A PCOS Tip:

By building meals around a good protein source, you support more consistent energy, fewer cravings, and better hormonal signalling, all of which are key foundations for managing PCOS.

For optimal hormonal balance ideally you need to be aiming for at least 90g protein a day, so roughly 30g with each meal is a good guide. This can look like:

1 fillet salmon= 30g

1 medium chicken breast= 50g

1 can tuna= 39g

1 tin mackerel= 20g

1 lean beef steak= 40-45g

1/2 block tofu (225g)= 22g

2 tablespoons full fat greek yogurt= 3g

1 cup Edamame beans (cooked)= 18g

1 cup Quinoa= 8g

1 small handful almonds= 6g

1 tablespoon hemp seeds= 3g

2 tablespoons peanut butter= 8g

small handful of pumpkin seeds= 8-10g

small handful of sunflower seeds= 5-6g

100g lentils= 9g

1/2 tin chickpeas= 8g

2 eggs= 12-14g

1 pack of cooked prawns (150g weight) = 18-20g

2 scoops of nuzest protein powder= 20g

Instead of building meals around carbohydrates, always have in your head “where is the protein?” first, then add vegetables, fibre-rich complex carbohydrates and healthy fats for a balanced plate.