PCOS Friendly – Lunch Ideas

PCOS BlogHappy PCOS Awareness Month!

September is PCOS Awareness Month. It also means time for many to go back to school!   I remember when I was younger, going back to school brought on the stress of planning and packing my brown paper bagged lunch. Now I’m aware of many more options that make packing a lunch a lot easier.

Keeping the contents of your lunch healthy can sometimes be t challenging because many of the products that grocery stores sell as “lunch box treats” are not exactly full of nutrients. For someone with PCOS it’s especially important to remember to pack lunches and snacks that focus on a balance of protein, healthy fats, and whole grains. Complex carbohydrates, such as whole grains, take longer to digest and get absorbed. Meanwhile, proteins and fat can help to stabilize the sugar released from the carbohydrates into the blood, keeping insulin levels low.

Eating healthy meals and nutritious snacks at regular intervals throughout the day will not only improve your PCOS symptoms, you’ll have more energy at school and for activities and sports after school. Healthy PCOS snack are important to prevent low insulin (blood sugar) between meals! The best snacks for PCOS are the ones that have both a carbohydrate and a protein.

To help get your school year off to a great start we’ve shared some of our favorite PCOS-friendly (and brown bag friendly) lunch and snack ideas below.  For more information, remember to check out our CYWH PCOS Guide!


  1. One whole-wheat  pita with mixed green, grilled chicken and light Caesar dressing, baby carrots, and a piece of fruit
  2. Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta cheese with a low-fat yogurt and side of your favorite fruit
  3. A peanut butter and banana sandwich on whole-wheat bread with a piece of fresh fruit and low fat (Greek) yogurt


  1. Celery with peanut butter and raisins (A.K.A – Ants on a Log)
  2. Greek Yogurt with granola or dried fruit
  3. Hummus with pretzel thins or baby carrots



-Dietitian Jill