When I first shared my PCOS-friendly grocery list, I had no idea how many women were going through the condition with me. But the more I read up on it, the more I realized that it’s surprisingly common. It affects roughly 116 million women globally, which comes out to about 1 in 5. If you’re just tuning in, PCOS stands for “Polycystic Ovarian Syndrome,” which typically manifests in hormonal imbalances. This can lead to irregular periods, acne, and weight fluctuations, among other side effects.

Many women living with PCOS are on birth control, too, which is an option that many gynecologists recommend. After all, birth control pills can help balance your hormones without requiring too many changes to your lifestyle. It was something my gyno recommended to me as well, but I decided to experiment and tackle my symptoms naturally first, because I knew that B.C. could come with potential issues.

Now, what exactly does it mean to deal with PCOS “naturally”? It’s been over a year since I was first diagnosed, and my diet and lifestyle have changed drastically. I’m now more mindful about the kind of carbs I eat, how much sugar I consume, and even all the products I source fats from. Before I became particular about my diet, I didn’t know that “healthy fats” were a thing, and now they’re an integral part of my day-to-day.

It took a while for me to get the hang of it, but eventually I did: as much as possible, I try to eat high fiber carbs, lean proteins, and low-glycemic sweet treats. I avoid fast food, skip heavy dinners (for digestive purposes!), and have tons of fresh greens. I have cheat meals here and there, but the basics are more or less set.

If you’re new to all of this: I know it’s a lot to jump into, but once you’ve eased yourself into the routine of it, eating to balance your hormones becomes second nature. I’ve even got the one-day balanced meal plan to prove it!

A ONE-DAY MEAL PLAN WITH ALL PCOS-FRIENDLY INGREDIENTS


BREAKFAST

Chocolate chia pudding with granola

YOU’LL NEED:

The Superfood Grocer Chia Seeds 1/2 lb. (227g), P350
SERVING SIZE: 2 tbsps
COST PER SERVING: P37

Blue Diamond Almond Breeze Unsweetened Original (180ml), P40
SERVING SIZE: 1 carton
COST PER SERVING: P40

Made by Maxi Almond Butter - Cacao Hazelnut (240g), P385
SERVING SIZE: 12 tbsps
COST PER SERVING: P32

Amazin’ Graze Blueberry Goji Coconut Granola (250g), P299 (limited time only)
SERVING SIZE: 2 tbsps
COST PER SERVING: P20

OPTIONAL: The Superfood Grocer Golden Flax Seeds (454g / 1lb), P142
SERVING SIZE: 1 tbsp
COST PER SERVING: P3

THE HOW-TO:

1. Soak chia seeds in almond milk and let sit in a cool, dry place for at least 15 minutes. Better if stored in a refrigerator overnight.
2. Top with a generous spoonful of almond butter and granola for sweetness and added texture. Mix together. Add flax seeds for extra fiber if desired.

Coffee

OPTIONS:

Optimo Premium Coffee Classic (19g, 5 Sachets), P73
SERVING SIZE: 1 sachet
COST PER SERVING: P15

Café-te-ría Coffee Starter Pack (Ground Beans), P299
SERVING SIZE: 3 cups of coffee per 30g of ground beans
COST PER SERVING: P17 per brewed cup

TOTAL: P144-P149

LUNCH

Sardines + adlay bowl

YOU’LL NEED:

The Healthy Grocery Adlay Blend, P349
SERVING SIZE: 11 full cups of rice
COST PER SERVING: P32

Gustazo Lemon Garlic Sardines (225g), P120
SERVING SIZE: 2-3 per jar
COST PER SERVING: P40-P60

Sautéed greens

YOU’LL NEED:

Mustard greens
Tomato
Ginger
White onion
Garlic
Salt & pepper to taste

COST PER SERVING: ~P20-P30

THE HOW-TO:

1. Cook 1 part adlay to 2 parts water until al dente.
2. Saute greens, chopped tomato, ginger, onions, and garlic in olive oil until everything’s wilted down and cooked to desired consistency. Season to taste.
3. Heat sardines straight out of jar.
4. Top adlay bowl with sautéed greens and sardines. Add other toppers if desired.

Lemonade

YOU’LL NEED:

True Lemon (12 packets), P160
SERVING SIZE: 1 packet
COST PER SERVING: P13

OPTIONAL: Sweetener of choice

THE HOW-TO:

1. Dissolve (1) packet of True Lemon in a glass of water.
2. Add ice and stir.
OPTIONAL: Sweeten with a low-glycemic sweetener of choice.

TOTAL: ~P135

SNACK

Trail mix

YOU’LL NEED:

The Green Tummy I’m Nuts About You Trail Mix (140g), P199
SERVING SIZE: ~5 servings
COST PER SERVING: ~P40

TOTAL: ~P40

DINNER

Green smoothie

YOU’LL NEED:

Fresh fruit and greens of choice
(i.e. bananas and romaine)
COST PER SERVING: ~P30

Blue Diamond Almond Breeze Unsweetened Original (180ml), P40
SERVING SIZE: 1 carton
COST PER SERVING: P40

The Superfood Grocer Vegan Pea Protein Powder (1 lb / 454g), P900
SERVING SIZE: ~15
COST PER SERVING: ~P60

The Superfood Grocer Organic Maca Powder (100g), P375
SERVING SIZE: 1/2 tsp
COST PER SERVING: P6

THE HOW-TO:

1. Add greens, frozen fruit, and almond milk in blender.
2. Blitz until fresh ingredients achieve desired consistency.
3. Add pea protein and maca powder and blitz until dissolved in liquid.
OPTIONAL: Add sweeteners or ice if desired.

Sleep tea

The Coffee Bean and Tea Leaf Fresh Leaf Tea Chamomile, P320
SERVING SIZE: 2g x 18 packets
COST PER SERVING: P18

THE HOW-TO:

1. Put 1-2 tbsps. of chamomile tea in teapot.
2. Add hot water and steep for 2-3 minutes.
3. Strain tea leaves and pour in cup.

TOTAL: ~P154

GRAND TOTAL: ~P478

This is what a typical meal plan looks like for me, but of course what you eat on a daily basis is deeply personal. More than anything, this is simply meant to be a helpful guide, so do feel free to adjust according to your tastes and appetite.

The most important thing is that you listen to what your body needs, whether that means filling up on carbs in the morning or protein at night—it’s up to you. Just be sure to do your research, consult your doctor, and have what feels right to you. Eat well and enjoy your meals, PCOS warrior!

To discover more about healthy living, visit our Wellness Tab.

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