A Simple PCOS Meal Plan to Heal Your Hormones Naturally

Let’s rewind to 2017. I walk into my OB’s office, anxiously awaiting my results. Edie, based on your ultrasound images, physical symptoms, and blood work, you have PCOS. I was stunned. PCO—what? After living most of my adult life with an irregular cycle, I finally had an explanation. During our appointment, she explained the next steps: birth control, medication for my blood sugar, and eventually, fertility drugs. I walked away feeling equal parts confused and discouraged. But armed as an Integrative Nutrition Health Coach, I knew there was another way. Thus began my healing journey to minimize my PCOS symptoms (naturally!). In honor of PCOS Awareness Month, let’s dive into treatment options and a simple PCOS meal plan.

P.s. My Ultimate Protein Guide is now available! With protein as the focal point, this guide covers it all: how much protein you need to balance your hormones, the best protein sources, how to choose healthy protein bars, and so much more. Grab your copy here. Plus, it includes 30 (brand new) protein-rich recipes to spark creativity in the kitchen.

PCOS: The Most Common Endocrine Disorder

If you’re newly diagnosed (or suspect you have PCOS), you’re not alone. In fact, it’s estimated that 5 million U.S. women have PCOS. Despite the fact it’s one of the most common hormonal disorders among women of reproductive age, it can take years to get diagnosed. And once you’re finally diagnosed, chances are, you’re given a prescription for birth control, metformin, and told to lose weight. For the sake of all women, we can—and must—do better. Not only do we need more awareness about PCOS, but we also need more research. Fortunately, September is officially National PCOS Awareness Month—a step in the right direction.

What is PCOS?

While the exact cause of PCOS isn’t fully known, it’s a complex condition influenced by several factors: genetics, hormones, and environmental triggers. It’s part hormonal and part metabolic. Like other reproductive disorders, PCOS affects everything from menstrual health to fertility. Women with PCOS typically present with higher levels of male hormones (called androgens). In turn, PCOS causes a slew of unwanted conditions—irregular periods, infertility, persistent acne, and abnormal hair growth patterns.

Common PCOS Symptoms

This varies. It’s important to know that the name polycystic ovary syndrome is a bit misleading. It describes the numerous small cysts (fluid-filled sacs) that form in the ovaries. However, some women with PCOS don’t have cysts! Below are general PCOS symptoms:

Irregular periods or rarely having a period
Abnormal hair growth, such as lip hair, stomach hair, neck or facial hair (conversely, some women experience male balding patterns)
Acne
Infertility, due to anovulation
Tendency to being overweight, particularly with weight in the abdomen
Insulin resistance with signs of diabetes
Insulin resistance
High testosterone
Via ultrasound, one or both ovaries are enlarged with many immature eggs

How can you test for PCOS?

There is no single test for PCOS. Typically, a physical exam, ultrasound, and blood tests can help diagnose PCOS. You need to meet two of these three official criteria to be diagnosed:

Irregular, heavy, or missed periods due to missed ovulation.
Higher levels of androgens are present in the blood (hyperandrogenism), shown by a blood test OR symptoms (excess facial or body hair growth, scalp hair loss, or acne).
An ultrasound shows polycystic ovaries.

3 Different Types of PCOS

Before unveiling how to heal PCOS naturally, it’s important to understand the three types of PCOS. In mainstream medicine, each type of PCOS is typically (and unfortunately) managed with the same. But here’s the gist: each type has different symptoms. For example, not all women with PCOS are overweight, nor do they have excess hair growth.

INSULIN-RESISTANT PCOS

This is the most common PCOS type. It’s the type that I was diagnosed with, personally. High insulin levels interfere with ovulation, causing irregular cycles and a slew of other symptoms. Women with this kind of PCOS usually have blood sugar and insulin levels that suggest diabetes or pre-diabetes. Getting my blood sugar under control was an absolute game-changer.

INFLAMMATION-BASED PCOS

This type of PCOS is most often present in women who are not overweight—nor do they present classic symptoms of PCOS. A variety of factors causes inflammation, including food intolerances, exposure to environmental toxins, and a poor diet.

SYNTHETIC HORMONE-INDUCED PCOS

This kind of PCOS is common for women who have been on the pill or other hormonal birth control (for a long time). This was also me. Birth control’s synthetic hormones shut down communication in the body to prevent pregnancy. However, it can take time to re-ignite this communication channel.

It’s possible to have a combination of these three types of PCOS, or for the root cause of your PCOS to evolve.

How I Put My PCOS in Remission

First and foremost, I focused on balancing my blood sugar. I started eating 20-40 grams of protein per meal and incorporated more healthy fats and gut-friendly foods. When consuming gluten and dairy, I made sure to choose high-quality sources (grass-fed, organic, etc.). These habits still ring true today. I began seed cycling and taking supplements as well. Furthermore, I opted for strength training over cardio, started routine acupuncture, and incorporated a daily mindfulness practice. Within 12-16 weeks of implementing these habits, my cycle began to regulate!

Everything—from food, supplements, and lifestyle choices—proved beneficial. It’s hard to know exactly what did the trick. But after three months, I regained my cycle. From 2018-2019, I focused on tuning in to my body’s intuitive needs, and it changed me for the better. I learned that healing from a hormone imbalance is not linear. Trial, error, and a lot of patience were my guiding lights. I have since had two healthy pregnancies and have kept my PCOS symptoms to a minimum.

Do you need to go on a diet to heal your hormones?

Not necessarily! Rather than approach food from a diet mentality, consider healing your hormones with a focus on blood sugar balance. Ultimately, the right nutrition can be tremendously beneficial for hormone health. Your diet plays a significant role in hormonal production (and maintaining hormone balance!). Eating nourishing foods—and the right balance of these foods—can ensure happy hormones. Au contraire, consuming too many inflammatory oils, ultra-processed foods, and sugar can cause imbalances. In turn, wreaking havoc on your body. This following PCOS meal plan will empower you to take the health of your hormones into your own hands.

Is it necessary to eat dairy-free?

If you’ve spent time researching what fellow PCOS-ers eat, you’re probably aware that some advocate for eating gluten-free and dairy-free. These are common recommendations for managing PCOS. But keep in mind that just because they’re common approaches doesn’t mean they’re necessary for every woman with hormonal imbalances. In fact, when it comes to dairy, there is no proven link between restricting dairy and improving PCOS symptoms. The recommendation to go dairy-free is rooted in a correlation to acne (as acne and PCOS are often observed together). Love your cheese? Good news: a dairy-free approach for PCOS management may not be necessary for you.

Does gluten make PCOS worse?

Not necessarily. Research shows a gluten-free diet will not automatically improve your PCOS symptoms—unless you have an underlying gluten sensitivity. Rather, research shows that improving PCOS symptoms comes from choosing more organic, wholesome—and less highly processed—foods. All of that said, if you have an autoimmune condition, such as Hashimoto’s thyroiditis, gluten can trigger inflammation. While eliminating gluten can decrease symptoms, it’s not required for women with PCOS.

Work with a PCOS-focused Registered Dietitian to help you learn how nutrition can support the management of your PCOS.

3-Day PCOS Meal Plan

Ready to start healing your hormonal imbalances, naturally? Below is a simple yet nourishing PCOS meal plan. Use the following guide as inspiration! Understanding how to connect with your natural appetite is key. Keep in mind that these are general recommendations and you may need to adjust this meal plan to meet your daily caloric needs.

Add snacks and sweet treats as you need! I love cottage cheese on rice cakes with sliced tomatoes and flake salt, dark chocolate with walnuts, hard-boiled eggs topped with hot sauce, Greek yogurt with chopped apple, pumpkin seeds, and cinnamon, and carrot sticks with hummus. My protein eBook has plenty of ideas and simple recipes too!

DAY 1

Breakfast: Chocolate chia pudding topped with Greek yogurt (or coconut yogurt), blackberries, and low-sugar granola.

Lunch: Fiber-rich salad with butter lettuce, rotisserie chicken (or baked tofu), cherry tomatoes, marinated artichoke hearts, roasted carrots, and feta. Top with extra-virgin olive oil and a splash of apple cider vinegar.

Dinner: Paleo egg roll in a bowl.

DAY 2

Breakfast: Scrambled eggs with a side of breakfast sausage, berries, and walnuts.

Lunch: Herby salmon salad with seedy crackers.

Dinner: Grilled grass-fed steak and halloumi sheet pan.

DAY 3

Breakfast: Protein pancakes.

Lunch: Snack plate with deli turkey, sharp cheddar cheese or chopped avocado, grain-free tortilla chips, cherry tomatoes, olives, and cornichons.

Dinner: Chicken ranch pasta salad.

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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.