As a woman living with PCOS, you may be confused or overwhelmed when it comes to grocery shopping and stocking your pantry.
Having a diet that is full of variety will help ensure you are getting the right number of macro and micronutrients that your body needs.
Happy September and PCOS Awareness Month!
To celebrate, in today’s article, we will be providing you with a PCOS grocery shopping list and pantry staples.
We will also give you some PCOS-friendly grocery shopping tips that we have learned over the years as specialized women’s health and fertility dietitians.
Want to read more PCOS and nutrition content? Check out our blog post on insulin resistance and 4 tips that can help!
PCOS Grocery Shopping Tips
Every food group plays an important role in balancing PCOS and its related symptoms.
We encourage you to choose a few items off this list from every category when putting together your grocery list.
Here are a few general grocery shopping tips:
- Plan ahead and buy in bulk when you have a busy week coming up
- Choose a variety of fresh, frozen, and shelf-stable items
- Look up a few recipes or meal ideas before creating your grocery list that sound appealing or interesting (check our blog for ideas!)
- Consider your schedule and what you will have time to cook on certain days
- Once you are back home, make sure to rotate your items so the fresh items are in the front and get used first
Below is a non-exhaustive list of some foods you can buy to stock up your fridge, freezer, and pantry!
PCOS Grocery Shopping List
Protein:
- Chicken
- Turkey
- Eggs (yolks and whites)
- Fish (salmon, whitefish, tuna)
- Shellfish
- Tofu
- Beans
- Lentils
- Chickpeas
- Greek yogurt
- Cottage cheese
- Veggie burgers (preferably >10 grams of protein)
- Nuts and nut butter
Carbs/Starches:
- White and brown rice
- Quinoa
- Barley, buckwheat
- Oats
- Cous Cous
- Bread
- Potatoes
- Sweet potatoes/yam
- Squash
- Pasta
- Tortillas/wraps
- Cereal (whole grain for added fiber)
- Flour (all-purpose, whole wheat, nut flour)
Fats:
- Oils
- Olive, avocado, canola, sesame
- Butter
- Avocado
- Nuts and nut butter
- Hemp and chia seeds
- Flaxseed and flax oil
- Salad dressings
Fruits:
- Check what is in season near you.
- Oranges, clementines, grapefruit
- Berries
- Strawberries, blackberries, raspberries, blueberries
- Kiwi
- Banana
- Pineapple
- Apples
- Watermelon
- Peaches, nectarines
Bonus tip: properly wash and store your produce the same day you get home from the store so it is ready for the week! Quality glass storage containers or specially made produce bins that vent are great for keeping your produce fresh longer.
Vegetables:
- Check what is in season near you.
- Greens
- Spinach, kale, bok choy, swiss chard
- Cruciferous vegetables
- Broccoli, cauliflower, cabbage, Brussel sprouts
- Peppers of all colors and kinds
- Bell peppers, sweet peppers, spicy peppers
- Asparagus and leeks
- Onions, shallots, chives
- Cucumber, carrots, celery
- Zucchini, squash
- Green beans
- Tomato
- Sun-dried, crushed
Bonus tip: choose a mix of fresh and frozen vegetables! Canned options can be good as well. You can grab pre-washed and cut varieties if you are busy or on the go.
Spices/herbs:
- Fresh herbs
- Basil, mint, thyme, rosemary
- Dried herbs and spices
- Turmeric, cumin, paprika
- Garlic, onion powder
- Herbal tea bags
- Chamomile is great for before bed
- Ginger tea can be a remedy for an upset stomach
- Drinks:
- Sparkling water
- Iced tea
- Milk of choice
- Coconut water
Looking for some meal inspiration using the ingredients above? Check out our article on easy high-protein breakfast ideas that are PCOS-friendly!
The Takeaway
As you can see, there are plenty of foods that can be a part of a PCOS-friendly diet! Take this list with you next time you grocery shop for some delicious and nutritious ideas.
If you are looking for additional support with your PCOS and fertility, reach out to us through our services page and we will set you up with one of our amazing registered dietitians!
We are now offering telehealth services for all clients and we accept four major insurance providers. Please contact us with any questions you have!