Eating on a Budget for PCOS: Easy & Cheap PCOS Meals

Managing PCOS while staying on a budget? It can feel like an impossible task. With all the influencer nutrition noise out there, it seems like you need to spend a fortune on organic, gluten-free, dairy-free, and everything-free foods. But let’s get real—eating for PCOS doesn’t have to be expensive, complicated, or restrictive!

As a Registered Dietitian specializing in PCOS (and someone who has PCOS myself!), I know how overwhelming it can feel to navigate both your symptoms and your grocery budget. 

I want to show you how you can support your hormones and balance blood sugar without breaking the bank. With the right shopping strategies, meal prep tips, and affordable PCOS-friendly recipes, you can eat well, feel good, and save money all at the same time.

I also help members inside the PCOS Meal Prep Membership every week with weekly meal plans and live support in the kitchen, to make cooking and eating for PCOS less stressful.

PCOS-Friendly Eating on a Budget: The Basics

PCOS-friendly eating focuses on:

✔ Balancing blood sugar to prevent energy crashes & cravings
✔ Reducing inflammation to support hormone balance
✔ Improving gut health for better digestion & metabolism

The good news? You don’t need expensive superfoods to do this! Just focus on these PCOS-friendly nutrients:

• Protein (to support satiety & blood sugar balance) – Think eggs, lentils, canned tuna, rotisserie chicken
• Fiber (to support gut health & insulin sensitivity) – Go for oats, beans, frozen veggies, brown rice, frozen berries.
• Healthy Fats (for hormone production & inflammation support) – Choose avocados, nuts, seeds, olive oil
• Complex Carbs (to avoid blood sugar spikes) – Load up on quinoa, sweet potatoes, whole-grain bread

Now, let’s talk about how to get these nutrient-dense foods without overspending.

What to Buy & Where to Shop for Budget-Friendly PCOS Foods

Individuals with PCOS need quality food to balance their hormones and feel their best, but eating healthy doesn’t have to break the bank. Below are specific strategies to find affordable, nutrient-packed options at popular stores like Sam’s Club, Walmart, BJ’s, Aldi, and Costco.

Bulk Buying: Costco, BJs, Sam’s Club

Why It’s Budget-Friendly: These stores specialize in bulk items, offering great deals on staple foods with a long shelf life.

What to Buy:

• Grains & Pasta: Large bags of brown rice, quinoa, or whole-grain pasta.
• Protein: Bulk chicken breasts, salmon fillets, canned tuna, eggs, or plant-based protein like lentils and chickpeas.
• Snacks: Nuts, seeds, and trail mix in bulk, which are perfect for pre- or post-workout snacks.
• Pre-made Protein Drinks: I’m a huge fan of the FairLife Core Protein drinks.

Budget-Friendly Produce at Aldi and Walmart

Why It’s Budget-Friendly: Aldi is my go-to for fresh produce steals (seriously, I once got a bag of avocados for under $3), while Walmart’s ‘Great Value’ frozen veggies are lifesavers for quick, budget-friendly meals

What to Buy:

• Seasonal Fresh Produce: Apples, oranges, bananas, spinach, and carrots.
• Frozen Vegetables: Broccoli, mixed vegetables, or green beans from Walmart’s “Great Value” line.
• Canned Items: Look for low-sodium beans and veggies at both stores.

Rotisserie Chicken for Quick Meals

Where to Buy: Costco, Sam’s Club, Walmart, and BJ’s all offer affordable, pre-cooked rotisserie chicken.

Why It’s Budget-Friendly: At about $5-$6 per chicken, it’s a cost-effective, protein-packed option.

How to Use It:

• Add shredded chicken to salads, wraps, or rice bowls.
• Make a quick chicken and vegetable soup.

Best Place to Get Dairy or Dairy-Free Alternatives

Where to Buy: Sam’s Club, BJ’s, Costco, and Aldi offer affordable dairy products. Aldi has great prices on organic dairy and grass fed butter.

What to Buy:

• Greek yogurt (in large tubs for savings).
• Cottage cheese for a high-protein, low-fat snack.
• Milk or plant-based alternatives like almond or oat milk.

Affordable Whole Grain Bread & Wraps

Where to Buy: Aldi and Walmart.

What to Buy:

• Whole-grain bread and tortillas for sandwiches or wraps.
• Look for store brands like Aldi’s “Simply Nature” line for organic options at a lower cost.
• Sprouted grains breads like Dave’s Killer Bread or Aldi’s “Simple Nature” line is a great way to get more protein and fiber into your diet if you already love bread (and who doesn’t?!)

Energy-Supporting Snacks for PCOS

Where to Buy: Sam’s Club, Costco, and BJ’s.

What to Buy:

• Peanut butter or almond butter in bulk.
• Varieties of nuts like walnuts, cashews, pistachios, almonds.
• Whole-grain crackers.
• Dried fruits and granola bars.
• Protein bars

Pro Tip: Compare unit prices to ensure you’re getting the best deal.

Aldi’s Exclusive Finds

Aldi is my personal favorite for saving money on groceries without having to buy in bulk.

Why Shop at Aldi: Aldi is known for its low prices and high-quality store brands.

What to Buy:

• Affordable organic produce and snacks.
• Protein-packed items like canned salmon, canned chicken or frozen fish fillets.
• Aldi’s “Fit & Active” line for low-calorie, high-protein meal options.

Frozen Food for Convenience

I always have a variety of frozen meal and foods available to make quick meals.

Where to Buy: Walmart, Aldi and Costco.

What to Buy:

• Frozen berries for smoothies.
• Pre-chopped frozen veggies for stir-fries, soups or even in smoothies.
• Lean frozen protein like turkey or salmon burgers or veggie patties.
• Frozen fish from Aldi that is sustainable caught
• Frozen meatballs or high quality chicken nuggets (like Just Bare)

Pro Tip: Frozen foods are often as nutritious as fresh and can reduce food waste.

Costco’s Extras

Why Shop at Costco: Costco offers affordable organic and specialty items.

What to Buy:

• Nut butter or protein powder in large tubs.
• Chia seeds, flaxseeds, and oats for breakfast and snacks.
• Pre-made quinoa or brown rice pouches for quick meals.

Pro Tip: Look for Costco’s “Kirkland Signature” line for high-quality, affordable items.

Tips for Smart Shopping

• Use Membership Wisely: For Sam’s Club, Costco, and BJ’s, split memberships with a friend or family member to save on fees.
• Compare Unit Prices: Always check the price per ounce or pound to ensure the best deal.
• Stick to a List: Avoid impulse buys, even in bulk stores.
• Shop Weekly Sales: Look for coupons and discounts, especially at Aldi and Walmart.

PCOS Grocery List on a Budget

These are some of the items that make it into my grocery cart every week.

Affordable PCOS Proteins:

• Eggs (cheaper in bulk, high in protein)
• Rotisserie Chicken (~$5-$6, use for multiple meals)
• Canned Tuna & Salmon (great for easy, protein-packed meals)
• Lentils & Chickpeas (cheap, protein-rich plant-based options)
• Lean Ground Beef (Aldi’s organic grassfed is a great price)
• Chicken Thighs or Quarters I find that chicken thighs or quarters to be tastier and cheaper than breasts or tenders. 
• Frozen Fish or Seafood I LOVE keeping frozen fish and shrimp on hand for meals.  I keep a variety of frozen seafood from sustainable caught fish sticks, to fillets to shrimp. My favorite place to purchase is Aldi.

Whole Grains & Fiber:

• Brown Rice, Farro, Barley & Quinoa (buy in bulk to save money)
• Sprouted Whole Grain Bread or Wraps (look for Aldi’s Simply Nature brand)
• Oats (affordable, versatile, and blood-sugar-friendly)
• Sourdough Bread
• Dried beans and lentils (these are a great source of protein and fiber for cheap)

Fruits & Vegetables:

• Seasonal Fresh Produce (cheaper & more nutritious)
• Frozen Vegetables & Berries (just as nutritious as fresh & won’t spoil)
• Canned Low-Sodium Veggies & Beans (budget-friendly, easy meal additions)

 Healthy Fats & Snacks:

• Peanut or Almond Butter (buy in bulk at Sam’s Club or Costco)
• Olive Oil (Costco’s Kirkland Signature brand is a steal)
• Nuts & Seeds (chia seeds, flaxseeds, almonds—great for hormone health)

Dairy & Dairy Alternatives:

• Greek Yogurt (large tubs save money)
• Whole Milk/ or Unsweetened Plant Based Milk (cheaper store brands work just fine)
• Whole Milk Cottage Cheese

Cheap PCOS Breakfast Ideas (Under $5 per Serving)

Breakfast really is the most important meal of the day when you have PCOS. Check out this post with 43 different PCOS Breakfast Ideas.

Peanut Butter & Chia Overnight Oats (~$1.50 per serving)

• ½ cup rolled oats ($0.20)
• 1 tbsp chia seeds ($0.25)
• 2 tbsp peanut butter ($0.30)
• ½ cup unsweetened almond milk ($0.30)
• ½ banana, sliced ($0.40)
• Total: ~$1.50 per serving

Scrambled Eggs with Spinach & Whole-Grain Toast (~$2.00 per serving)

• 2 eggs ($0.50)
• 1 cup spinach ($0.50)
• 1 slice whole-grain toast ($0.50)
• 1 tsp olive oil ($0.25)
• Total: ~$2.00 per serving

Greek Yogurt & Berry Parfait (~$2.50 per serving)

• ¾ cup plain Greek yogurt ($1.00)
• ½ cup frozen mixed berries ($0.75)
• 1 tbsp flaxseeds ($0.25)
• 1 tsp honey ($0.50)
• Total: ~$2.50 per serving

Avocado & Egg Toast (~$3.00 per serving)

• 1 slice whole-grain toast ($0.50)
• ½ small avocado ($1.00)
• 1 egg ($0.50)
• Sprinkle of chili flakes & salt ($0.25)
• Total: ~$3.00 per serving

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Budget PCOS Lunch Ideas (Under $5 per Serving)

Looking for more PCOS lunch ideas for you don’t get bored? Check out this blog post with 55 PCOS Lunch Ideas that includes fast food options.

Chickpea & Veggie Stir-Fry (~$3.50 per serving)

• ½ cup canned chickpeas ($0.50)
• 1 cup mixed frozen veggies ($1.00)
• ½ cup brown rice ($1.00)
• 1 tbsp olive oil ($0.25)
• 1 tbsp soy sauce or coconut aminos ($0.50)
• Total: ~$3.50 per serving

Rotisserie Chicken & Quinoa Bowl (~$4.50 per serving)

• ½ cup cooked quinoa ($1.00)
• ½ cup shredded rotisserie chicken ($2.00)
• 1 cup roasted vegetables ($1.00)
• 1 tbsp tahini dressing ($0.50)
• Total: ~$4.50 per serving

Tuna & Avocado Salad Wrap (~$4.00 per serving)

• 1 can tuna ($1.00)
• ½ avocado ($1.00)
• 1 whole-grain tortilla ($1.00)
• 1 tbsp Greek yogurt ($0.50)
• Total: ~$4.00 per serving

Lentil Soup with Whole-Grain Bread (~$4.00 per serving)

• ½ cup lentils ($0.50)
• 1 cup diced tomatoes ($1.00)
• ½ cup carrots & celery ($1.00)
• 1 slice whole-grain bread ($1.00)
• Total: ~$4.00 per serving

Best Cheap PCOS Dinner Ideas (Under $5 per Serving)

I have also compiled a list of easy PCOS dinner ideas here.

Baked Chicken Thighs with Roasted Veggies (~$4.50 per serving)

• 1 bone-in, skin-on chicken thigh ($2.00)
• ½ cup roasted sweet potatoes ($1.00)
• 1 cup roasted Brussels sprouts ($1.00)
• 1 tbsp olive oil ($0.50)
• Total: ~$4.50 per serving

Turkey & Zucchini Meatballs with Marinara Sauce (~$4.50 per serving)

• 4 small turkey meatballs ($2.00)
• 1 cup zucchini noodles ($1.00)
• ½ cup marinara sauce ($1.00)
• 1 tbsp grated Parmesan ($0.50)
• Total: ~$4.50 per serving

Black Bean & Brown Rice Burrito Bowl (~$4.00 per serving)

• ½ cup black beans ($0.50)
• ½ cup brown rice ($1.00)
• ½ avocado ($1.00)
• ¼ cup salsa ($0.50)
• 1 tbsp Greek yogurt ($0.50)
• Total: ~$4.00 per serving

Baked Salmon & Steamed Broccoli (~$5.00 per serving)

• 4 oz salmon filet ($3.00)
• 1 cup steamed broccoli ($1.00)
• ½ cup cooked quinoa ($1.00)
• Total: ~$5.00 per serving

Cheap PCOS Snacks (Under $2 per Serving)

If you are looking for more PCOS snack ideas check out this post with 55 PCOS Snack Ideas and this post on PCOS-friendly snack ideas.

Hard-Boiled Eggs & Nuts (~$1.50 per serving)

• 2 hard-boiled eggs ($1.00)
• 10 almonds ($0.50)
• Total: ~$1.50 per serving

Hummus & Veggies (~$2.00 per serving)

• ¼ cup hummus ($1.00)
• 1 cup carrot sticks & cucumber slices ($1.00)
• Total: ~$2.00 per serving

Apple Slices with Almond Butter (~$1.50 per serving)

• 1 apple ($0.75)
• 2 tbsp almond butter ($0.75)
• Total: ~$1.50 per serving

Cottage Cheese & Berries (~$2.00 per serving)

• 3/4 cup cottage cheese ($1.50)
• ¼ cup frozen berries ($0.50)
• Total: ~$2.00 per serving

Budget-Friendly PCOS Meal Cooking Tips

 1. Cook at Home & Prep Ahead

• Making meals at home costs way less than takeout and allows you to control ingredients
• Meal prep saves time, money, and stress throughout the week
• You don’t have to plan every meal, just plan 2-3 meals for the week to start. 

 2. Use Cost-Effective Protein Sources

• Eggs, lentils, beans, frozen edamame, nuts/seeds canned tuna, and rotisserie chicken are affordable, high-protein staples
• Buying bulk chicken thighs instead of breasts can save you $2-$3 per pound

 3. Buy Frozen & Canned Instead of Fresh

• Frozen fruits & veggies last longer and are just as nutritious
• Canned beans & veggies are budget-friendly and make quick meals

4. Stick to a Shopping List

• Impulse buys add up fast—make a meal plan and stick to your list!
• Check sales & coupons before heading to the store

 5. Repurpose Ingredients for Multiple Meals

A $6 rotisserie chicken can be used for:
✔ Chicken salad wrap (Day 1)
✔ Stir-fry with veggies & brown rice (Day 2)
✔ Chicken & vegetable soup (Day 3)

Now it’s your turn! Which of these budget-friendly PCOS meals are you excited to try first? 💬 Drop your favorite cheap & easy meal ideas in the comments—I’d love to hear from you!

Want more help with getting  PCOS-friendly meals on the table and want to improve your confidence in the kitchen? Check out the PCOS Meal Prep Membership