Quick, Simple + Balanced PCOS Lunch Ideas
I remember first being told I have PCOS and feeling so overwhelmed. I turned to Google and felt even more confused with all of the information. Then, it got even worse when I tried to navigate all the mixed messages and contradicting information on social media.
Something as simple as “pcos lunch ideas” gave me so much confusion.
But what if I told you that you don’t need to eat anything “special” just because you have PCOS? You can have more carbohydrates than just cauliflower rice, or eat food other than processed, plant-based protein. This post will share some of my favorite nourishing meal ideas for lunch that can help to support your pcos symptoms and overall health- while still enjoying what you eat!
MY PCOS Story
Back in 2017, I was coming off the birth control pill and feeling rough. I had originally started birth control because I had been told it would "regulate my cycle". But then I learned that a regular cycle is not a birth control deficiency. And that oftentimes, birth control can be masking something else that is the underlying root of your symptoms.
At this time I was struggling with irregular periods, weight gain, mood swings and anxiety. But I was in the middle of nursing school, running on an insane amount of caffeine, and lifting heavy in the gym. I thought what I was doing should "fix" my symptoms- calorie counting, working out hard, being more disciplined, and resting less.
But instead, I kept feeling worse.
Fast forward to 2019 and I had my first bout of cystic acne. I also went nearly a year without having a cycle. Around this time I saw my primary care provider and was told my "labs were normal" but that I probably had PCOS or polycystic ovary syndrome. I felt so defeated.
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Nutrition Goals With PCOS
So what makes a healthy pcos diet? For every person who asks that question, you will probably find an equal amount of differing ideas and theories.
Some people say that PCOS is due to chronic inflammation. Some say that the root of this hormonal disorder is insulin resistance. And other studies say it's due to hormonal shifts in utero. Unfortunately, even though it is one of the most common diagnoses for women (currently is effect 5-10% of all women!), we don't know hardly enough about it.
But I view a PCOS-friendly meal the same way I look at any other "illness" or disease. My goal is always to introduce sustainable lifestyle changes for overall, holistic health. We can start with a foundation of lifestyle modifications that benefits everyone, and then get more strategic with the specifics and the nuance of PCOS.
Some of the specific ways to benefit your overall health when dealing with pcos symptoms:
blood sugar balance
this comes back to the topic of insulin resistance. Some articles state that insulin resistance is prevalent in 35-80% of PCOS cases! The good news is that we can lower insulin resistance and the body's insulin levels by how and what we eat. That is why many PCOS-friendly recipes aim to create a balanced meal of carbohydrates, lean proteins, and healthy fats. This helps to maintain stable blood sugar levels!
adequate protein
Speaking of protein- making sure you are including enough protein into your balanced diet can be a key to maintaining a healthy weight with PCOS. It can also help to keep those blood sugar levels in balance, support your body in building muscle, and help you feel satiated after a meal.
whole foods
PCOS has been correlated with many different micronutrient deficiencies including magnesium, vitamin d, zinc, and selenium to name a few. That is why I always recommend that people with PCOS focus on including whole, nutrient-dense foods in their diet. These whole foods have greater number of bio-available nutrients compared to their processed and packaged counterparts.
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Quick + Simple PCOS Lunch Ideas
I don't know about you, but when lunchtime rolls around, I'm ready to eat. I usually wake up around 7 with my kids and immediately have a big breakfast. Then we eat lunch somewhere between noon and one. Most mornings are when I get work done, take a walk, and get stuff done around the house. So, come lunchtime, I want something quick, easy, and nourishing.
Most often, this looks like meal planning and prepping on the weekend. I cook food in bulk for easy to grab lunches throughout the week for both me and my kids while my husband works. These are some of my favorite lunches to support my health goals (and keep those pcos symptoms at bay!) They are also not foods only I eat, but supportive and nourishing for the whole family!
Chicken Salad
I love to cook a whole roast chicken over the weekend. Then I'll pull the meat apart, cook some broth with the bones, and have an easy-to-grab source of protein ready! Then i'll mix it up with some high-quality mayo, onion, garlic, chopped apples, and sea salt and eat it alone or with a salad of leafy greens and balsamic.
Tuna Salad
Similar to the chicken salad, but make it tuna! My whole family loves tuna so it’s an easy go to option. You can have the tuna salad plain, make a sandwich out of it, or even grill up a tuna melt!
Roast Chicken and Veggies
One of my favorite meal prep hacks is cooking a whole chicken at the beginning of the week. I can then break it down into servings (love these glass containers for prepping lunches) and add some roasted veggies, or some greens to go along with it.
Then, after I have used all the meat, I can cook the bones for some homemade bone broth!
Protein pasta with grass-fed meat and marinara
I remember being told that I shouldn’t have pasta with PCOS 🙃 something about too many carbs or something like that. But I think it has more to do with how you consume carbohydrates (remember when we talked about blood sugar balance)..
My favorite way to enjoy pasta is by buying a gluten-free, protein-rich brand like Banza. Then, I add some marinara sauce and grass-fed ground beef for more healthy proteins. Top it off with some sauteed spinach, broccoli, or maybe a bit of feta cheese, and voila! Such an easy, filling meal to meal prep ahead of time.
Rice Bowl
I love cooking rice in bone broth for some added nutrients. Then add some ground meat, veggies, and coconut aminos (a great gluten-free alternative to soy sauce). Sometimes, I add micro-greens on top for added nutrients, fiber, and crunch.
You can mix it up by changing up the sauce, or using a different type of ground meat. While I do love coconut aminos, I also love making a quick homemade peanut sauce. Or adding a bit of sriracha! (the brand Yellow Bird is my FAVE for hot sauce— I usually always add it into my Thrive Market cart before checkout cause it is just that good!)
Mason Jar Salads
You can find hundreds of different varieties and recipes on pinterest and they are SO simple. I love adding health fats and plenty of protein to make them a little heartier and more filling.
Seaweed Wrap
I love throwing some microgreens, brown rice, and salmon into a seaweed wrap. It’s like a little DIY sushi roll/wrap kinda thing 🤣
Sweet Potatoes + BBQ Pulled Pork
This is a great way to enjoy complex carbohydrates- pair them with a source of protein! I also love adding some sauerkraut on top for added probiotics to support gut health.
sandwiches
Such an easy meal that often gets a bad wrap. Ditch the white bread and choose a whole grain or sourdough bread with a lower glycemic index. Add some turkey, cheese, mayo, and mustard and you're good to go! These are also a great option for young kids or having a healthy lunch on the go. If you want a more low-carb option, use one of those seaweed wraps again.
Greek yogurt bowls
This is a great option beyond just lunch! I eat greek yogurt for breakfast if I'm ever sick of eggs, and it's even one of my favorite snack ideas for busy days when I need some more protein. Some of my favorite things to add to greek yogurt are:
bee pollen - not for me since I’m allergic— but my husband and daughter LOVE it! Plus it is a great source of minerals and anti-inflammatory properties.
chia seeds for added protein and fiber
Sushi
My husband and I are BIG sushi fans. And I love that it is a balanced meal all on its own. Protein, carbs, and healthy fats all in one 👏 Skip the ones that are full of sugary sauces to support those blood sugar levels.
If you haven't noticed, most of my meal ideas are not anything fancy. They are all simple ingredients (most cooked or prepped ahead of time) and combined to create a balanced meal.
I don't eliminate certain types of foods "just because", but instead pay attention to how my body feels. This means that sometimes I cut out caffeine, other times I step back from cruciferous vegetables. I have learned to pay attention to my body and the ways it shows stress, and I nourish it accordingly.
Health should be about finding sustainable and effective ways to care for your body long term. No fad diets or quick fixes, but fostering health for life.
Kaelyn