be prepped in advance so it is the perfect weeknight meal.
Quinoa and bean stuffed peppers: This vegan meal is a great take on a classic stuffed paper and a delicious way to incorporate plant protein and extra fibre.
Tofu Spinach Lasagne: A creamy, hearty lasagne without the heaviness and discomfort- it will definitely become a favourite.
Plant based baby bella, poblano and corn tacos: A multifunctional recipe that can be served two ways- a refreshing salad or perfect for taco Tuesdays!
Vegan Mexican Pizza: Craving a pizza? We’ve got you covered with this Mexican spin on a classic. Vegetables + whole wheat tortilla and you’ve got a quick and nutritious pizza!
Grilled Watermelon, Halloumi & Mint Salad: Try something new like this tantalising salad, perfect for those warmer days. The salty crumbly feta with the sweet and crunchy watermelon is a match made in heaven.
Vegan Tenderstem Broccoli Mushroom Stir Fry: Overflowing with umami and earthy richness, this recipe is great if you’re considering a plant-based diet.
Creamy Pesto Tomato Soup: A soothing and hearty meal that will definitely make you feel good. Perfect for those winter evenings and can be enjoyed with whole grain toast for dipping.
Tofu Sweet Potato and Veggie Satay: Spicy, savoury and sweet, a recipe made to satisfy your cravings.
Easy Mediterranean Buddha Bowl: A mouthwatering rainbow dish, packed full of veggies and lots of plant food points. It not only looks good but is flavoursome too.
Za’atar Pizza: Middle eastern spice mix meets an italian classic - a match made in heaven! Best paired with an Arabic crispy fattoush salad or a simple and refreshing tabbouleh.
Butternut Squash Risotto: Smooth, velvety and rich, this delicious recipe is completely stress free. Plus the leftovers can be utilised to create restaurant-worthy risotto balls which can be paired up with a salad for next day’s lunch!
Spicy Lentil Chilli Instant Pot: A sumptuous way to transform lentils. Serve with whole grain pasta, rice or even a baked potato with a serving of greens on the side.
Coconut Lime Salmon: Salmon is a versatile ingredient and a great source of omega-3 fats.
Parmesan crusted cod: prepped in under 20 mins, this crunchy and fresh take, not only tastes amazing but looks it too!
Red shrimp stir fry: This colourful Mediterranean dish can be made in under 30 mins and it's a great way to get your key omega-3 fats.
Lemony salmon with kale and cabbage: Omega 3 fats served with nutritional powerhouses (kale and cabbage). A delicious yet fresh way to incorporate those greens.
Air fryer teriyaki salmon: Sweet, tangy and nutrient dense- this high protein salmon will have all your tastebuds tickling and keep you full for longer! If you don’t have an air fryer, then just pop the marinated salmon in the oven instead.
Spicy seafood stuffed peppers: A spicy Mexican fish twist on stuffed peppers that will leave you satisfied.
Turkey rice bowl broccolini: Lean protein, tender broccolini, and fluffy rice, all in under 30 mins- this makes cooking look easy!
Greek chicken bowls: This salty, moreish dish is a perfect way to use some leftover chicken, or even meal prep. An easy & nutritious (think vitamins) dish, packed with vitamins for both dinner and leftovers for lunch.
Ground Turkey Sweet Potato Burger: Filled with antioxidants, these juicy burgers are great for a midweek meal.
Ground pork egg roll in a bowl: A one pot dish that’s definitely a crowd pleaser. Perfect for meal prepping.
Dijon mustard chicken and spiced sweet potatoes sheet pan: This sweet and spicy meal can be prepped in advance and is rich in fibre, antioxidants and vitamins.
Spaghetti Squash Chicken Alfredo: A wholesome, seasonal and flavourful low carb dish. Meal prep by cooking the chicken and squash in advance.
Turkey Rice Bowls: Inviting and delectable goodness that will certainly leave you feeling nourished and warm. A perfect for any turkey (or even chicken) leftovers.
Instant Pot Greek Lemon Chicken Soup: nourishing and fresh, this instant soup can be made in under 30 mins! Bonus- you can freeze it for up to 3 months.
Yoghurt chicken curry: An indian curry that doesn’t take hours! This efficient and minimal clean up recipe is great for a spicy hit.
Sheet pan salmon and veggies: Sheet pans are the ultimate quick and convenient midweek meals. This one pairs salmon with broccoli, bell peppers and tomatoes and is an easy fibre rich and balanced midweek meal.
Simple Shakshuka: Tangy and sweet, this simple North African dish, will definitely leave you wanting more!
Ground Turkey Tacos: High in fibre, adaptable for fussy eaters and quick to make, this recipe ticks all the boxes. Turn leftovers into a taco salad - a great lunchbox option.
Cod Piccata with angel hair pasta: Flaky, deliciousness cooked to perfection.Top with your favourite veggies for added vitamins.
Mediterranean Steak Grain Bowl: A creamy and succulent meal fit for a family- even better just swap out the veggies in this recipe for whatever’s left in your fridge!
Almond crusted cod in airfryer: Switch up the crust to your tasting in this delicious take on flaky cod fish. Ps- think of all the omega-3 fats!

Snacks

Is snacking okay? Women with PCOS should follow intuitive eating cues. This means eating when they’re hungry and stopping when they’re full, regardless of other considerations. That said, snacking regularly may show that your main meals are inadequate. Or, other factors, not related to hunger, may need addressing.

Read also: Low-Carb Meal Ideas

Nuts and Seeds: Almonds, walnuts, and flax seeds provide healthy fats and fiber.
Greek Yogurt with Berries: A protein-rich snack with antioxidants.
Vegetable Sticks with Hummus: A fiber-rich and satisfying snack.
Hard-Boiled Eggs: A great source of protein.
Apple slices with nut butter.
Air-popped popcorn seasoned with olive oil and dried rosemary.
Seaweed with canned tuna.
Plain Greek yogurt with strawberries and blueberries.
Carrot and cucumber sticks with hummus.
Roasted chickpeas.
Plain Greek yogurt with almonds and peaches.
Whole-grain crackers with hard-boiled egg, cucumber, and cream cheese.
Warmed edamame pods.
Sliced bell pepper, and zucchini with hummus.
Rye crackers with smoked salmon, plain cottage cheese, dill, and lemon juice.
Roasted chickpeas.
Snap green peas and broccoli with baba ganoush (eggplant dip).
Banana with nut butter.
Mango Sorbet: Peel 1 mango and freeze the flesh for 4-5 hours. Remove from freezer and blend mango and ¼ cup hot water in food processor until smooth, then add1tbsp lime juice and coconut flake and pistachio.
Fruit Pop: Made with frozen fruits (e.g. mango or berries) and served with Greek yoghurt.
Mixed Berries Chia Pudding: Mix thoroughly 3 tbsp chia seeds with 1 cup milk, refrigerate for 3-4 hours, then top with mixed berries and 1 tbsp linseeds.
Cucumber and celery sticks with hummus.

Sample Meal Plan for PCOS

Below is a sample meal plan for PCOS. Your dietitian can suggest appropriate serving sizes. For more food ideas, refer to our PCOS grocery list, which can make your next trip to the store more efficient.

Day 1: Toasted whole-grain bread with mashed avocado, plain cottage cheese, sliced cherry tomatoes, fresh basil, and lemon juice (Breakfast); White bean soup, whole grain crackers and hummus (Lunch); Barbecue chicken breast, asparagus, and acorn squash, fresh green salad with olive oil and red wine vinaigrette (Dinner); Seaweed with canned tuna, Plain Greek yogurt with strawberries and blueberries (Snacks).
Day 2: Blend extra-silky plain tofu, plain Greek yogurt, ground flax seeds, half a mango, raspberries, and fresh mint (Breakfast); Canned tuna with leek, red onion, capers, and fresh parsley on a whole-grain roll, fruit (Lunch); Bake a pork tenderloin with seasoned sweet potato, onion, tomato, and garlic, fresh green salad and an olive oil vinaigrette (Dinner); Carrot and cucumber sticks with hummus, Roasted chickpeas (Snacks).
Day 3: Cook an egg omelet with spinach, red onion, sun-dried tomatoes, and dried basil, toasted whole-grain bread (Breakfast); Whole-grain pita wraps with grilled eggplant, red bell pepper, sweet onion, lettuce, and leftover pork tenderloin, tzatziki and feta cheese (Lunch); Stir-fry with shrimp, edamame beans, and chopped vegetables, brown rice, sesame seeds, hot sauce (optional), and fresh cilantro (Dinner); Apple slices with nut butter, Air-popped popcorn seasoned with olive oil and dried rosemary (Snacks).
Day 4: Boil (or microwave) rolled oats with milk, water, or your favorite plant-based dairy alternative, ground cinnamon, a teaspoon of honey, walnuts, and diced apple (Breakfast); Assemble a quinoa bowl with shredded kale, blueberries, diced apple, sliced cucumber, tomato, and peppers, sliced chicken breast and goat cheese, olive oil and apple cider vinaigrette (Lunch); Cook a three-bean chili with diced tomato, carrots, green bell peppers, onion, garlic, celery stalks, and chili seasoning, low-fat sour cream and freshly sliced onions (Dinner); Plain Greek yogurt with almonds and peaches, Whole-grain crackers with hard-boiled egg, cucumber, and cream cheese (Snacks).
Day 5: Baked French toast with whole-grain bread, pomegranate seeds and grated lemon or orange zest (Breakfast); Leftover chili on a bed of leafy greens, sliced green onions, a spoonful of shredded cheese, and diced tomato (Lunch); Season and barbecue chicken thighs, zucchini, peppers, onions, and diced pineapple, brown rice, green side salad (Dinner); Warmed edamame pods, Sliced bell pepper, and zucchini with hummus (Snacks).
Day 6: Spanish-inspired toast with toasted whole-grain bread, mashed fresh tomatoes, olive oil, and a pinch of salt, boiled egg or plain Greek yogurt with fruit and roasted nuts (Breakfast); Lettuce wraps with air-fried (or baked) extra-firm tofu, diced avocado, red onion, bell peppers, and tomato, Caesar dressing and sprinkle shredded parmesan cheese (Lunch); Scrambled eggs with whole-grain toast, fresh side salad (Dinner); Broiled peach with oats, cinnamon, and plain Greek yogurt, Snack plate with olives, sliced cheese, whole-grain crackers, cherry tomatoes, cucumber, sliced turkey, or canned tuna (Snacks).
Day 7: Silky green smoothie with plain Greek yogurt, one ripe peach, half an avocado, a handful of spinach, ground flax seeds, and hemp hearts (Breakfast); Turkey sandwich with whole-grain bread, sliced turkey breast, tomato, lettuce, olive-oil-based mayonnaise, sliced gouda, and grainy mustard, vegetable sticks and dip (Lunch); Bake salmon sliders, whole-grain slider bun, lettuce, sliced tomato, and hot sauce, fresh green salad (Dinner); Roasted soy nuts, Plain Greek yogurt with pomegranate seeds and hemp hearts (Snacks).
Day 8: Cook a black bean skillet with chili seasoning, red onion, and red pepper, sliced avocado, salsa, and fresh cilantro (Breakfast); Minestrone-style soup with canned tomatoes and kidney beans, sliced chicken, parmesan, fresh fruit (Lunch); Stew curried chicken using a store-bought curry paste, brown rice, fresh cilantro (Dinner); Snap green peas and broccoli with baba ganoush (eggplant dip), Banana with nut butter (Snacks).
Day 9: Millet porridge with unsweetened coconut shavings and sliced pineapple and papaya (Breakfast); Curried chicken to assemble a whole-grain wrap, tomato, lettuce, cucumber, and plain Greek yogurt, fresh green salad (Lunch); Sheet pan dinner with seasoned extra-firm tofu, broccoli florets and asparagus, boiled wheat berries, sesame oil (Dinner); Rye crackers with smoked salmon, plain cottage cheese, dill, and lemon juice, Roasted chickpeas (Snacks).
Day 10: Scramble the tofu in the pan with black pepper, grated zucchini, carrot, and fresh spinach leaves, toasted whole-grain bread and a few slices of cheese (Breakfast); Bake individual pizzas using whole-grain pita for your crust, pesto, sliced red onion, bell peppers, tomato, diced zucchini, fresh basil leaves, and baked chicken, feta cheese and drizzle some olive oil (Lunch); Bake seasoned sweet potatoes and later add a salmon filet, arugula salad with berries, almonds, green peas, cucumber, red onion, dill, chives, parsley, and basil, olive oil and lemon vinaigrette (Dinner); Air-popped popcorn seasoned with chili and garlic powder, Plain Greek yogurt with dark chocolate chips and raspberries (Snacks).

Additional Tips for Success

Plan Ahead: Dedicate time each week to plan your meals and create a shopping list.
Batch Cooking: Cook large quantities of grains, proteins, and vegetables to use in multiple meals.
Proper Storage: Store prepped meals in airtight containers in the refrigerator for up to four days.
Stay Hydrated: Aim for 60-80 ounces of water daily.
Regular Exercise: Balanced eating and exercise are key components of living your best life with (or without) PCOS.

Read also: Vegan Diet for Bodybuilding

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