Are you struggling to figure out what to eat for lunch while managing PCOS? Need PCOS lunch ideas you can easily grab if you forgot to pack a lunch? 

Don’t worry, you’re not alone and I’ve got you covered.

I’m a PCOS dietitian that also has PCOS, so I completely understand the struggle it can be to come up with PCOS friendly lunches, every day. And not get bored of them.

In this ultimate PCOS lunch resource, I’ll explore the importance of balanced nutrition for PCOS, low-glycemic index foods, the easiest portion control method for PCOS, and more to help you create delicious and PCOS-friendly lunches that support your health goals.

I’m also providing a list of 56 PCOS friendly lunch ideas that you can make ahead or grab during a busy day. Plus a bonus FREE PCOS Lunch Recipe Ebook!

Why Eating Lunch is Important for PCOS:

Eating regular meals, including lunch, is crucial for individuals with PCOS to maintain stable blood sugar levels and support hormone balance. 

Skipping meals can lead to blood sugar spikes and crashes, which usually result in cravings and overeating later. This will exacerbate symptoms such as insulin resistance and weight gain.

It’s also important to remember that managing PCOS is not about what you eliminate but what you are adding to your diet that will improve PCOS. 

High fiber, anti-inflammatory foods are critical to helping improve insulin resistance, decrease inflammation and improve gut health.

How to Make a PCOS-Friendly Lunch:

Focus on Balanced Nutrition

Incorporate a variety of whole foods Including complex carbohydrates (e.g., whole grains, sweet potatoes), lean proteins (e.g., chicken, fish, tofu), healthy fats (e.g., avocado, nuts, seeds), and fiber-rich fruits and vegetables.

Focus on Low-Glycemic Index Foods

Choose foods with a low glycemic index to help stabilize blood sugar levels and reduce insulin resistance. Opt for whole grains, legumes, and non-starchy vegetables.

Importance of Portion Control

Portion control of carbs combined with adequate protein, fiber and healthy fats at a meal will help with blood sugar management and weight loss.  I like utilizing “The Plate” method as it’s the easiest portion control method and allows for a variety of foods. 

The PCOS Plate Method

The PCOS Plate Method is filling ½ the plate with non-starchy veggies like salad, broccoli, green beans, celery, carrot sticks, zucchini, ect. Then filling ¼ of the plate with complex carbs and ¼ of the plate with protein. Add a portion of health fat to the meal with olive oil, avocado, nuts or seeds. 

Incorporate Protein-Rich Foods

Include protein-rich foods in your lunch to promote fullness, blood sugar control and muscle health. Examples include grilled chicken salad, quinoa salad with chickpeas, and Greek yogurt with berries.

Include Healthy Fats

Fat makes things taste good! Incorporate sources of healthy fats, such as avocado, olive oil, and nuts, into your meals to support hormone production and reduce inflammation.

Add Anti-Inflammatory Herbs & Spices

Utilize anti-inflammatory herbs and spices in dressing, marinades, sprinkled onto salad and added veggies when roasting. Try rosemary, thyme, cinnamon, cardamom, cumin, ect!

Consider Meal Prep

Plan and prepare your lunches in advance to ensure access to nutritious meals throughout the week. Batch cook proteins, grains, and vegetables for easy assembly during busy days.

Need help with meal planning and actually staying consistent with meal prepping? Check out the PCOS Meal Prep Membership.

32 PCOS Lunch Ideas:

  1. Grilled Chicken Salad with Mixed Greens and Avocado
  2. Quinoa Salad with Chickpeas, Cucumber, and Feta Cheese
  3. Cheesy Black Bean Stuffed Sweet Potatoes with Eggs (Download Free PCOS Lunch Ebook)
  4. Turkey and Hummus Wrap with Whole Grain Tortilla
  5. Lentil Soup with Spinach and Tomatoes
  6. Salmon Nicoise Salad with Green Beans, Potatoes, and Hard-Boiled Eggs
  7. Sheet Pan Veggie Stir-Fry with Tofu and Brown Rice (Download Free PCOS Lunch Ebook)
  8.  Quinoa Yogurt Parfait- (Download Free PCOS Lunch Ebook)
  9. Shakshuka Pita Pizzas
  10. Egg Salad Lettuce Wraps with Avocado
  11. Crockpot Turley Lentil Stuffed Peppers (Download Free PCOS Lunch Ebook)
  12. Zucchini Noodles with Tomato Sauce and Grilled Shrimp
  13.  Sheet Pan Roasted Vegetable Frittata with Whole Grain Toast (Download Free PCOS Lunch Ebook)
  14. Tuna Salad Stuffed Avocado Halves
  15. Turkey Apple Cheddar Sandwich with Carrot Sticks (Download Free PCOS Lunch Ebook)
  16. Summer Chickpea Salad (Download Free PCOS Lunch Ebook)
  17. Black Bean Stuffed Sweet Potatoes
  18. Chicken Kabob Quinoa Bowls
  19. Shrimp and Avocado Salad with Mango Salsa
  20. Veggie Sushi Rolls with Brown Rice and Nori
  21. Caprese Salad with Mozzarella, Tomato, and Basil
  22. Turkey and Veggie Skewers with Greek Yogurt Tzatziki
  23. Quinoa and Black Bean Stuffed Bell Peppers
  24. Asian-Inspired Tofu Lettuce Wraps with Peanut Sauce
  25. Chicken Caesar Salad with Homemade Dressing
  26. Spaghetti Squash with Marinara Sauce and Turkey Meatballs
  27. Broccoli and White Bean Soup with Whole Grain Bread
  28. Chickpea and Vegetable Curry with Brown Rice (Download Free Recipe Ebook)
  29. Grilled Portobello Mushroom Burgers with Avocado
  30. Sheet Pan Greek Chicken Pita Pocket with Tzatziki Sauce
  31. Mixed Berry Smoothie Bowl with Greek Yogurt and Granola
  32. Grown-up Lunchables- See below

Make sure to download your FREE PCOS Lunch Recipe Ebook below!

How to make a PCOS-Friendly “Lunchable”

Bento boxes/snack plates/adult lunchables, whatever you want to call them are a fun way to create a balanced PCOS-friendly lunch that is healthy, delicious, and mobile! 

With the right combination of ingredients, you can build a PCOS lunch that is balanced and will keep you full until your next meal. 

Choose 1-2 items from each food group to make a blood sugar balancing PCOS lunch.


  • Boiled eggs 
  • Cottage cheese 
  • Hummus 
  • Yogurt
  • Edamame beans 
  • Roasted chickpeas 
  • Cheese stick or cubes 
  • Tofu cubes
  • Scoop chicken, egg or tuna salad

Fruits/Veggie AKA Fiber

These are just ideas, pick your favorite fruits and veggies.

  • Carrot sticks, slices, or baby carrots 
  • Cherry tomatoes 
  • Cucumber sticks or slices
  • Strawberries 
  • Raspberries
  • Cubed melon
  • Blueberries 
  • Blackberries


  • Whole grain or seedy crackers 
  • Whole grain Pretzels 
  • Whole wheat or sprouted grain toast wedges 
  • Brown Rice cakes
  • Mini-bagels- preferably whole wheat
  • Pita crisps
  • Tortilla chips

Healthy Fats

  • Almonds 
  • Walnuts 
  • Pumpkin Seeds 
  • Sunflower seeds 
  • Hemp Seeds
  • Nut butter 
  • Seed butter

Info graphic for PCOS lunch ideas showing how to build a PCOS friendly adult lunchable.

23 Fast Food Lunch Ideas for PCOS

When you’re in a pinch and need some PCOS friendly lunch options on the go. Here is a list of PCOS lunch ideas from national restaurant chains.  (I don’t recommend eating these on the regular but this information is good to have in your back pocket)

Cava Meals for PCOS

  • Balsamic Date Chicken Bowl
  • Tahini Caesar Salad Bowl
  • Build Your Own Pita with chicken, hummus, roasted veggies, cabbage slaw, cucumbers and pickled onions

Starbucks Meals for PCOS

  • Eggs & Gouda Protein Box
  • Chicken, Quinoa, Black Bean and Green Bowl
  • Eggs & Cheddar Protein Box
  • Spinach, Feta & Egg White Wrap with Avocado Spread

Chipotle Meals for PCOS

  • Chicken or Steak Burrito Bowl
  • Chicken Salad Bowl
  • Sofrita Veggie Bowl

Panera Meals for PCOS

  • Turkey Sandwich
  • Turkey Chili and ½ Greek Salad
  • Pick Two: ½ Avocado Sandwich + ½ Fuji Apple Chicken Salad

Subway Meals for PCOS

  • Turkey 6” Sub- with Double turkey, double veggies, mustard on whole grain bread
  • Chicken Protein Bowl- Double grilled chicken, lettuce spinach, tomatoes, onions, green peppers, cucumbers, olives, avocado with oil & vinegar.
  • Meatball Marinara Bowl -meatballs, lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives

Chick-Fil-A Meals for PCOS

  • Grilled Chicken Sandwich
  • Grilled Nuggets with Kale Crunch Salad
  • Chick-Fil-A Cool Wrap
  • Grilled Chicken Market Salad

TacoBell Meals for PCOS

  • 2 Chicken or Beef Hard Tacos
  • Chicken Power Bowl
  • Burrito Supreme

Nutrition and Cooking Tips for PCOS Lunches:

  • Embrace leftovers! Double your dinner recipes a few times a week to make sure you have leftovers for lunch. (All the recipes inside the PCOS Meal Prep Membership are scalable- meaning you can increase and decrease portion sizes and ingredient list easily)
  • Experiment with different herbs, spices, and seasonings to add flavor to your meals without relying on excessive salt or sugar.
  • Be mindful of added sugars and refined carbohydrates in packaged foods, sauces, and dressings. Opt for homemade versions or read labels carefully.
  • Stay hydrated throughout the day by drinking water, herbal tea, or infused water with fresh fruits and herbs.
  • Don’t forget to listen to your body’s hunger and fullness cues. Eat until you’re satisfied, not overly full.

Grab PCOS Lunch Recipe Ebook!

With these PCOS-friendly lunch ideas and nutrition tips, you can nourish your body, support hormone balance, and enjoy delicious meals every day. 

Remember to prioritize whole, nutrient-dense foods, experiment with new recipes, and find what works best for you and your unique needs.

Ready to take charge of your PCOS nutrition journey? Start by incorporating these lunch ideas into your meal planning and experience the benefits of balanced and satisfying meals for better health and well-being.

Looking for more help?

  • Check out the PCOS Meal Prep Membership where you get weekly PCOS meal plans/meal guides and then weekly live support in the kitchen to help you take action on your health goals.