Protein Diet Plan for PCOS (With Free Meal Plan!)

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Protein Diet Plan for PCOS: Introduction

Have you learned the importance of a higher protein diet for PCOS but not sure how to make it work?  In honor of the official release of my new guide “The Ultimate Guide to Protein for PCOS“, let’s talk about how to harness the power of protein to manage PCOS effectively.

In this comprehensive article, we’ll delve into the significance of protein in PCOS management, explore different types of protein sources, and provide you with practical tips on incorporating protein into your daily diet (plus a sample diet plan to help!)

Ready to get straight to the sample protein diet plan?  Scroll down to the end of this article and you’ll see it!

What is PCOS?

PCOS, or Polycystic Ovary Syndrome, is a hormonal disorder that affects millions of women worldwide. It is characterized by hormonal imbalances, irregular periods, cystic ovaries, and often insulin resistance. Managing PCOS can be challenging, but lifestyle modifications, including dietary changes, can play a crucial role in alleviating symptoms and improving overall health.

One of the main changes you can make to improve your PCOS symptoms is to reduce your insulin resistance.  Functional Nutrition for PCOS

And the best way to do that is to start by eating enough protein!

How High Protein Diet Plans Help PCOS

Protein is a macronutrient essential for various bodily functions, including hormone synthesis, muscle maintenance, and metabolism. For individuals with PCOS, incorporating adequate protein into the diet can offer several benefits:

First, protein helps slow the release of sugars from our food into our bloodstream.  Anytime we eat carbohydrates, our body breaks them down into sugars called glucose.  This is a fuel source for our cells and it’s insulin’s job to signal to the cells to open up and take in this energy source.   But, insulin is also the hormone responsible for our ovaries making too much testosterone.  This happens when we are insulin resistant and are making too much insulin in response to our blood sugar rising.

One reason we make too much insulin is due to our blood sugar spiking too rapidly.  Protein helps with that!

Protein also acts as an insulin agonist (meaning it reduces the amount of insulin we make in the first place).

Higher protein diet plans can also help with PCOS gut health (one of the causes of inflammation in PCOS) and can help maintain muscle mass that improves our metabolic rate.

What is Protein?

Protein is composed of amino acids, which are the building blocks of our body’s tissues and organs. It plays a vital role in repairing and building muscle, supporting immune function, and regulating hormone production.

Primary and Secondary Proteins

Protein sources can be categorized into primary and secondary proteins. Primary proteins are those derived from animal sources, such as meat, poultry, fish, eggs, and dairy products. Secondary proteins come from plant-based sources like legumes, nuts, seeds, and grains.

Ideally, in PCOS you would choose mostly primary proteins for your meals with additional secondary sources throughout the day.  Both sources are key for PCOS hormone balance, but you get the most immediate benefit from primary sources.

If you are primarily vegetarian or vegan, the advice changes for you and we focus more on fiber than protein for blood sugar balance, including adding in lots of soy products if tolerated.

Choosing Anti-inflammatory Proteins for PCOS

Inflammation is a common issue in PCOS, contributing to insulin resistance and other symptoms. Opting for anti-inflammatory protein sources can help reduce inflammation and improve overall health. Examples include fatty fish (salmon, mackerel), grass-fed beef, pasture-raised poultry, and plant-based proteins like quinoa, tofu, and tempeh.

We want to also avoid too many advanced glycation end products (AGEs).  AGEs happen when meats are grilled, fried, or otherwise browned or blackened.  To avoid this, aim to bake, steam, and boil more often as well as adding acidity to marinades (vinegar, lemon juice) and using fresh herbs when you cook.

Protein Powders for PCOS

Protein powders can be a convenient way to increase protein intake, especially for individuals with busy lifestyles. Whey protein, pea protein, and collagen protein are popular choices among those with PCOS. However, it’s essential to choose high-quality, minimally processed protein powders without added sugars or artificial ingredients.

My favorite protein powder for both flavor, texture, and and PCOS health benefits is this one. 

It’s the Be Well by Kelly Grass Fed protein.  This is a beef protein isolate so it’s beef based but non-dairy.  It tastes like chocolate or vanilla and is sweetened only with monk fruit and third party tested for heavy metals like lead.

If you want to try it, there are sample sizes available.  You can also use my code AMBER10 for a discount!

The Importance of Balance (Protein vs Macros): Protein Diet for PCOS

While protein is essential, it’s crucial to maintain a balanced diet that includes adequate amounts of carbohydrates and healthy fats. Balancing macronutrients ensures that your body receives the nutrients it needs for optimal function. Aim for a balanced plate with each meal, including protein, complex carbohydrates, and healthy fats.

One mistake I typically see is the overfocus on protein means people forget to eat their fiber and veggies!  Fiber is just as important for PCOS blood sugar as protein!  You can see more about how to design your day here How to Plan Your PCOS Diet like a Nutritionist

How much protein should you eat for PCOS?

Your protein needs depend on a few factors: how severe is your insulin resistance, what are your activity goals, how active is your life, etc.  But in general I have some recommendations I like my PCOS clients to follow:

Aim for 20g of protein at least per meal.  This looks like about 3 oz of protein or the size of half a chicken breast.  Different meats and other foods contain different amounts of protein but it’s not hard to find that info.  I often google “how much protein is in…” and it gives you a result with the grams of protein!

For reference, 20g is about:

• 1 scoop protein powder
• Half a chicken breast
• 6-7 large shrimp
• Half a filet of salmon
• 5 oz of tofu

Once you’re consistently getting 20g with your meals and at least 8g with your snacks, you can work on adding if you need to.  Many people will need more especially if they strength train, have severe insulin resistance, or want to lose weight.

Your eventual goal should be to aim for at least 100g protein per day.

PCOS Protein Guide

To help you navigate the world of protein, I’ve created the “Ultimate Guide to PCOS Protein,”. This comprehensive guide provides in-depth information on protein sources, serving sizes, meal ideas, and more. Whether you’re new to PCOS or looking to optimize your nutrition, this guide is a valuable resource for your journey to better health- and it’s super budget friendly!

Find the protein guide here. 

Protein Sample Meal Plan

To get you started on your higher protein diet for pcos journey, here’s a sample meal plan that incorporates a variety of protein sources:

• Breakfast: Greek Yogurt Parfait  (find more ideas here Easy High Protein Breakfast Ideas for PCOS: 5 Recipe Ideas)
  • 1 cup of plain Greek yogurt: Approximately 20g of protein
  • 1/4 cup of sliced almonds: Approximately 6g of protein
  • 1/2 cup of mixed berries: Approximately 1g of protein
  • Total protein: Approximately 27g

  Snack: Hard-Boiled Eggs and Carrot Sticks

  • 2 hard-boiled eggs: Approximately 12g of protein
  • 1 medium carrot, sliced: Approximately 1g of protein
  • Total protein: Approximately 13g

  Lunch: Grilled Chicken Salad

  • 4 oz (113g) of grilled chicken breast: Approximately 25g of protein
  • 2 cups of mixed greens: Approximately 2g of protein
  • 1/4 avocado: Approximately 1g of protein
  • 1 tablespoon of olive oil dressing: 0g of protein
  • Total protein: Approximately 28g

  Snack: Hummus with Cucumber Slices and Whole-Grain Crackers

  • 2 tablespoons of hummus: Approximately 2g of protein
  • 1 medium cucumber, sliced: Approximately 1g of protein
  • 5 whole-grain crackers: Approximately 2g of protein
  • Total protein: Approximately 5g

  Dinner: Baked Salmon with Roasted Vegetables and Quinoa

  • 4 oz (113g) of baked salmon: Approximately 25g of protein
  • 1 cup of roasted vegetables (e.g., bell peppers, broccoli, carrots): Approximately 2g of protein
  • 1/2 cup of cooked quinoa: Approximately 4g of protein
  • Total protein: Approximately 31g

  Total Protein Intake for the Day: Approximately 94g

Conclusion: Protein Diet for PCOS

Incorporating adequate protein into your diet is essential for managing PCOS and promoting overall health. By choosing high-quality protein sources, balancing your macronutrients, and following a balanced meal plan, you can support your body’s needs and improve your PCOS symptoms.

I hope this helps you visualize your protein needs better!  Good luck in your journey!