Eating for PCOS: Balancing Protein, Fibre and Healthy Fat

Being diagnosed with Polycystic Ovarian Syndrome (PCOS) completely rocked me. I’m a foodie at heart, and suddenly I was being told that my favorite things—pizza, pasta, and wine—had to go. (And yes, I absolutely consider wine its own food group!) I learned about my PCOS during my fertility journey, but honestly, the first thing on my mind was: what in the world am I going to eat?

I dove headfirst into every book I could find on eating for PCOS, fertility, and insulin resistance. But most of what I found felt overly restrictive and impossible to maintain: no gluten, dairy, alcohol, caffeine, or sugar. I thought, this just isn’t going to work for me.

My mission quickly became finding and creating recipes that actually brought joy and didn’t feel like punishment. And now I’m sharing what I’ve learned—and what’s worked for me—right here at The PCOS Pantry.

Understanding PCOS and Insulin Resistance

To keep it simple: high insulin levels stimulate the ovaries to produce excess androgens (like testosterone). In turn, high androgen levels make your cells less responsive to insulin, worsening insulin resistance. Managing blood insulin levels is one of the most effective ways to manage PCOS symptoms—and you can do that with food.

The Power of Protein, Fat, and Fiber

Up to 70% of women with PCOS struggle with insulin resistance. Supporting your blood sugar through high-protein, fiber-rich meals with healthy fats is a powerful, natural tool for symptom management.

Forget counting calories or cutting all carbs. If you focus on protein, fiber, and fat, everything else will fall into place.

How Much Protein Should I Eat?

Protein slows digestion and helps prevent blood sugar spikes and crashes.

Recommended intake: 0.55 to 0.9 grams per pound of body weight. Example: A 150 lb woman should eat 82.5–135 g per day.

Healthy Protein Sources (with grams per serving)

Animal-Based:

• Chicken breast (3 oz) – 26g
• Ground turkey (3 oz) – 22g
• Eggs (2 large) – 12g
• Salmon (3 oz) – 22g
• Tuna (3 oz) – 20g
• Greek yogurt, full-fat (¾ cup) – 17g
• Cottage cheese, full-fat (½ cup) – 14g
• Grass-fed beef (3 oz) – 22g
• Bone broth (1 cup) – ~10g (varies)

Plant-Based:

• Lentils (1 cup) – 18g
• Chickpeas (1 cup) – 15g
• Edamame (½ cup) – 9g
• Chia seeds (2 tbsp) – 5g
• Hemp seeds (3 tbsp) – 10g
• Plant-based protein powder (1 scoop) – 20–25g

How Much Healthy Fat Should I Eat?

Healthy fats slow digestion, keep you fuller longer, support hormone production, and improve insulin sensitivity.

Recommended intake: 30–40% of total daily calories from healthy fats. Example: For 1,800 calories/day, aim for 60–80g of fat.

Healthy Fat Examples:

• ½ avocado – 15g fat
• 1 tablespoon olive oil – 14g fat
• Salmon (3 oz) – 12g fat
• Almonds (1 oz) – 14g fat
• Coconut oil (1 tbsp) – 13g fat
• Nut butter (2 tbsp) – 16g fat
• Chia or flax seeds (1 tbsp) – 4–5g fat

Note: Skip anything labeled "low-fat," especially dairy.

How Much Fiber Should I Eat?

Fiber helps regulate blood sugar by slowing carb absorption and improving insulin sensitivity.

Recommended intake: 25–35g per day. 

High-Fiber Foods:

• Chia seeds (2 tbsp) – 10g
• Flaxseeds (2 tbsp) – 5g
• Lentils (1 cup) – 15g
• Broccoli (1 cup cooked) – 5g
• Brussels sprouts (1 cup) – 4g
• Carrots (1 cup raw) – 4g
• Sweet potatoes (medium, with skin) – 4g
• Raspberries (1 cup) – 8g
• Apples (medium, with skin) – 4g
• Avocado (1 fruit) – 10g
• Quinoa (1 cup cooked) – 5g
• Popcorn (3 cups air-popped) – 4g

How to Build a PCOS-Friendly Plate

You don’t have to eliminate carbs or sweets entirely. With the right food combinations, blood sugar stays stable—and you stay satisfied.

Aim for meals with:

• 8g+ of fiber
• 25g+ of protein
• 15g+ of healthy fat

Every recipe at The PCOS Pantry follows this formula. If you focus on these things you can create complete meals without having to count calories or worry about carbohydrates.

What to Avoid or Limit

• Refined sugar & artificial sweeteners (white sugar, brown sugar, molasses, aspartame)
• Processed carbs (like white flour products and white rice)
• Processed oils (canola oil, sunflower oil, vegetable oil)
• Alcohol (moderate wine can lower insulin, but also causes inflammation, so limit your intake)
• Caffeine (drink decaf, or limit intake as much as possible)

Should I Avoid Gluten and Dairy?

Many experts recommend eliminating both, but I find it more realistic to limit them. Unless you have a known intolerance, some gluten and dairy can still be part of a balanced diet—especially full-fat dairy, which adds valuable protein and fat.

The PCOS Pantry recipes are mostly gluten-free and dairy-optional, with substitution ideas included.

How Can The PCOS Pantry Help?

Getting diagnosed with PCOS is overwhelming. Whether you’re facing infertility, weight gain, acne, or anxiety, a diet high in protein, fiber, and healthy fats can help.

The PCOS Pantry makes it easier with simple, satisfying recipes that are:

• Hormone-friendly
• Blood sugar balancing
• Family-approved (even for picky eaters!)

You don’t have to give up your favorite foods—you just need better versions. And that’s exactly what you’ll find here.

Here are a few recipes to get you started:

• Blackened Salmon Kale Caesar Salad
• Chai Latte Protein Quinoa Porridge
• Turkey and Mushroom Stuffed Zucchini
• Bruschetta Omelette

Here are some of my favourite books about PCOS:

• 8 Steps to Reversing Your PCOS
• Getting Pregnant with PCOS

Friendly Disclaimer:

Everyone’s PCOS journey is different, and what works for one person might not work for another. I always recommend working with a healthcare professional to find the right approach for you. I'm not a nutritionist or naturopath—just someone who’s been through it, sharing what has helped me along the way.