Vegetarian diet for PCOS

Have you heard of Cysters going vegetarian to treat their PCOS? Us too. So in this episode, we look at the health benefits of the vegetarian diet for PCOS as well as the drawbacks associated. Some topics we cover include: tips to make a vegetarian diet PCOS friendly, vegetarian diet studies, and of course, we read other Cysters’ experiences!

If going vegetarian for PCOS is intriguing to you, stick around, because we’re also going to break down this episode for you guys below. We’re going to talk pros, cons, and what going vegetarian could mean for you. But, let’s be honest, there’s nothing like the real thing. So if you want the FULL DEETS, click play now!!!

For women with PCOS, going vegetarian can be a great way to achieve weight loss goals, ensure you’re consuming plenty of vitamins and minerals, reduce the amount of processed and unhealthy foods you consume overall, and more. But, believe it or not, there are some possible evidence based drawbacks. Let’s discuss, Cysters! 

Benefits Of A Vegetarian Diet For PCOS

You consume plenty of vitamins and minerals. 

Practicing a vegetarian diet allows you to consume a lot of nutrients from fruits and veggies. Think vitamin B6, vitamin b12, vitamin C, potassium, magnesium, phosphorus, beta carotene, fiber, and all the wonderful things that come from vegetables. These nutrients can help replenish the nutrients that have been stripped from you by medications like birth control and Metformin. As well as reduce inflammation and support a healthier gut and mind. 

P.S: Consuming a healthy amount of plant-based fiber each and every day is one of the best ways control blood sugar. But remember that too much fiber can contribute to bloating, symptoms of IBS, and more. So keep a healthy balance of fiber intake.

You consume more estrogen reducing foods. 

A vegetarian diet can be a fabulous combination of foods that pull out excess estrogen, like a mixture of cruciferous vegetables, for example. Cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, and so on. Since excess estrogen can cause irregular periods, unwanted hair growth, and acne, a vegetarian diet is the perfect way to ensure you’re consuming plenty of these PCOS fighting foods. 

You consume less processed foods overall.

When you’re a vegetarian, there are simply less processed food options out there. Especially if you are on a plant-based diet – almost more like a vegan diet leaning vegetarian. Since there are less vegetarian fast food and junk food options available, you’ll consume less processed food overall. This means less empty carbs, less blood sugar spikes, less saturated fats, and less sugar. 

Risks Of A Vegetarian Diet For PCOS

You may struggle to consume enough protein.

For people with PCOS, consuming plenty of protein each and every day is non-negotiable. It’s important for weight control as well as to prevent prediabetes and type 2 diabetes. Low protein can even contribute to certain PCOS symptoms like fatigue, difficulty losing weight, low muscle tone, intense cravings, and even hair loss.

The thing is, plant-based protein doesn’t quite square up to animal protein. Meaning it just doesn’t go as far in the body. And tons of plant-based protein you see in stores are made of soy. A product that many Cyster’s find triggering to their PCOS symptoms. To learn more about this, click that play button above! 

But the point is, there is less protein readily available for the body when practicing a vegetarian diet with PCOS. So, be sure to supplement this by consuming plenty protein-rich plant sources. These include beans, lentils, nuts and seeds, dark leafy greens, and more. Or, plan to keep a PCOS-friendly protein powder nearby. 

You may be consuming more GMOs. 

Speaking of soy, soy products like tofu are usually loaded with genetically modified organisms (GMOs). GMOs are known to be endocrine disruptors, which is something you don’t want to play with when you have PCOS, which already disrupts the endocrine (hormone producing) system. Insulin resistance / impaired insulin sensitivity are tied to the endocrine system, as well as our reproductive hormones which affect tons of other systems in the body as well. To avoid this, seek out GMO-free food products.

You may struggle to consume enough healthy fats and iron. 

Healthy omega-3 and omega-6 fatty acids, as well as iron, are most commonly found in meat. So like with protein, you will need to ensure that you’re getting these essential nutrients elsewhere. Like in other foods or with a doctor-approved supplement. More on supplements for PCOS, here and here.

You may end up consuming more carbs. 

When you become vegetarian or if you just dabble in the vegetarian game, you might think you need more carbs – like potatoes, pasta, etc. – to fill the void in your diet. This is where the vegetarian diet can become unhealthy pretty quick. Because, in reality, the point of the vegetarian diet is to opt for more veggies and fruits, and less simple carbs overall. Why? Because simple carbs are much higher on the glycemic index.

How do you avoid this? I’ll tell you. Instead of going for simple carbs like white rice or pasta, choose brown rice, quinoa, or a sweet potato. More on carbs & PCOS, here.

PCOS Vegetarian Diet

Prioritize high-protein plant foods

Protein is essential for managing PCOS, especially for blood sugar balance, energy, and weight control. Your body doesn’t absorb plant-based protein as efficiently as animal protein. So, you need to be more intentional with your protein intakes. Focus on foods like lentils, beans, quinoa, nuts, and seeds. You can also add a Crave Control Protein Powder to meals if needed.

Build meals around non-starchy vegetables

Vegetables should be the foundation of your meals. They’re essential to any balanced diet, but especially to a vegetarian diet. Non-starchy vegetables like leafy greens, broccoli, and Brussels sprouts provide fiber, vitamins, and antioxidants that support hormone balance, gut health, and inflammation. They also help you feel full without spiking blood sugar.

Choose low-glycemic carbohydrates

Not all carbs are created equal. Simple carbs like white rice and pasta can spike blood sugar and lead to energy crashes. Instead, choose slower-digesting options like quinoa, brown rice, and sweet potatoes to keep blood sugar and insulin levels more stable.

Include healthy fats with every meal

Healthy fats slow digestion and prevent blood sugar spikes. Add foods like avocado, olive oil, nuts, or seeds to your meals to stay full longer and reduce cravings throughout the day. 

Limit processed vegetarian foods

Not all plant-based foods are healthy. This is a common misconception! Many vegetarian diets rely heavily on packaged or processed foods, which can increase inflammation and disrupt blood sugar balance. Stick to whole, anti-inflammatory foods like vegetables, legumes, nuts, seeds, and whole grains whenever possible.

Be mindful of soy intake

Soy is a common protein source in vegetarian diets, but it doesn’t work for everyone. Some women find it triggers symptoms or doesn’t sit well hormonally. If you include it, keep it moderate and choose non-GMO options when possible. To learn more, read our post on soy and PCOS. 

Watch portion sizes of grains and starches

It’s easy to lean on carbs to feel full, but too many refined carbs can spike blood sugar and lead to crashes. That’s often what drives fatigue, weight gain, and cravings later in the day. It can even worsen hormonal imbalance and metabolic health (think insulin levels and blood pressure). Instead, build your meals around protein and non-starchy vegetables, and keep grains and starches as a smaller, balanced portion on your plate.

Stay consistent with balanced meals

Consistency plays a key role in managing PCOS symptoms. Build balanced meals with protein, carbs, and fats to keep energy steady and prevent blood sugar swings. Eating regularly throughout the day also helps reduce cravings and prevents overeating later on. The more consistent your meals are, the easier it is for your body to regulate insulin and support hormone balance.

PCOS Vegetarian Diet Plan For Weight Loss

The Cysterhood app has lots of vegetarian (and vegan) options that I’ve specifically curated for the unique needs of a PCOS body. These meals are nutrient-dense, high protein, and delicious enough to satiate your cravings without compromising your health goals. 

Once you download the app, use my handy meal planner to set up your vegetarian diet plan for the week! To make it super easy, I’ve made a template you can follow:

Day One: 

• Breakfast: Apple Pie Protein Smoothie 
• Lunch: Cajun Tofu Bowl 
• Dinner: Harvest Bowl with Pumpkin Dressing 

Day Two: 

• Breakfast: Sun-Dried Tomato and Spinach Frittata 
• Lunch: One Pot Mushroom Pasta 
• Dinner: Acorn Squash, Chickpea, and Plum Sheet Pan Dinner

Day Three: 

• Breakfast: Key Lime Chia Pudding 
• Lunch: Cauliflower Shawarma with Green Tahini Bowl
• Dinner: Air Fryer Sweet Potato Fries with Air-Fried Eggs 

Day Four: 

• Breakfast: Everything Bagel Avocado Toast 
• Lunch: Egg Salad Sandwich 
• Dinner: Vegan Bowl with Red Pepper Sauce 

Day Five: 

• Breakfast: Peanut Butter and Jelly Overnight Oats
• Lunch: Red Curry Lentil Soup 
• Dinner: Fall Harvest Pizza (No Turkey Sausage) 

Day Six: 

• Breakfast: Chocolate Waffles 
• Lunch: Air Fryer Egg Bites
• Dinner: Cabbage and Bean Soup

Day Seven: 

• Breakfast: Raspberry Lemonade Chia See Pudding
• Lunch: Miso Mushroom Bowl 
• Dinner: Asparagus Egg Bake

*If you’re looking for vegan options that contain no animal products, navigate to the vegan-friendly category of the recipes tab. 

Will you try going vegetarian for PCOS?

Okay guys, that was the skinny on this episode. Definitely listen to this episode through and through, especially if you want to hear more about this topic. Dig deeper into what becoming a vegetarian might mean for you and your PCOS symptoms!

LASTLY, I just want to just remind everyone that the bottom line is: there’s no one size fits all diet that works best for everyone with PCOS. And in our experience, majority of women have felt better eating meat from protein, like meat, fish, poultry. But, of course, we still know a lot of women who still feel amazing by being vegetarian as well.

So, make the decision for yourself & let us know how it goes in the comments below! Also, feel free to drop any questions you might have! More on how to join the Cysterhood & connect with us below! 

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (Privacy Policy).

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