Nourish & Balance: A PCOS Friendly Meal Plan that Avoids Common Allergens

Living with PCOS means being intentional about what we eat-not just for symptom management, but for long-term hormonal health. If you’re also dealing with food allergies (like me!), finding meals that are safe, satisfying, and supportive can feel like a full-time job.

I’m allergic to anything that grows on a tree and I don’t eat fish. So trust me when I say: these recipes are PCOS-friendly, allergen aware, and actually delicious.

Here’s a full-day menu packed with hormone-balancing nutrient and zero stress.

Appetizer: Zucchini Fritters with Herbed Yogurt Dip

Crispy, flavorful, and packed with fiber, these fritters are a great way to sneak in veggies and start a meal.

Ingredients:

• 2 medium zucchinis, grated and drained

• 2 eggs

• 2 tbsp oat or chickpea flour 2tbsp

• 2 tbsp scallions (optional)

• Salt, pepper, garlic powder

• Olive oil for frying

Dip

• Greek yogurt

• Lemon Juice

• Dill and garlic powder

Why it works: High in protein and fiber, low in carbs, and totally allergen free.

Breakfast: Sweet Potato & Spinach Hash and Eggs

This savory, grounding breakfast keeps blood sugar stable and energy up.

Ingredients:

• 1 small sweet potato, diced

• 1/2 cup spinach

• 2 eggs

• 1/4 onion, chopped

• Olive oil, paprika, turmeric

Why it works: The perfect combo of complex carbs, protein, and healthy fats. No tree-based foods in sight.

Main Course: Garlic Herb Chicken Thighs with Lemon Quinoa

Easy, cozy, and protein-rich.

Ingredients:

• 2 chicken thighs

• Garlic, paprika, oregano, lemon juice, olive oil

• 1/2 cup cooked quinoa

• Fresh parsley (optional)

Why it works: Lean protein + whole grain = balanced hormones & a happy gut.

Dessert: Greek Yogurt Chocolate Bark

This frozen treat is everything- fun, fast, and delicious.

Ingredients:

• 1 cup plain Greek Yogurt Chocolate Bark

• 1 tbsp cocoa powder

• Stevia or maple syrup to taste

• Vanilla extract

• Optional: pumpkin seeds, sunflower seeds, or a few berries

Instructions: Mix, spread on parchment, sprinkle toppings, and freeze. Break into bark and enjoy!

Final Thoughts Eating for PCOS doesn’t have to mean giving up flavor or stressing over what’s safe. Whether you’re navigating food allergies, ditching inflammatory ingredients, or just trying to feel your best- these recipes are meant to nourish you, support hormone health, and keep you excited about your next meal.

If you try one of these recipes, let me know in the comments or tag me on instagram!