Dear Nutritionist,

I’m asking for ideas on what to have for breakfast, lunch and dinner, while trying to stay healthy and trying to conceive with polycystic ovary syndrome (PCOS).

A: “PCOS is a hormonal disorder common among women of reproductive age. It’s characterised by cysts on the ovaries, irregular menstrual cycles, and elevated levels of androgens (male hormones) in the body,“ says Nutritionist Keisha Black. ”PCOS can affect fertility and has various metabolic implications, including weight gain or difficulty losing weight. Many women with PCOS struggle with weight gain or find it challenging to lose weight. Insulin resistance is common in PCOS, which can lead to elevated insulin levels. High insulin levels can promote fat storage, making it easier to gain weight, especially around the abdomen.“

When trying to conceive with PCOS, it’s essential to focus on a balanced diet that supports hormone regulation and overall health, Black said. Here are three ideas for each meal.

Breakfast

1) Greek yoghurt with berries and a sprinkle of nuts or seeds for added protein and healthy fats.

2) Oatmeal topped with sliced bananas and a tablespoon of almond butter for fibre and healthy fats.

3) Veggie omelet with spinach, bell peppers, and tomatoes cooked in olive oil for essential nutrients and antioxidants.

Lunch

1) Grilled chicken salad with mixed greens, avocado, cucumbers, and a vinaigrette dressing for lean protein and healthy fats.

2) Quinoa salad with roasted vegetables (such as sweet potatoes, carrots, and Brussels sprouts) and a lemon-tahini dressing for fibre and essential nutrients.

3) Whole grain wrap filled with hummus, sliced turkey or tofu, spinach, and shredded carrots for a balanced combination of protein, carbs, and veggies.

Dinner

1) Baked salmon with steamed broccoli and quinoa for omega-3 fatty acids, protein, and fibre.

2) Stir-fried tofu or lean beef with mixed vegetables (such as bell peppers, snap peas, and mushrooms) served over brown rice for a balanced meal rich in protein and fibre.

3) Spaghetti squash with marinara sauce and turkey meatballs, served with a side of roasted asparagus for a low-carb, nutrient-dense option.

“Remember to stay hydrated throughout the day and consider incorporating fertility-friendly foods such as leafy greens, whole grains, and healthy fats like avocado and nuts,” said Black. “Additionally, consult with a healthcare professional or a registered dietitian for personalised dietary recommendations tailored to your specific needs and health goals.”