Breakfast ideas for PCOS #72
What should I have for breakfast if I have PCOS?
Hello everyone,
How was your week?
I wanted to give you a little reflection about my week, but I have stared at this sentence for 5 minutes, unsure what to write. It was one of those unimpressive weeks; life was going by.
In today's newsletter, we discuss what some would call the most important meal of the day: breakfast.
Breakfast can help us manage PCOS symptoms as it provides essential nutrients and energy to stabilise mood, regulate insulin levels, and support overall well-being. As the first meal of the day, breakfast can help us replenish glycogen stores and provide a steady source of energy to sustain us until the next meal, helping us feel more alert and energised throughout the day.
One thing that has helped me massively when choosing my foods is: Am I offering my body the fuel it needs through this meal?
Should I have breakfast or skip it?
Breakfast is particularly important, as it can dictate the rest of your day’s food choices. A high in simple carbohydrate breakfast will drive your glucose levels quickly up and down. When glucose goes down rapidly, it will make you hungry again, increasing the chance of having to snack during the day.
Skipping breakfast out of the want to reduce the intake of colours may seem like a good idea in theory. However, cutting this meal can backfire. Not only does it lead to extreme hunger levels, which can lead to overeating and undermine our efforts, but it may also impact our mood, leading to irritability and fatigue. For those wondering about intermittent fasting, there is minimal evidence that this is beneficial for PCOS specifically.
My recommendation when it comes to breakfast is the following:
If you ignore your body’s hunger cues to fit into a ‘no breakfast trend’, please don’t. Ignoring these cues will leave you far more hungrier down the line, increasing your overall consumption of non-nutritious foods as the body is looking for quick ways to get energy.
If you naturally don’t get hungry in the morning, do not force yourself to eat breakfast. Listening to your body’s needs is the most important thing, and it will tell you when it needs food. However, if you overeat during the day, considering a stable schedule and trying to incorporate a small breakfast might help.
Breakfast ideas
The guidelines for creating a nutrient-dense breakfast mirror those for constructing a nutrient-dense meal, which we discussed last week here. This includes incorporating:
Protein + Wholegrains + Vegetables/Fruit + Healthy fats + Fibre
1. My favourite GREEN smoothies
(Serves 1)
I have this smoothie every day. It has been a game changer for me as it allows my body to get a large amount of nutrients at once. Having these in the morning allows me to have stable energy throughout the day and less cravings.
Ingredients:
a handful of spinach
half cucumber
half a fennel
half a pear
1 spoon of hemp protein (or one of your choice)
a piece of ginger
a piece of turmeric
1 tbsp of flaxseeds
1 tbsp of chia seeds
the juice of one lemon
Method:
Cut everything into smaller pieces and add to a blender
For ease, cut everything on a Sunday and freeze in separate bags to save time
Sip on it slowly for about 30 min
Note: I can imagine how a green smoothie with very little sweetness might scare you. I have tested and changed this recipe multiple times to create a pleasant taste. Don’t hesitate to try different variations for yourself. Just be mindful not to add too much sweetness, as this can destabilise your glucose levels.
Another key tip: don’t forget the lemon—it makes a whole difference!
2. Overnight oats
(Serves 1)
Prep time: 5 minutes, soak overnight for 12 hours
30g Jumbo oats
1tbsp chia seeds
1 tsp cinnamon
100ml milk of your choice
Toppings:
15g walnuts (fats - omega 3)
100g Greek yoghurt (protein)
A handful of your favourite fruit (for example, blueberries or banana) (fruits/vegetables)
Method:
15g walnuts,
100g Greek yoghurt
A handful of your favourite fruit - ideally choosing a lower-GI fruit such as berries
Note: please use Jumbo oats as they are the least processed. Also please don’t fear oats, they are a great source of fibre.
3. Yogurt Bowl
(Serves 1)
Ingredients:
150g-200g Greek yoghurt
Handful of assorted berries (strawberries, blueberries, raspberries)
2tbsp chopped almonds
1tbsp milled flax seeds
1tsp cinnamon
Method:
Chop the almonds. Layer the Greek yoghurt in a bowl, add the fruit, the almonds and milled flax seeds and sprinkle cinnamon on top.
Note: Milled flaxseeds have a higher surface area compared to whole flaxseeds, which allows for better absorption of nutrients such as omega-3 fatty acids, which are helpful for PCOS.
Also, cinnamon helps your body respond better to insulin, which can help lower insulin resistance and keep blood sugar levels stable.
4. Omelette
(Serves 1)
Ingredients:
2 eggs
a handful of vegetables: spinach, mushrooms, leek, peppers etc
1/4 of an avocado
1 slice of rye bread
Method:
Chop your vegetables. Whisk together the eggs. Drop everything in a pan and see a beautiful omelette being made. Add the avocado on top of the rye bread, followed by your omelette.
Note: I tend to have this breakfast when I have worked out in the morning, and I need something consistent for the day. It’s a good way to get vegetables from your first meal.
5. Cottage Cheese Pancakes
(Serves 1)
Ingredients:
30g oats
70g cottage cheese
1 egg
1/8 tsp baking powder
½ tbsp butter (for frying)
Toppings:
50g Greek yoghurt
A handful of your favourite fruit (for example, blueberries or banana)
Method:
In a food processor, blitz the oats and add the baking powder. Add the cottage cheese and egg, and blitz until smooth.
Heat the butter in a frying pan over medium heat. Use a ladle to pour the batter into the pan. When bubbles start forming on the top, flip with a spatula and cook until both sides are golden brown.
Plate the pancakes and add the toppings.
Some other common questions about breakfast:
Can I eat the same breakfast every day?
Eating the same breakfast can help establish a routine, making it easier to stick to healthy eating habits. Having a go-to breakfast also eliminates the need to decide what to eat each morning, reducing decision fatigue. It can also help simplify meal planning and shopping, reducing decision fatigue. This means we’re likelier to stick to our healthy choices because it’s easy and not a burden. Remember, variety is key, even if the base of your breakfast remains the same, such as oats or yoghurt. You can vary the toppings by alternating between different fruits, nuts, and seeds to change the flavour and nutrient profile. When you have more time, like the weekends, why don’t you explore other options and see if you find a new favourite?
I crave sweet foods in the morning.
If you crave sugary foods in the morning and rely on them for a quick energy boost, it may be a sign that you have not given your body enough nutrients to sustain itself, so it’s looking for quick energy sources. Prioritise balanced meals that combine protein, healthy fats, and fibre-rich carbohydrates. This combination helps stabilise blood sugar levels and provides sustained energy throughout the morning. It may take a while to get used to not having those high-sugar foods - so you might consider reducing your intake slowly. For example, if you’re used to having a sugary cereal for breakfast, you might consider having a small portion of this and pair it with a good source of protein like Greek yoghurt - this is going to help slow down the release of sugar and help you feel fuller for longer. Eventually, you can swap the sugary cereal for oats use the Yoghurt Bowl recipe above as your go-to recipe.
Top tips for your breakfast:
Prepare breakfast the night before. Often, in the morning, we might be stressed and in a rush, which can impact our food choices. By laying out the ingredients or even prepping our breakfast in advance, you make it easier for yourself to stick to a healthy eating plan.
Conduct a breakfast foods audit to ensure you have nutritious options on hand. We tend to eat what’s available in the cupboards or fridge, so stocking up on nutrient-rich foods will make it more likely that we will have a balanced breakfast each morning.
Plan your breakfasts for the week ahead to avoid last-minute decisions. This can prevent impulse decisions or skipping breakfast. And remember, it’s also okay to have the same breakfast every day! You can introduce more variety into your main meals if you feel that having the same things makes it easier.
Ensure that you include the flavours and texture of foods that you enjoy. When we include food we like, it’s more likely to satisfy us, and we won’t seek comfort elsewhere!
Please let me know if you try any of the options above. I hope you have enjoyed this in-depth article about breakfast.
See you next Sunday,
Francesca
wwww.pcos-clinic.com
References:
Floyd, R., Gryson, R., Mockler, D., Gibney, J., Duggan, S.N. and Behan, L.A. (2022). The Effect of Time-Restricted Eating on Insulin Levels and Insulin Sensitivity in Patients with Polycystic Ovarian Syndrome: A Systematic Review. Int J Endocrinol. 11
Hansen, T.T., Astrup, A. and Sjödin A. (2021). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein, Nutrients, 13(9):3193.
Kalsekar, A.S., Abdelrahim, D.N. and Faris, M.E. (2024). Effect of calorie restriction and intermittent fasting on glucose homeostasis, lipid profile, inflammatory, and hormonal markers in patients with polycystic ovary syndrome: a systematic review. Front Nutr. 11:1
Kohanmoo, A., Faghih, S. and Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav, 226.
Novakovic, S., Jakovljevic, V., Jovic, N., Andric, K., Milinkovic, M., Anicic, T., Pindovic, B., Kareva, E.N., Fisenko, V.P., Dimitrijevic, A. and Joksimovic, Jovic J. (2024). Exploring the Antioxidative Effects of Ginger and Cinnamon: A Comprehensive Review of Evidence and Molecular Mechanisms Involved in Polycystic Ovary Syndrome (PCOS) and Other Oxidative Stress-Related Disorders, Antioxidants (Basel), 13(4):392.
Disclaimer: We are all unique in our ways, so this information is for educational purposes only. In my communications, I summarise research data and bring my experience. This shouldn’t be viewed as medical advice at any point. Please further consult your healthcare provider about your health needs.