PCOS Optimal Diet Food Chart

PCOS Optimal Diet Food Chart

                                  Recommended Foods for the Ultimate PCOS Diet

Food Group

Foods Allowed

Meats – Limited amounts

Grass-fed organic beef, pork, lamb, chicken, turkey, duck, goose, game meats, organ meats, etc. No processed meats.

Fish and Seafood

Wild-caught salmon, tuna, cod, halibut, shrimp, crab, lobster, mussels, oysters, sardines, anchovies, etc. No farm-raised seafood.


Any style of eggs including omelets, scrambled, and hard-boiled – needs to be organic.

Low-Carb Vegetables

Spinach, kale, broccoli, cauliflower, zucchini, green beans, asparagus, peppers, mushrooms, etc. Choose organic when possible.

Nuts and Seeds

Almonds, macadamia nuts, pecans, walnuts, hazelnuts, brazil nuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, etc.

Oils and Fats

Olive oil, avocado oil, coconut oil, MCT oil, ghee, tallow,etc.


Avocado, coconut, olives, tomatoes, cucumbers, berries (raspberries, strawberries, blackberries), etc.


Water, sparkling water, coffee, tea, bone broth, etc.


Remember that when following the PCOS diet, it's important to focus on organic whole unprocessed foods and to avoid highly processed snacks and treats. Also, portion sizes and individual tolerance to certain foods can vary, so it's important to listen to your body and adjust accordingly.

The recommended ratio for optimal health is 15% carbohydrates, 40-45% protein and 40-45% healthy fats. 

Consult a healthcare professional before starting any new diet, especially if you have any underlying health conditions.

For More PCOS Information, Education and Support: 

Visit the main PCOS Ultra Support website page:


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