Breakfast is rightly called the most important meal of the day, as it fuels your body and keeps you energized for the day. In this blog, we are dealing with PCOS breakfast diet that will help you reduce PCOS induces weight gain, fill you with nutrition, and help your body in balancing out your hormones.
What is PCOS?
PCOS, short for Polycystic Ovarian Syndrome is common among women of reproductive age. It occurs as a result of hormonal imbalance and can cause many health issues in women.
Considered a lifestyle disease, PCOS is highly prevalent among women living in urban areas due to their sedentary lifestyle and irregular eating habits.
Experts say that making changes in the lifestyle, especially in the diet can help in preventing or reversing PCOS. Weight loss is one of the primary steps toward curing PCOS. Hence, PCOS diet plan is designed to initiate weight loss.
5 Breakfast Ideas for PCOS
We have curated a list of 5 healthy breakfast ideas for PCOS to initiate weight loss:
Oats contain a high amount of dietary fibre called beta-glucan, along with vitamins and minerals including zinc, magnesium, etc. Oatmeal is a well-known weight-loss food. It is low in calories and fat but extremely filling. A good oats porridge is a healthy breakfast food for PCOS as it keeps your tummy satiated for a long time and saves you from mindless eating. Enjoy this savoury oats porridge recipe for breakfast.
- Rolled oats – 1 cup
- Water – as required
- Himalayan pink salt – 1tsp
- Wood pressed sesame oil – 2 tsp
- Cumin seed – ½ tsp
- Mustard seed – ½ tsp
- Asafoetida powder – ¼ tsp
- Red chillis – 2
- Peanuts – 2 tbsp
- Curry leaves – 8-10
- turmeric powder – ¼ tsp
- Black pepper – 1 pinch
- Soak the oats in water for 5 – 6 hours.
- Wash and strain the oats.
- Take a saucepan and add 2 cups of water.
- Add Himalayan pink salt as the water starts boiling.
- Add the strained oats to the water and stir.
- Lid the pan and let it boil for 15-20 minutes.
- Take a small iron pan for making tempering (tadka) and heat it.
- Add 1 tbsp wood-pressed sesame oil.
- Once the oil is heated, add jeera seeds, mustard seeds, and asafoetida.
- Break 2 red chilis and add them to the pan.
- Add peanuts, curry leaves, turmeric powder, and black pepper and give it a stir.
- Now pour the tempering over the boiled oats and stir well. And your oats porridge is ready to be served.
A widely loved South Indian cuisine, idli is a great breakfast idea to include in your PCOS diet. Idli is a fermented food that is light, and easy to digest. Fermented food contains probiotics which is great for gut health and helps in weight loss. It also contains vitamin B12 which is essential for fighting insulin resistance and treating PCOS. Follow this simple recipe for idli and enjoy your breakfast.
- Urad dal – 1 cup
- Idli rice – 2 cups
- Salt – 2 tsp
- Oil for greasing
- Take urad dal in a bowl, add 2 cups of water and soak for 2 hours.
- Take idli rice in a bowl, add water and soak for 4 hours
- Drain the soaked urad dal and grind it into a smooth batter. Keep it in a bowl.
- Drain the soaked rice and grind it into a coarse batter
- Add the rice batter to the urad dal batter and mix gently.
- Now let the batter rest and ferment for 8 hours
- After 8 hours the batter will turn fluffy. Add 2tsp salt and mix gently.
- Grease an idli mould with oil and add scoops of batter into it.
- Steam for 10 mins and serve hot with sambhar and coconut chutney.
This simple besan chilla is a great weight loss food. It is often recommended in PCOS diet plans owing to its many nutrients that help treat conditions like PCOS. Besam or gram flour is gluten-free and rich in soluble fibre. It is a great alternative to maida and other refined flour. Being a good source of magnesium, it helps in insulin resistance. Prepare this simple recipe for breakfast or have it as a snack.
- Besan – 150g
- Chilli powder – 1 tsp
- Ajwain seeds – 1 tsp
- Amchur powder – 1 tsp
- Cumin powder – 1 tsp
- Chopped coriander leaves – 1 tbsp
- Salt to taste
- Water as required
- Take besan in a mixing bowl
- Add chilli powder, ajwain powder, amchur powder, cumin powder, salt, and coriander leaves into it.
- Add water and mix all ingredients to make a semi-thick batter.
- Heat a flat pan and pour a ladle full of batter on it. Spread it thin like a dosa.
- Flip and cook on both sides.
- Serve hot with green chutney.
Stuffed Quinoa dal dosa
Quinoa is a gluten-free grain that is rich in protein, iron, amino acids, and fibre. As gluten consumption is discouraged in a PCOS diet, we can easily replace wheat grain with quinoa. Made with Possible’s Quinoa dal dosa mix, this stuffed quinoa dal dosa recipe is super easy to make and equally beneficial for PCOS. Kickstart your day with this nutritious and savoury recipe!
- Quinoa dal dosa mix – 25g
- Canned beans – 50g
- Yellow bell pepper – 1 tsp
- Green bell pepper – 1 tsp
- Red bell pepper – 1 tsp
- Palak leaves – 1 tsp
- Tomato sauce – 1 tbsp
- Chilli powder – ½ tsp
- Garam masala – ½ tsp
- Salt to taste
- Water as required
- Take a bowl and add chopped yellow bell pepper, green bell pepper, red bell pepper, chopped palak leaves, and canned beans into it.
- Add tomato sauce, red chilli powder, garam masala powder, and salt to taste.
- Mix the ingredients well and the stuffing is ready.
- For dosa, pour Possible’s quinoa dal dosa mix into a bowl.
- Add water as required and mix it into a semi-thick batter.
- Let the batter rest for 30 minutes.
- Heat a flat non-stick pan. Pour 1 scoop of batter on the pan and spread it into a thin dosa.
- Cook for 1 minute then flip it to cook the other side.
- Now, fold the dosa in half and pour the stuffing inside. And your stuffed quinoa dal dosa is ready to be served!
Broccoli Spinach Soup
When we talk of any PCOS diet plan, broccoli and spinach are always on the list. They are packed with dietary fibres, vitamins, and minerals that are essential in maintaining hormonal balance. Such foods are pivotal in the treatment of PCOS.
This broccoli and spinach soup is super nutritious, easy to digest, promotes weight loss, reduces inflammation, and helps in insulin resistance.
- Onion – 50g
- Broccoli – 50g
- Spinach – 50g
- Coriander leaves – 20g
- Parsley – 20g
- Oil – 1 tsp
- Garlic – 1 tsp
- Ginger – 1 tsp
- Salt to taste
- Water as needed
- Heat 1 tsp oil in a pan.
- Add chopped ginger, garlic, and onion and saute for 1 minute.
- Add chopped broccoli, finely chopped spinach, parsley and coriander leaves into the pan and stir well.
- Add salt to taste and mix well.
- Add water as required.
- Stir for a minute, then lid the pan and let it cook for 10 minutes.
- Now, cool the mixture and blend it into a smooth soupy texture.
- And your broccoli and spinach soup is ready to be served!
Breakfast is the most crucial part of your diet. And for someone who’s suffering from lifestyle diseases like PCOS, it is important to choose your breakfast wisely. Make sure your day starts with a platter full of nutrition to see positive changes in your life and body!
Frequently Asked Questions
Let’s go through the frequently asked questions on PCOD diet from below.
Q. What should I eat for breakfast if I have PCOS?
A. If you have PCOS, you should fill your diet with natural and unprocessed foods, whole grains, dietary fibre, vitamins, and minerals, with a special focus on protein. Try the above recipes for a filling breakfast and start your day on a nutritious note.
Q. Is breakfast important for PCOS?
A. Yes, breakfast is extremely important for PCOS and in general. It is the first dose of energy that will keep you energized for a long period of time. Skipping breakfast will lead to hunger pangs and will make it hard for you to lose weight.
Q. What cereal is good for PCOS?
A. For PCOS, go for unprocessed, fibre-rich oats for morning cereal. Try Possible’s Oats Porridge Instant mix for a wholesome and easy breakfast.
Q. Is egg good for PCOS?
A. Yes! Egg is a brilliant source of protein and also contains many essential vitamins and minerals. Boil, scramble, or fry, do include an egg in your PCOS diet!
Q. Can a PCOS patient eat bananas?
A. Yes, the banana is enriched with essential minerals including potassium, vitamin C, B6, and antioxidants. It is a natural source of fibre and filled with resistant starch that helps in managing blood sugar levels.
Q. Can I eat oats in PCOS?
A. Of course, you can! Oats is a fantastic source of dietary fibre and essential minerals that nourishes your body and also helps in shedding PCOS-induced weight.