Start your day with a meal that is rich in protein and keeps your blood sugars balanced!
If you have been diagnosed with Polycystic Ovarian Syndrome (PCOS), you’ve likely heard nutrition can play a key role in managing your symptoms. But did you know that what you eat first thing in the morning can help with your hormonal health, blood sugar levels, energy and cravings throughout the whole day?
As a women’s health dietitian, I always start with improving breakfast (or including it back in) when working with my PCOS clients. In this blog, I’ll share why a balances, protein-rich breakfast is essential for PCOS and give you 5 easy and delicious ideas to get started.
Why Breakfast Matters for PCOS
Skipping breakfast or reaching for a high-carb, low- protein meal (aka that piece of toast with jam that you are grabbing as you race out the door) can lead to:
- increased insulin resistance
- mid-morning energy crashes
- intense sugar cravings later in the day
- impacts on your hormonal health and cycle health in the long term
When you eat a protein- rich breakfast within 60-90 minutes of waking up, you help stabilise your blood sugar levels, support ovulation and hormonal health, and can help to make a real difference on the severity of your PCOS symptoms like fatigue, acne, and irregular periods.
The Key? Balanced Macronutrients
Each breakfast should include a source of:
- Protein (aim for 20-30 g)
- Healthy Fats (like avocado, nuts or seeds)
- Fibre-rich , slow-release Carbohydrates (like whole grains or fruit)
- Anti- inflammatory ingredients (think berries, greens, omega-3s)
This combo slows digestion, promotes satiety, supports metabolic health and helps support the reduction of inflammation in the body- crucial for managing PCOS long-term
5 High Protein PCOS Breakfast Ideas
1. Overnight Oats with Protein Powder, Berries & Chia
~ 28 g of Protein
Ingredients
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk
- 1 scoop protein powder or collagen powder
- 1 tbsp chia seeds
- 1 tbsp almond butter
- 1/2 cup berries
Method:
Combine all ingredients in a jar and refrigerate overnight. In the morning, stir and enjoy!
2. Power Scrambled Egg with Toast & Avocado
~28 g of protein
Ingredients:
- 3 large eggs
- 1/2 cup chopped spinach
- 1/4 cup chopped capsicum
- 30 g feta cheese
- 1 slice seeded sourdough bread
- 1/4 avocado
Method:
Whisk eggs and then add to a pan with the vegetables and feta – cook to your preference and then add it on top of your avocado toast! So Easy!
3. Avocado & Cannellini Bean Smash on Toast
~ 24 g protein
Ingredients:
- 2 slices of wholegrain toast
- 3/4 cup cannellini beans (rinsed and mashed)
- 1/2 avocado
- 1 tbsp hemp seeds
- lemon juice, herbs, salt and pepper
Method:
Mash avocado with beans and seasonings. Spread on toast, top with hemp seeds and enjoy cold or warmed.
Morning Protein Smoothie
~30g protein
Ingredients:
- 1 scoop of protein powder or collagen powder
- 1 tbsp peanut butter
- 1 tbsp ground flaxseed
- 1 cup of milk of choice
- 1/2 banana
- 1/2 cup of frozen berries
Method:
Blend all ingredients until smooth, add ice or water to adjust thickness.
5. Cottage Cheese & Yoghurt Bowl with Berries & Walnuts
~26g protein
Ingredients:
- 1/2 cup cottage cheese
- 1/2 cup greek yoghurt
- 1/2 cup berries
- 1 tbsp chia seeds
- 1 tbsp walnuts
- cinnamon and a drizzle of honey
Method:
Mix cottage cheese and yoghurt. Top with berries, seeds, nuts and cinnamon
Ready to Personalise your PCOS Nutrition?
If you are feeling overwhelmed by the endless advice online, you are not alone. The truth is, PCOS nutrition is not a one-size-fits-all. You deserve a plan tailored to your cycle, symptoms and lifestyle.
As a fertility and women’s health dietitian I help women:
- Improve hormonal health and reduce PCOS symptoms
- improve egg quality and chances of pregnancy
- take control of their health with sustainable changes
Read more about nutrition consults for PCOS ✨ here ✨
Book a personalised 1:1 consult with me
📞 Click here to schedule a free 15-minute clarity call
📥 or DM me on Instagram @thenourishedbump with the word “PCOS”
