Non Vegetarian Diet for PCOS

Non Vegetarian Diet for PCOS

Published: 10:17AM 15 May 2023

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Jayti Shah

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Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. It is characterized by irregular periods, excess male hormones, and enlarged ovaries with small cysts. Women with PCOS may also experience weight gain, insulin resistance, and difficulty getting pregnant.

While there is no cure for PCOS, certain lifestyle changes, including dietary modifications, can help manage its symptoms. In this blog, we will discuss the role of non-vegetarian diets in PCOS management and provide some tips for incorporating animal-based protein sources into a healthy PCOS diet.

Benefits of Non-Vegetarian Diet for PCOS

  1. High-quality protein: Protein is an essential nutrient for PCOS management as it helps to stabilize blood sugar levels, reduce insulin resistance, and promote satiety. Non-vegetarian diets are rich in high-quality protein sources such as lean meats, poultry, fish, and eggs, which provide all the essential amino acids that the body needs to build and repair tissues.
  2. Iron: Iron is another important nutrient for women with PCOS as they are more prone to anemia due to heavy menstrual bleeding. Non-vegetarian diets are a good source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods.
  3. Omega-3 fatty acids: Omega-3 fatty acids are essential fats that have anti-inflammatory properties and may help improve insulin sensitivity and reduce the risk of cardiovascular disease in women with PCOS. Non-vegetarian diets are a good source of omega-3s, especially fatty fish such as salmon, tuna, and sardines.
  4. Vitamin B12: Vitamin B12 is important for healthy nerve function, energy production, and DNA synthesis. Non-vegetarian diets are a rich source of vitamin B12, which is not found in plant-based foods.
  5. Zinc: Zinc is an essential mineral that is involved in many processes in the body, including immune function, wound healing, and fertility. Non-vegetarian diets are a good source of zinc, which is particularly important for women with PCOS as they are more prone to zinc deficiency.

Incorporating Non-Vegetarian Foods into a PCOS Diet

If you are considering incorporating non-vegetarian foods into your PCOS diet, here are some tips to keep in mind:

1.Choose lean protein sources: Opt for lean cuts of meat, poultry without skin, and fish to minimize saturated fat intake and reduce the risk of heart disease.

2. Go for variety: Incorporate a variety of non-vegetarian foods into your diet to ensure you are getting a range of nutrients. This may include chicken, turkey, beef, pork, fish, and eggs.

3. Watch portion sizes: While protein is important for PCOS management, it is important not to overdo it. Aim for a serving size of 3-4 ounces per meal, which is about the size of a deck of cards.

4. Avoid processed meats: Processed meats such as bacon, sausage, and deli meat are high in sodium, saturated fat, and preservatives, and should be limited in a healthy PCOS diet.

5. Consider plant-based protein sources: If you are not comfortable eating meat, there are plenty of plant-based protein sources that can be incorporated into a PCOS diet, including tofu, tempeh, legumes, nuts, and seeds.

Sample Non-Vegetarian Meal Plan for PCOS

Here is a sample non-vegetarian meal plan for PCOS that incorporates a variety of high-quality protein sources:



Early Morning

A glass of warm water


Two boiled eggs with two slices of whole wheat toast and a cup of green tea


Roti with fish curry or chicken curry and mixed vegetable salad


A small portion of brown rice or quinoa and mixed veggies with chicken curry


A small cup of warm milk with a pinch of turmeric


A balanced non-vegetarian diet for PCOS should include lean protein sources such as fish, skinless chicken, and eggs. Healthy fats from sources like nuts, seeds, and avocado are also important. Complex carbohydrates like whole grains and quinoa are better choices than refined carbohydrates like white rice and bread. In addition, it is important to limit processed and high-sugar foods that can cause inflammation and worsen insulin resistance.

Overall, a balanced non-vegetarian diet can help manage PCOS symptoms and improve overall health and wellbeing.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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