8 Easy PCOS Lunch Ideas

Lunch is one of the hardest meals of the day because you are busy working and in the thick of the day. You don’t have a ton of time to make something easily. However, it is still important to eat a balanced lunch to re-energize your body and to fuel you for the rest of the day. To make your life easier, I will share what constitutes a good lunch for women with PCOS and give you some PCOS lunch ideas. The good news is that a PCOS lunch can be quick, easy, and filling.

What Should a Healthy PCOS Lunch Look Like?

A PCOS lunch should include several components in order to re-energize you and keep you running.Let’s dive into the framework so you can build a healthy and satisfying PCOS lunch.

Protein: Protein is a must for women with PCOS. Why is protein so important? Protein helps to fill you and does not spike your blood sugars. This is especially helpful because the majority of women with PCOS have some level of insulin resistance. Make sure you include a portion of protein with every meal. Some great protein choices are:

  • Eggs

  • Protein powder

  • Chicken

  • Organic grass-fed beef

  • Greek yogurt or Plant Based Coconut Yogurt (look for 10g or more of protein)

Healthy Fats: Healthy fats also should be part of your meal. Healthy fats also help to blunt blood sugar spikes and leaves you feeling full. When you have a filling meal you are less likely to experience those nasty sugar cravings. Great healthy fat choices:

  • Olive oil

  • Avocado oil

  • Avocado

  • Nuts

  • Seeds like pumpkin, and sunflower

  • Nut butter

  • Olives

Complex Carbohydrates: You don’t need to completely remove carbs from your diet, you just need to be smart about which ones you choose. Complex carbohydrates are a wonderful choice for women with PCOS because they are full of fiber and are nutrient-dense. They also break down slowly in the digestive tract and as a result won’t cause a sudden blood sugar spike. Complex carbohydrates to include:

  • Old-fashioned oats

  • Sweet potatoes (try the purple variety- they are my favorite)

  • Sprouted grain bread

  • Quinoa

  • Lentils and beans

  • Barley

Vegetables and Fruit: Every doctor I know will tell you to eat your fruits and veggies. And there is good reason, they are full of antioxidants, vitamins, and nutrients that help our bodies function. Ideally, your plate should be about 50% vegetables. If you can’t do that at first, just start with a small serving of things you enjoy and gradually add more. Experiment with varieties of vegetables and preparing them in a different way. Spices and seasonings will help tremendously. There are a lot of myths out there about PCOS and fruit. Don’t be afraid to eat fruit. Fruit offers a lot of antioxidants and health benefits. Vegetables and fruits to include:

  • Spinach and other greens

  • Onions

  • Mushrooms

  • Squash

  • Cucumbers

  • Tomatoes

  • Carrots

  • Broccoli

  • Cauliflower

  • Strawberries

  • Blueberries

  • Raspberries

Here are 8 Easy PCOS Friendly Lunch Ideas

1. Salmon over baby spinach

I know you want quick and healthy so this one is a winner. You can use canned salmon, no need to grill or cook a fresh piece of salmon but more power to you if you do and have the time to do it! Want a little more flavor? Use olive oil and vinegar as a dressing for it.

2. Turkey wrap with an apple

Make yourself a delicious turkey wrap. Get some deli turkey breast, add a little avocado, lettuce, cheese, mayo, mustard, and put it on a grain free wrap. I like Siete’s wraps - they come in a ton of different varieties like cassava, almond, chia, chickpea, etc and they taste great and are easily found in the grocery store. Don’t forget to throw in an apple and you will be good to go for the afternoon.

3. Beet, goat cheese, broccoli salad

This one is super easy to make. You can purchase cut up canned beets, so you don’t have to worry about cooking them which honestly takes forever. Steam up some broccoli the night before either on the stove or in my personal fav the instapot. Cut up about an ounce or so of goat cheese and mix it all together. It is sure to please.

4. Hummus with crackers and veggies

Sometimes you just want a light lunch. You’re in a rush and might even have to multi-task to just get a bite in. I get it. I love having hummus with crackers, carrots, and cucumbers.

5. Chicken salad wrap with blueberries

Make your own chicken salad. You can either make it with leftover chicken from a previous meal or buy canned chicken. Include some greens like lettuce or spinach and add some avocado and cheese and put it on a Siete wrap. Have some blueberries on the side and this lunch will be sure to please.

6. Hard-boiled eggs with veggies and fruit

These protein champs can be easily made the night before so you can grab them and go in the morning. Pair them with some of your favorite veggies and a serving of fruit and you will have yourself a quick and healthy lunch that satisfies.

7. Chickpea cucumber salad

Crack open a can of chickpeas and cut up some cut cucumbers and add a little salt, pepper, feta cheese, and olive oil. Feel free to add any other veggies you like. Maybe some tomatoes, peppers, olives, spinach, carrots. It will leave you feeling full.

8. Bean and cheese quesadilla

Use some low carb wraps and sprinkle in some shredded cheese, beans (black, kidney, or white), and some spinach and grill to perfection. Feel free to use some salsa, guacamole, or sour cream to dip them in. Yum!

A Healthy PCOS Lunch Will Keep Your Energy Up and Prevent the Afternoon Slump

Eating a PCOS friendly lunch can help you avoid that dreaded afternoon slump. When you eat to fuel your body, you will reap the rewards and feel great! Remember a smart PCOS lunch includes protein, healthy fats, a complex carb, and vegetables and fruits.


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