Avoid high sugar carbs first thing. Instead go for high protein and fiber to manage insulin resistance.
- Try eggs with whole wheat toast and avocado.
- Oatmeal with cinnamon and nuts is great because cinnamon helps with insulin.
- Greek yogurt with berries and seeds works well.
- Smoothies with protein powder, spinach, berries and nut butter are filling.
- Chia seed pudding with almond milk overnight sets you up well.
- Whole grain bread with paneer or cottage cheese gives good protein.
- Avoid refined cereals and sugary juices completely.
- Include healthy fats like nuts and seeds.
Basically focus on protein plus complex carbs plus healthy fat combination in every meal. This keeps you full longer and stabilizes blood sugar which PCOS bodies struggle with.