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Lunch ideas that will keep you energised during PCOS

By :Jinali Shah 0 comments
Lunch ideas that will keep you energised during PCOS

Polycystic Ovary Syndrome (PCOS) is a common health problem affecting women's reproductive systems. An irregular period or an absence of menstruation is one of the most contagious symptoms. With the guidance of your gynecologist and the implementation of healthy practices, PCOS can be treated. Diet and lifestyle choices can have a big impact on PCOS and your symptoms. 

To know more about what food to eat, the best lunch women should eat dealing with PCOS, suggestions from trained top dieticians etc., this blog will serve your purpose better. 

Also, this blog speaks about the food style habits women should follow during PCOS; therefore, a proper diet plan from the top dietician is necessary. If you search for trained dieticians online, there are a variety of online resources available. You may get puzzled by the different names. Connect with Zury to do your work easily. 

We are moving forward with the topic. 

How to detect PCOS? (symptoms of PCOS

PCOS has become very common these years, and many women are affected by it every year. While these symptoms can be treated, some women may not experience any of the signs at all. 

Some women may have problems with pregnancy, while others may only experience menstrual problems. Some may not be able to conceive, or both are possible. 

Common PCOS symptoms are- 

  • Irregularity in periods or no periods at all. 
  • Unnecessary weight gain. 
  • Acne breakouts 
  • Scepticism and depression. 
  • Difficulty in getting pregnant because of failure or irregular ovulation. 
  • Either thinning of hair
  • Hair fall

Suffering from PCOS is risky, and thus, it is important to have a regular health checkup from a gynaecologist who has experience in dealing with women having PCOS. 

Complications of PCOS

Every woman faces PCOS worries about how their body will react to PCOS. Women facing PCOS need to understand having a higher androgen level can affect their health. The complications of PCOS that requires the earliest medical help are- 

  • Uterine bleeding isn't normal.
  • Hypertension or infertility.
  • Type 2 diabetes. 
  • Premature birth
  •  Preterm labour.
  • Metabolic syndrome (risk for high blood pressure, heart disease etc. )
  • Miscarriage 
  • Endometrial cancer

All the complications mentioned above should be addressed with your gynaecologist to avoid any problems in future. 

When to eat and what to eat? 

Women with PCOS should eat regularly to keep their insulin levels in check. They should eat every three to four hours, which for most women includes three meals (breakfast, lunch, and dinner) with a snack in between. Many women find it difficult to trust their hunger cues, so eating frequently but in smaller quantities is a good place to start.

Furthermore, the Meals and snacks should generally contain a balance of protein, high-fibre, and low-GI carbohydrates, as well as lots of vegetables and fruit.

The meal and snack tips below will brief you a little more about it. 

  • Eat a variety of foods daily.
  • Eat plenty of vegetables and fruits, at least 2.5 cups of cooked vegetables. 
  • In each meal, include some protein and a reasonable amount of carbohydrates. 
  • To make your meals and snacks more nutritious, eat unrefined carbohydrates like wholegrain cereals, legumes, and fruit in place of refined carbohydrates like white bread, white rice, soft drinks, lollies, and biscuits.
  • Limit saturated fats and instead use extra virgin olive oil, avocado, nuts, and seeds, good sources of healthy fats. 
  • Try to consume more fresh foods and reduce the consumption of processed packaged goods. 
  • Consider how much you eat and drink and the foods and beverages you choose.

Above all, it is always important to concern yourself with top dieticians to better understand what to eat and what to avoid. 

Dieticians give proper food suggestions to women during PCOS

PCOS diet plan for lunch 

Because you are busy working and in the middle of the day, lunch is one of the most difficult meals to prepare. You don't have a lot of time to put together something simple. 

However, a healthy lunch is still necessary to re-energize your body and nourish you for the rest of the day. To make your life easier, I'll explain what makes a decent lunch for PCOS women and provide some PCOS lunch options. The good news is that making a PCOS lunch is simple, quick, and filling. 

1. Healthy Fats

Healthy fats should be a part of your meal. It helps to blunt blood sugar and leaves your stomach filled. With an empty stomach, cravings for sugary items increase. Therefore, you will be less likely to have those nasty sugar cravings when your stomach is full. 

Healthy fat choices in which are lunch best for women dealing with PCOS include- 

  • Nuts 
  • Avocado 
  • Avocado oil 
  • Nut Butter
  • Olive oil etc. 

Further, have proper food suggestions from your dietician to avoid any mishappening. 

2. Complex carbohydrates 

You don't have to eliminate carbs from your diet; you must select which ones you consume. 

Because they are nutrient-dense and high in fibre, complex carbs are the best food for lunch for women with PCOS. They also break down slowly in the digestive area, so there will be no sudden rise in blood sugar. 

These include the following- 

  • sprouted grain bread.
  • Lentils and beans 
  • Barley, etc

3. Vegetables and fruits 

Every doctor I know will advise you to consume plenty of fruits and vegetables. They're rich in antioxidants, vitamins, and nutrients that help our bodies function, and there's a reason for it. 

Vegetables should make up around half of your plate. If you can't accomplish that right away, start with a small dish of things you like and work your way up. 

Experiment with different vegetables and different ways to prepare them. Spices and seasonings will be beneficial. 

There are several misconceptions concerning PCOS and fruit. Fruit is high in antioxidants and has numerous health advantages. 

Fruits and vegetables include every type of it. There is no proper type for any of it. 


Avoiding the dreaded afternoon slump by eating a PCOS-friendly meal will give you benefits and energize your body. Remember to include protein, healthy fats, complex starch, and vegetables and fruits in your PCOS lunch. 

If you still believe you will need help from top dieticians, as mentioned earlier, do not hesitate to contact Zury. 


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