Healthy PCOS Breakfast Recipes (2024)

Have you ever wondered if the popular saying, "breakfast is the most important meal of the day," still holds true for those with polycystic ovary syndrome (PCOS)? If you're on a PCOS diet journey, the idea of planning meals can be daunting and overwhelming. It may even feel easier to skip breakfast altogether rather than unravel the conflicting information and figure out what's best for you.

This article is specifically dedicated to shedding light on why breakfast is vital for women with PCOS. Let's delve into the significance of breakfast and how it can positively influence your hormone balance and overall well-being.

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Why Breakfast Matters for PCOS:

The word "breakfast" originated from breaking the overnight fast. It's about kickstarting our metabolism after a night of rest. For women with PCOS, skipping breakfast is not advisable. Our hormones are delicate and require nurturing. Skipping breakfast can increase cortisol levels (also known as our stress hormone), leading to heightened insulin resistance, which many women with PCOS already experience.

Research indicates a range of benefits associated with eating breakfast, including:

  1. Balancing blood sugar levels throughout the entire day.
  2. Reducing cravings, especially for carbs, throughout the day.
  3. Decreasing episodes of binge eating.
  4. Consuming fewer overall calories, which can be helpful if you're aiming to lose weight or prevent weight gain.
  5. Experiencing increased energy levels throughout the day.
  6. The potential for improved fertility.

What Makes a PCOS-Friendly Breakfast?

Now that we understand the importance of breakfast and its impact on PCOS and hormones, let's explore what a PCOS-friendly breakfast should include:

  1. Protein: Protein plays a crucial role in building and maintaining muscle mass. It also helps to keep you feeling full and stabilizes blood sugar levels. Consider incorporating sources like lean meats, poultry, eggs, dairy, soy, beans, and legumes.
  2. High Fiber Carbs: Opt for complex carbs, also known as high fiber carbs, as they are slowly digested, resulting in a longer-lasting feeling of fullness and a slower rise in blood sugar levels. Look for fruits, vegetables, whole grains, beans, and legumes when selecting your breakfast options.
  3. Healthy Fats: Don't shy away from incorporating healthy fats into your breakfast. They are essential for blood sugar balance, the absorption of certain vitamins, and hormone health. Choose unsaturated fats like oils, butter, nuts, seeds, olives, and avocado to reduce inflammation, a central factor in many PCOS symptoms.

Breakfast plays a pivotal role in the lives of women managing PCOS. By crafting a well-rounded breakfast that includes protein, high fiber carbs, and healthy fats, you can take significant steps towards managing your PCOS symptoms and improving your overall quality of life.

Remember, breakfast is not just a meal, but an opportunity to nourish your body and nurture your hormones. Embrace the power of breakfast and set yourself up for a healthier and happier future with PCOS.

Here are our favourite Go-To PCOS friendly breakfasts:

PCOS Overnight Oats with Figs, Cranberries and Walnuts

There’s no excuse for not preparing a healthy breakfast now that overnight oats are all the rage! Not only are they a great addition to a PCOS diet, they're super easy to prepare and literally take 3 minutes. It’s just a case of throwing all the ingredients together in a bowl (or in a jam jar and take to work!).Full recipe here….

Wheat free oats with cinnamon, bananas, chai seeds & walnuts

There's nothing better than a nice warming bowl of porridge for breakfast in the morning. With all of our daily demands, you need to make sure you're not running on empty and this slow energy releasing bowl of goodness keeps you fuller for longer. And as a bonus, it's also great for your PCOS!Full recipe here…

Egg, Gluten & Dairy Free Pancakes!

Pancakes aren't just for pancake day! This egg, gluten free and diary free version can be enjoyed any day of the week (but mostly by me on the weekends!). Perfect for us PCOS ladies because they don't include nasties like gluten or dairy that can cause our bodies to go haywire. Full recipe here...

Avocado, Eggs & Toast

This is definitely one of our favourite go-to recipes. The avocado, eggs and toast combo works any time of the day – breakfast, lunch or dinner. Eggs areespecially perfect for breakfast if you are trying to avoid refined sugary breakfast cereals (a serious no go for those with PCOS) and are full of protein which should fill you up until lunch.Full recipe here…

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Here are some more amazing recipes we found from around the web, that we think you'll love:

PCOS Friendly Muesli

This Muesli recipe from happy Kitchen is a delicious breakfast idea that you could pre-make or prep on a weekend and enjoy all week long. It makes those early mornings before work so much easier if you know breakfast is ready and waiting. Muesli is healthy, packed full of energy, and tastes pretty great too.

Happy Kitchen Muesli Recipe

PCOS Friendly Oatcakes

These amazing oat pancakes from Jessica Gavin, are simple but yummy. it's the kind of breakfast idea that's perfect for a lazy weekend morning, and would be even better as breakfast in bed.

Jessica Gavin Healthy Oat Pancakes

PCOS Friendly Pancakes

If you love pancakes but want to try something a little different… These buckwheat, banana and passionfruit pancakes are a perfect place to start. They are fruity, fresh and satisfying - and jam packed with healthy vitamins and nutrients.

Great British Chefs Buckwheat Banana Passion Fruit Pancakes

Egg Muffins With Sausage, Spinach & Cheese

If you prefer a savoury start to the day, egg muffins would be a delicious breakfast idea. Perfect for on-the-go, or taking into the office too. You could also make these at the weekend, and they’ll last a few days in the fridge.

Two Peas & Their Pod Egg Muffins with Sausage, Spinach and Cheese

Sweet Potato & Kale

For the perfect brunch idea, we absolutely adore this sweet potato and kale skillet recipe. It's the kind of thing you want to try on the weekend and invite lots of friends round to share. It's nutritious, totally healthy, and looks so so good.

Foraged Dish Sweet Potato and Kale Breakfast

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References

Healthy PCOS Breakfast Recipes (2024)

FAQs

Healthy PCOS Breakfast Recipes? ›

High Fiber Carbs: Opt for complex carbs, also known as high fiber carbs, as they are slowly digested, resulting in a longer-lasting feeling of fullness and a slower rise in blood sugar levels. Look for fruits, vegetables, whole grains, beans, and legumes when selecting your breakfast options.

What should people with PCOS eat for breakfast? ›

High Fiber Carbs: Opt for complex carbs, also known as high fiber carbs, as they are slowly digested, resulting in a longer-lasting feeling of fullness and a slower rise in blood sugar levels. Look for fruits, vegetables, whole grains, beans, and legumes when selecting your breakfast options.

Should I skip breakfast if I have PCOS? ›

Studies on individuals with PCOS show that those who regularly consume breakfast have a better metabolic profile than those who don't(1, 2).

How many eggs for breakfast in PCOS? ›

Nutritional Value Of 2 Eggs

Some research shows that eating two eggs daily may help reduce the severity of symptoms for those struggling with the symptoms of PCOS. Two eggs are a good source of omega-3 fatty acids, which improve insulin sensitivity and help regulate blood sugar levels.

How much protein should I eat for breakfast in PCOS? ›

Include 25 to 30 grams of protein per meal and 8 to 10 g per snack from animal and plant sources. Include sources of healthy fat in every meal, such as olive oil, nuts and seeds and fatty fish like salmon.

What should I eat everyday with PCOS? ›

Beans and other protein-rich legumes instead of meat. Non-starchy vegetables such as leafy greens (spinach, kale, escarole, endive, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel. Whole grains, such as brown rice, barley, sorghum and others.

Is oatmeal OK to eat with PCOS? ›

Yes! Oats offer unique nutritional benefits for women with PCOS, with several variations to choose from and some new recipe inspiration. While there is no cure for PCOS, a healthy diet can improve symptoms and overall health. Oatmeal is an excellent choice for women with PCOS due to its numerous health benefits.

Are eggs bad for PCOS? ›

Eggs, rich in protein and essential nutrients, can be part of a PCOS-friendly diet. They're a valuable component of a balanced meal plan.

Is cheese bad for PCOS? ›

Foods which have saturated or hydrogenated fats in, include dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods. These unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse, and can lead to weight gain which can also worsen symptoms.

Is coffee bad for PCOS? ›

High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).

Is banana good for PCOS patients? ›

​​Here's what to include in your PCOS diet: ​

Add fruits (Papaya, Banana, Apples, Kiwi), Vegetables (Broccoli, cauliflower, leafy green vegetables), Black Chana, Kidney beans, Healthy nuts (Walnuts, Figs, Dates), brown rice, oats, jaggery powder instead of sugars, in your regular diet.

Can I eat granola with PCOS? ›

Gluten-free granola, fruit, cocoa nibs, cinnamon, pistachios, and chia seeds are all tasty add-ons that keep it PCOS-friendly.

How many meals should a PCOS person eat a day? ›

Rather than having three large meals each day, try eating a small meal or snack every three to five hours. Aim to include a small amount of lean protein or vegetable within each.

What is the best breakfast for PCOS? ›

Whole wheat Toast with Toppings: Whole wheat toast with healthy toppings like almond butter, helps in managing insulin levels and blood sugar, making it ideal for PCOS. Ingredients such as whole grain bread, almond butter, almonds, berries, seeds, and cinnamon possess a low glycemic index, beneficial for PCOS.

What meat can I eat with PCOS? ›

Examples of foods high in lean protein for a PCOS diet include:
  • Fish (salmon, shrimp, tuna, cod)
  • Lean poultry (skinless chicken and turkey)
  • Plant protein sources (beans, peas, tofu, tempeh)
May 13, 2019

How much weight can I lose in 1 month with PCOS? ›

So, in PCOD/PCOS clients, our weight loss target is usually between 3-4 kgs/month.

Should I eat eggs if I have PCOS? ›

Tips for Incorporating Eggs Into a PCOS-Friendly Diet

They are abundant in protein and serve as an excellent source of omega-3 fatty acids. These acids are crucial for maintaining the health of muscles, eyes, nerves and tissues.

Can I have banana for breakfast with PCOS? ›

Yes! Bananas are good for PCOS. Bananas are often demonized due to their “sugar” content but in reality bananas are a healthy fruit you can easily incorporate into a healthy diet for polycystic ovary syndrome. Bananas contain natural sugars and starch along with fiber, vitamins and minerals.

How do I plan a meal with PCOS? ›

The following are essential components of effective PCOS meal planning:
  1. Balanced macronutrients. A well-balanced diet that includes carbohydrates, proteins, and fats is essential. ...
  2. Fiber-rich foods. ...
  3. Moderate sugar intake. ...
  4. Regular meals and snacks. ...
  5. Hydration. ...
  6. Mindful eating. ...
  7. Tailored to individual needs. ...
  8. Expert guidance.
Sep 29, 2023

How many times a day should you eat with PCOS? ›

It's recommended that women with PCOS eat regularly (every three to four hours) to help stabilise their insulin levels. Aim to eat often but reduce portion sizes.

References

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