Meals She Eats summary

You are what you eat. This old adage couldn’t be more spot-on when it comes to keeping your PCOS symptoms at bay. Every bite of food you take affects your hormones in one way or another, so it goes without saying that you need to watch what you put into your body.

Before you start researching the best diet plans, bear in mind that a typical 30-day meal plan won’t make your symptoms go away. You need to establish entirely new eating habits and stick with them for the long term. 

Foods consumed during the menstrual phase are all about restoring the nutrients your body is losing. This is when you should prioritize getting iron and zinc, so seafood and meats are definitely must-haves. Since your body is working hard during this period, stick with lightly cooked meals that can be easily digested. Raw fruits and veggies should be avoided – but you can still incorporate juices and smoothies. 

One of the best meals to get you through your menstrual phase is Miso Soup. For this, you’ll need four cups of dashi or veggie broth, a quarter cup of white miso, two teaspoons of coconut aminos, a cup of chopped kale, five sliced shiitake mushrooms with the stems removed, five ounces of medium-diced tofu, and two sliced green onions. 

The follicular phase is typically marked by increased hormone levels as your body develops eggs. During this time, you need a varied selection of food, including carbs, proteins, and fats. You also have to thoroughly cook your ingredients, so sautéed and steamed preparations are preferred. 

Give macaroni salad a try. Bring out eight ounces of gluten-free elbow pasta, a teaspoon of extra-virgin olive oil, four to six diced sweet gherkins, half a red bell pepper, diced, one or two thinly sliced celery ribs, one-third of a cup of diced red onion, two chopped hard-boiled eggs, and half a cup of shredded carrots. Follow the package instructions to cook your pasta. Once it’s done, rinse with cold water and toss with some olive oil before mixing in the other ingredients. 

It is during your ovulatory phase that ovulation occurs. Your primary focus here is making the egg as healthy as possible and supporting the liver as it eliminates your excess hormones. For that, you need to fill up with fiber-rich veggies and raw fruits. Your sex drive will also rise in this phase, and consuming dark chocolate and strawberries will help amplify it further. Lean toward cooking methods that boost your body’s detoxification and digestion. These include juicing, poaching, blending, and steaming. 

An easy-to-make recipe for your ovulatory phase is Avocado Toast with Strawberry and Onion. It calls for two slices of gluten-free bread, half an avocado, a quarter of a thinly sliced red onion, two or three thinly sliced strawberries, a teaspoon of extra-virgin olive oil, and salt and pepper. Simply toast the bread, spread the avocado on top, and add the red onion and strawberries. Flavor with olive oil, salt, and pepper, and enjoy! 

While in your luteal phase, you’d want to help your body produce progesterone hormones. Doing so will lessen your PMS symptoms, making the transition to your menstrual phase a lot more comfortable. Incorporate foods rich in vitamins B6, B9, and E, as well as zinc and magnesium, into your diet. It’s best if these foods are warm – roasted or baked – for faster absorption by the digestive tract. 

A must-try recipe is the Pumpkin Turkey Chili. Heat a tablespoon of extra-virgin olive oil in a deep skillet over medium heat. Stir in a diced medium white onion, a diced medium red bell pepper, and a diced medium yellow bell pepper for five minutes. Adjust the heat to medium-high, and stir in a pound of ground turkey for seven more minutes. Flavor the turkey with half a tablespoon of garlic powder, up to a tablespoon of chili powder, a teaspoon of ground cinnamon, and salt and pepper. Mix for a minute. Finally, add a can of diced tomatoes and a can of pumpkin purée. Let it simmer for 20 minutes. When serving, top with cilantro, toasted pumpkin seeds, and dairy-free sour cream. 

While PCOS is not curable, you can combat your symptoms with the proper treatment plan. Part of this approach is being more thoughtful about what you eat. Consume more natural foods and fewer processed ones. It’s also important to plan your meals around your menstrual cycle to cater to the varying needs of the body during each phase. When you fuel your body with the right foods, you're giving yourself the best chance of conquering PCOS and enhancing your overall well-being.