PCOS

PCOS stands for Polycystic Ovary Syndrome, a common hormonal disorder that affects people with ovaries, typically during reproductive years.

What Happens in PCOS?

People with PCOS often have:

  • Irregular periods or no periods at all

  • Excess androgens (male hormones) leading to symptoms like acne or facial hair

  • Ovarian cysts (enlarged ovaries with small fluid-filled sacs)

However, not everyone with PCOS has cysts, and not all cysts mean PCOS.

Common Symptoms:

  • Irregular or missed periods

  • Excess facial or body hair (hirsutism)

  • Acne or oily skin

  • Weight gain or difficulty losing weight

  • Hair thinning on the scalp

  • Difficulty getting pregnant

  • Mood swings or depression

What Causes PCOS?

The exact cause isn’t fully known, but it’s often linked to:

  • Insulin resistance

  • Hormonal imbalances

  • Genetics (runs in families)

How Diet & Lifestyle Help

Managing PCOS often involves:

  • Balanced, low-GI diet (like millet and whole grains)

  • Regular physical activity

  • Stress management

  • In some cases, medication (like birth control or insulin-sensitizing drugs)

PCOS-FRIENDLY 1-DAY MEAL PLAN

Designed to stabilize insulin, reduce cravings, and support energy & mood.

Breakfast: Creamy Millet Porridge

Ingredients:

  • ½ cup cooked millet

  • 1 cup unsweetened almond milk

  • ½ tsp cinnamon

  • 1 tbsp ground flaxseed

  • 1 tsp almond butter

  • Handful of berries (blueberries or raspberries)

Why it works: Low-GI millet + fiber + healthy fats = slow energy release & hormone support.

Lunch: Millet & Chickpea Power Bowl

Ingredients:

  • 1 cup cooked millet

  • ½ cup cooked chickpeas

  • Mixed greens (spinach, kale)

  • ¼ avocado

  • Chopped cucumber, bell pepper

  • Olive oil + lemon dressing

Why it works: Anti-inflammatory, plant-based proteins, fiber-rich—keeps you full & stabilizes blood sugar.

Snack: Hormone-Supporting Smoothie

Blend:

  • 1 scoop plant-based protein

  • 1 tbsp chia or hemp seeds

  • ½ frozen banana

  • Handful of spinach

  • 1 cup unsweetened almond milk

  • Dash of cinnamon

Optional: Add inositol powder (widely recommended for PCOS)

Dinner: Millet Stir-Fry with Tofu & Veggies

Ingredients:

  • 1 cup cooked millet

  • ½ block organic tofu (cubed)

  • Broccoli, zucchini, bell pepper

  • Tamari or coconut aminos

  • Sesame oil & garlic

Why it works: Protein + fiber + healthy fats = satisfied without blood sugar spikes.

Optional Treat: 2 Squares of Dark Chocolate (70%+)

Rich in magnesium, which supports hormone balance and reduces cravings.

General PCOS Nutrition Tips:

  • Favor low-GI carbs (millet, quinoa, sweet potato)

  • Include healthy fats (avocado, nuts, olive oil)

  • Aim for 25–35g fiber/day

  • Limit added sugar & refined carbs

  • Consider spearmint tea, magnesium, or inositol (consult your doctor)