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PCOS Shopping List & Foods to Eat

Are you living with PCOS? If it is any consolation, you are not alone. Many women have been diagnosed with this condition.
While dealing with the condition itself is already difficult, things can get more confusing or even overwhelming when preparing your shopping list and deciding the foods you should eat.
A healthy diet is crucial to ensure that your body gets the right amount of micro and macronutrients. Below are some tips to help you choose the stocks you need for your pantry and the meals you should be preparing.

Sample PCOS Shopping List

  • Buckwheat and barley
  • Bread
  • Cereal (whole grain for extra fiber)
  • Cous Cous
  • Flour (whole wheat, all-purpose, nut flour)
  • Oats
  • Pasta
  • Potatoes
  • Quinoa
  • Squash
  • Yam or sweet potatoes
  • Wraps or tortilla
  • Brown and white rice
Fats
  • Avocado
  • Butter
  • Flax oil and flaxseed
  • Chia and hemp seeds
  • Nut butter and nuts
  • Oils
  • Avocado, canola, olive, sesame
  • Salad dressings
Fruits
  • Apples
  • Banana
  • Berries
  • Local seasonal fruits
  • Kiwi
  • Clementines, grapefruit, oranges
  • Nectarines, peaches
  • Pineapple
  • blackberries, blueberries, raspberries, strawberries
  • Watermelon
Protein
  • Beans
  • Chicken
  • Chickpeas
  • Cottage cheese
  • Eggs (whites and yolks)
  • Fish (salmon, tuna, whitefish)
  • Greek yogurt
  • Lentils
  • Nut butter and nuts
  • Shellfish
  • Tofu
  • Turkey
  • Vegetable burgers (preferably less than 10 grams of protein)

To ensure that your produce will last for an entire week, make sure that you wash them properly and put them away to storage on the same day that you get back home from the grocery. You can also keep them fresh longer if you put them in specially-made vented produce bins and quality glass storage containers.

Herbs and Spices
  • Basil, mint, rosemary, thyme
  • Chamomile before sleep
  • Dried spices and herbs
  • Fresh herbs
  • Onion powder, garlic
  • Ginger tea for an upset stomach
  • Herbal tea bags
  • Cumin, paprika, turmeric
Vegetables
  • Leeks and asparagus
  • Bell peppers, spicy peppers, sweet peppers
  • Broccoli, Brussels sprouts, cabbage, cauliflower
  • Local seasonal vegetables
  • Cruciferous vegetables
  • Carrots, celery, cucumber
  • Green beans
  • Greens
  • Chives, onions, shallots
  • All kinds and colors of peppers
  • Bok choy, kale, spinach, Swiss
  • chard
  • Tomato
  • Squash, zucchini

Always choose a mix of frozen and fresh veggies. You can also consider canned options if you like. If you’re always on the go or you have a hectic schedule, you can also opt for cut and pre-washed varieties.

Drinks
  • Coconut water
  • Iced tea
  • Choice of milk
  • Sparkling water

It’s easy and safe to say that there are a lot of foods you can include in your shopping list that you can stack your pantry with. Be sure to have the list with you every time you visit the grocery so you can stay healthy and fit throughout your battle with PCOS.

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