The Ultimate PCOS-Friendly Grocery List + Hormone-Friendly Essentials
Nutrition is a powerful tool in managing PCOS, not only for boosting energy, reducing bloating, and regulating periods but also for protecting against common health concerns like Type 2 diabetes, heart disease, and liver disease.
The foods you eat - what, when, and how - directly impact your blood sugar levels! And with PCOS, there's a unique opportunity to use nutrition to reduce the chronic low-grade inflammation that often comes with this condition. By increasing your antioxidant intake and supporting your gut microbiome (which helps modulate anti-inflammatory responses), you can make a real difference in your health.
There are thousands of micronutrients that help your body function at its best! But at its core, all the “fancy science” comes down to a simple magic of meal preparation. One of the biggest barriers we see in managing PCOS is finding the time and energy to plan and prepare meals.
Having a reliable kitchen stocked with hormone-friendly ingredients ensures you’re always ready, whether you have just 10 minutes to throw something together or a few hours to enjoy a slow cooked meal.
Ready to take control of your PCOS journey?
Start by downloading the PCOS Symptom Tracker & Labs Checklist. It’s a simple tool to help you track your symptoms and lab results, making it easier to understand how your nutrition choices can support your health!
Proteins
Essential macronutrient for slowing the rate of blood sugar absorption, supporting satiety, immunity, muscle maintenance and more.
Chicken or turkey (rich in B vitamins, iron, zinc)
Poached ginger chicken with sauteed greens or served in soup
Make a big batch of meatballs and freeze them for easy meals
Skillet: sauteé with garlic, onions and other aromatics for a one-pan meal
Canned skipjack tuna, salmon (rich in omega-3 fatty acids, low in mercury)
Mix tuna with avocado, lemon, salt and pepper, add to wraps and salads
One pan meal with salmon, rapini and squash
Whole Eggs (high in B vitamins, choline, iron)
Steamed egg with a splash of soy sauce and scallions
Salsa and spinach omelette
Lean Beef (high in B vitamins, iron, zinc)
Stir fry with colourful vegetables and served with rice
Beef tacos with chopped lettuce, pico de gallo and guacamole
Lentils (high in fibre, iron and magnesium)
Daal with naan and cauliflower
Mix 50/50 with rice for a protein boost
Chickpeas (high in fibre, choline, potassium)
DIY falafels by blending chickpeas with garlic, cumin, coriander, cayenne
Or, a hummus with tahini, lemon juice, garlic and salt
Tofu (high in calcium and iron), tempeh (fermented soy great for gut health) and edamame (high in folate and iron)
Blend silken tofu into smoothies
10 minute mapo tofu - shoutout to Cookerru for this one.
Crumble tempeh as a taco filling with your favorite toppings
Boil edamame and sprinkle with iodized salt for a quick snack
Add edamame to a stir-fry as final topping
Tip: Prep protein in bulk! Cook up extra chicken, turkey, or tofu at the start of the week to have on hand for easy lunches or dinner.
Unsaturated fats
Fear no fats! Unsaturated fats help absorb vitamins A, D, E and K. Not to mention, they keep you full and blood sugar levels (thus insulin) steady.
Avocados (high in fibre, potassium)
Mix into guacamole, add to smoothies, or spread on whole grain toast
Nuts and nut butters (source of protein, fibre, vitamin E)
Add to salads, oatmeal, or baked goods for crunch and flavor.
Seeds (high in vitamin E, zinc, iron)
Add chia, flax, hemp to baked goods, mix into rice, porridge, yogurt
Olive oil or avocado oil (high in monounsaturated fats, antioxidants)
Drizzle over roasted vegetables, salads
Sautee meats and vegetables with avocado oil
Pantry and Freezer staples:
These quick and versatile ingredients are perfect for PCOS-friendly meals that require minimal prep.
Chickpea pasta (high in protein, fibre, and iron)
Great gluten-free pasta alternative. Pair with your favourite sauce or toss with sautéed vegetables for a quick, filling meal.
Canned pulses (high in fiber, protein as per above)
Don’t forget to drain -can toss into stir fries, souls or salads
Frozen shelled edamame (as per above again)
Boil or microwave for five minutes to defrost
Frozen shrimp (high in iron, protein, B12)
Defrost them by running under cool water for five minutes
Toss in a stir fry, bake, or even buy pre-cooked cocktail shrimp to eat as is
Produce aisle:
Veggies and fruits galore. You don’t need me to lecture you on why they’re important - so instead, I’m going to highlight longer-shelf life options that you can keep on rotation. No more spoiled produce!
Apples (high in fibre, pectins for gut health, vitamin C)
Store at room temperature for up to 2 weeks or refrigerate for longer shelf life
Great as a snack, poach them with some yogurt as a dessert, or shave them into muffins
Oranges (high in vitamin C, potassium)
Keep in a cool, dry place for up to 2 weeks.
Sweet Potatoes (high in fibre, potassium, beta-carotene)
Store in a cool, dark place for up to 3 weeks.
Roast, mash, or add to stews for a satisfying meal.
Cruciferous vegetables like bok choy, broccoli, cauliflower, Brussels sprouts (high in fibre, vitamins C and K, folate)
Refrigerate for up to 1 week for freshness.
Steam, roast, shred (if you have a sensitive digestive tract, I recommend cooking)
Bell Peppers (high in vitamin C)
Store in the fridge for up to 1-2 weeks.
Slice for snacking, add to salads, dip in hummus or sauteé in stir-fries
Yams and cassava (high in potassium, vitamin C and fibre)
Store in a cool, dark place for up to 3 weeks.
Boil or steam and eat as-is, or mash into a hearty side dish
Carrots, squash and sweet potato (high in beta-carotene, fibre)
Store in the fridge for up to 3 weeks.
Snack on baby carrots
Roast squash into a heart soup
Sweet potato fries in the air fryer
Onions (high in vitamin C, antioxidants)
Store in a cool, dry place for up to 1 month.
Adds flavour and pairs with pretty much any savoury food!
Garlic (antioxidant-rich, anti-inflammatory)
Keep in a cool, dry place for up to 1 month.
Add to virtually any dish to boost flavor and provide health benefits
PCOS herbs and spices:
Don’t under-estimate the power of herbs and spices! They may be in small volume, but cooking with these regularly offer a pack of flavour, and a wide range of health benefits. It may support better digestion and help to reduce inflammation.
Turmeric (anti-inflammatory)
Store in a cool, dry place for up to 1 year.
Add to curries, soups, roasted vegetables, or smoothies for an earthy, warming flavour
Ginger (anti-inflammatory, aids digestion, reduces nausea)
Store fresh ginger in the fridge for up to 3 weeks, or freeze it for longer storage.
Add fresh or ground ginger to stir-fries, teas, smoothies
Rosemary (antioxidant-rich, supports digestion)
Store fresh rosemary in the fridge for up to 2 weeks, or dry it for longer shelf life (up to 1 year).
Great for seasoning meats, roasted vegetables, and sauces/soups
There you have it, a done-for-you comprehensive PCOS friendly grocery list. Remember, there are SO many nutrients to pay attention to - the easiest way to up your nutritional intake to improve your PCOS is to aim for variety and….to prepare!
Planning and preparing hormone-friendly meals don't have to be time-consuming; with the right ingredients on hand, you can create quick, satisfying meals that fuel your body and support your hormonal health.
Hi! I’m Trista
A Registered Dietitian and reproductive health expert. I’m here to help you gain confidence to overcome your Polycystic Ovary Syndrome and digestive health woes, while bettering your relationship with food.
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Ready to find real hormonal relief with your PCOS?
Download the PCOS Symptom Tracker & Labs Checklist to track your progress and see how your meals affect your health. It’s an easy way to align your food choices with your body’s needs and feel your best!