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Here is a recent PCOS diet coaching I did with a reader…

I am a very picky eater so I try to stick with the things I like. I love veggies and fruits but I’m not sure what grains to eat and how.

breakfast: apple, orange or banana – 2 of the 3
water 22oz.

lunch: large salad leafy greens tomatoes and cucumbers-salt and pepper
a small serving of steamed broccoli carrots and cauliflower
water 22oz.

snacks-plain peanuts or granola sometimes plain popcorn

dinner 4oz. of chicken or beef with red yellow and green peppers

Here are some pointers for making your diet PCOS friendly.

I am seeing in your list here that you are eating pretty healthy. Having the four meals is great. Ideally four to five meals a day is best. One of the major guidelines for eating for PCOS is to make your meals balanced with protein and carbohydrates. To begin with, make sure you are eating protein at every meal. That is important for keeping the blood sugar levels balanced.

So, for example, here is your food diary with my modifications (MOD):

breakfast: apple, orange or banana – 2 of the 3
water 22oz.

MOD: add 1/2 C. oatmeal and 2 scrambled eggs

lunch: large salad leafy greens tomatoes and cucumbers-salt and pepper
a small serving of steamed broccoli carrots and cauliflower water 22oz.

MOD: add 4oz salmon and 1/2 Cup quinoa

snacks – plain peanuts or granola sometimes plain popcorn

MOD: add organic yogurt

dinner: 4 oz of chicken or beef with red yellow and green peppers

MOD: none, great meal.

I hope that helps to make it clearer for everyone. To learn more about how to eat for boosting fertility with PCOS, I have a PCOS Diet guide available here:

How to Reduce the Damaging Effects of PCOS on Fertility Through Diet and Herbs

Hethir Rodriguez - Certified Herbalist, Nutritionist, Birth Doula

Hethir Rodriguez is the Founder and President of Natural Fertility She has been a Certified Herbalist for over 19 years, holds a Bachelors degree (BS) in Nutrition Sciences and is a Certified Birth Doula and Massage Therapist specializing in fertility massage. Since founding Natural Fertility in 2007, Hethir’s research, articles, and guides have been read by over 40,000,000 people, currently averaging at over 1,000,000+ readers per month.  Hethir has dedicated her life to helping provide a source for high quality, research based information and support for those on their journey to becoming parents.

Dr. Christine Traxler M.D., OB/GYN
Dr. Christine Traxler M.D., OB/GYN

Dr. Traxler is a University-trained obstetrician/gynecologist, working with patients in Minnesota for over 20 years. She is a professional medical writer; having authored multiple books on pregnancy and childbirth; textbooks and coursework for medical students and other healthcare providers; and has written over 1000 articles on medical, health, and wellness topics.  Dr. Traxler attended the University of Minnesota College of Biological Sciences and University of Minnesota Medical School,  earning a degree in biochemistry with summa cum laude honors in 1981,  and receiving her Medical Doctorate degree (MD) in 1986.

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  1. Update 2014 – We are back! We have been away for a while and we sure have missed all of your wonderful questions and thoughts on our articles. Moving forward, one of our staff herbalists will be here to respond to comments! We look forward to connecting with our readers once again!

  2. hi ur website lotz of information.i have pcos.i have heard tht if you have pcos u should avoid milk n all the dairy that true?well i do avoid it. i was taking calcium supplementz, now i have started drinking smoothies and instead of adding yogurt or milk i add coconut tht ok to do so?

    • Hi Benazir,

      We are glad you love the website!

      It is best to avoid congesting foods such as dairy products and wheat products with congesting fertility issues such as PCOS or endometriosis. The congesting nature of these foods may exacerbate fertility issues such as PCOS.

      Substituting coconut milk in your smoothies is perfectly fine and a great alternative to dairy. Good idea to supplement with calcium! Be sure to also include dark leafy green vegetables which are also very high in calcium as well!

      Best Wishes,


  3. I am wanting to conceive but first would like to get on a good cleanser and diet, however doing this time I do not want to conceive until after I have completed the diet and cleanser, what birth control methods would you suggest? Can I stay on birth control doing this time period? The approximate time I will be doing this is 6 mos to a year. Thanks

    • Hi Lynette,

      My personal opinion would be to NOT take birth control pills if you do not have to (they add more chemicals and hormone manipulation to your body). There is something called family planning that you could utilize which involves charting your fertility and avoiding sex during your most fertile times (which is around 3 days a month of no sex). Taking Charge of Your Fertility is a great book that explains this in detail.

  4. Hi Hethir

    Do you have a similar diet guide for Endometriosis too? I am a vegetarian having endometriosis and would like to know how to follow a healthy vegetarian endometriosis-friendly diet without eggs or meat? Looking forward to your response.


    • Hi Carol,

      I have a vegetarian fertility diet guide in the works. It is very possible and encouraged. Please stay tuned.

      All the best,