The world of nutrition can be overwhelming – online, there are countless people recommending different diets that all promise to improve your health and wellbeing, while friends and colleagues frequently tout their latest eating fad.

All of that confusion is compounded when you have conditions like PCOS. While nutrition can be a brilliant starting point for managing symptoms of the condition, finding the right advice is hard. 

It’s important to remember that we all feel best with different eating styles, and there’s never a one-size-fits-all when it comes to nutrition. But, the research shows that people with PCOS best manage their symptoms with well-balanced meals that contain decent portions of protein, fats and fibre, as well as minerals like magnesium and zinc. 

Here, we’ve rounded up some of our favourite, no-fuss meals that are packed full of nutrients to support your hormone health and PCOS symptoms.

Recipes for PCOS: 5 nutritious dinner ideas and recipes

1. Spicy butternut squash, sweet potato and coconut soup

A creamy soup is the perfect dinner for chillier months, and this recipe can also be batch cooked for easy lunches. The squash and sweet potato are brilliant sources of vitamin A for skin health, while coconut yoghurt provides some zinc and magnesium. Pair with a source of protein, like chicken or beans, to support your blood sugar levels.

 Find the full recipe here.

2. Pan-seared cod in white wine tomato basil sauce

Cod is packed with protein but is also a source of selenium, a mineral shown to support hormone health in people with PCOS. This light dinner also contains antioxidants and vitamins from the tomato and lemons that can help reduce inflammation.

Find the full recipe here.

3. Chicken and avocado salad

Made with lean chicken breast and avocado, which is an amazing source of magnesium and fibre, this salad is filling and satisfying. Fresh herbs and ginger are also a brilliant way to support gut health which can support your mood and overall health.

Find the full recipe here.

4. One-pot creamy lentil pasta

There’s absolutely nothing wrong with traditional pasta, but if you can find a penne or fusilli made from lentils it will pack in extra iron, fibre and protein without you having to peel, chop and cook other veggies or meat. In short, this recipe is a perfect lazy dinner that’s packed with nutrients.

Find the full recipe here.

5. Vegetable fried rice

The combination of brown rice, fresh plants and eggs makes for a better-balanced twist on the classic meal. The slow-release energy will stop spikes in blood sugar to support insulin and hormone health.

Find the full recipe here.