PCOS diet plan for muscle gain
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Sweet potatoes
Quinoa
Brown rice
Oats
Almonds
Walnuts
Avocados
Blueberries
Raspberries
Strawberries
Bananas
Apples
Chicken breast
Turkey breast
Salmon
Tuna
Eggs
Greek yogurt
Cottage cheese
Tofu
Lentils
Chickpeas
Black beans
Chia seeds
Flaxseeds
Olive oil
Coconut oil
Almond butter
Hummus
Bell peppers
Diet plan overview
The PCOS diet plan for muscle gain addresses both the hormonal imbalances of PCOS and the need for muscle growth. It emphasizes protein-rich foods like lean meats, tofu, and legumes, along with complex carbohydrates and healthy fats. This diet includes a variety of fiber-rich vegetables and low-glycemic fruits to support stable blood sugar levels.
For muscle gain, the diet incorporates nutrient-dense, calorie-rich foods and ensures adequate protein intake. Regular meals and snacks containing balanced macronutrients help fuel workouts and recovery. Combined with strength training, this plan supports muscle growth while managing PCOS symptoms effectively.
Foods to eat
Lean Proteins: Chicken breast, turkey, and lean cuts of beef help build muscle mass.
Legumes: Lentils, black beans, and chickpeas provide protein and are good for muscle gain and managing PCOS.
Complex Carbs: Brown rice, sweet potatoes, and quinoa offer sustained energy for workouts.
Healthy Fats: Nuts, seeds, and olive oil support hormone balance and muscle growth.
Low-Glycemic Fruits: Berries, apples, and pears are good for PCOS and provide essential vitamins.
Dark Leafy Greens: Spinach, kale, and collard greens offer nutrients without the high glycemic load.
✅ Tip
Foods not to eat
Refined Carbs: White bread, pasta, and pastries can spike blood sugar and hinder muscle gain.
Sugary Foods: Desserts, candies, and sugary drinks can negatively impact PCOS management.
Trans Fats: Fried foods and processed snacks often contain unhealthy fats that can disrupt hormone balance.
High-Sodium Foods: Processed meats and canned soups can lead to water retention and bloating.
Artificial Sweeteners: Aspartame, sucralose, and other artificial sweeteners may affect insulin levels.
Alcohol: Can interfere with muscle recovery and affect hormone levels negatively.
Main benefits
The PCOS diet plan for muscle gain focuses on foods that support muscle development while managing PCOS symptoms. It includes high-protein, low-GI foods that help maintain steady energy levels. This plan can improve insulin sensitivity, which is crucial for muscle growth and overall metabolic health. It also ensures an adequate intake of essential vitamins and minerals that support muscle recovery.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Focus on cost-effective protein sources like eggs, beans, and chicken thighs. They’re often cheaper than red meat or seafood but still provide essential nutrients. Consider buying in bulk and freezing extra portions to save on frequent trips to the store.
Buy generic or store-brand versions of supplements like protein powder. They’re usually just as effective as name brands but less expensive. Preparing meals at home ensures you control portions and ingredients, avoiding the higher costs of dining out.
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with chia seeds, strawberries, and a handful of walnuts
- Lunch:Grilled chicken breast with quinoa, steamed broccoli, and a side of hummus
- Dinner:Baked salmon with a side of sweet potatoes and kale sautéed in olive oil
- Snack:Apple slices with almond butter
- Calories🔥: 1700Fat💧: 70gCarbs🌾: 160gProtein🥩: 120g
Day 2
- Breakfast:Oatmeal with blueberries, banana slices, and flaxseeds
- Lunch:Turkey breast sandwich with avocado, spinach, and bell peppers on whole grain bread
- Dinner:Tuna salad with mixed greens, chickpeas, and a drizzle of olive oil
- Snack:Cottage cheese with raspberries
- Calories🔥: 1600Fat💧: 60gCarbs🌾: 150gProtein🥩: 125g
Day 3
- Breakfast:Smoothie with Greek yogurt, spinach, strawberries, and chia seeds
- Lunch:Tofu stir-fry with bell peppers, broccoli, and quinoa
- Dinner:Grilled turkey breast with brown rice, sautéed kale, and sweet potatoes
- Snack:Almonds and an apple
- Calories🔥: 1650Fat💧: 65gCarbs🌾: 155gProtein🥩: 120g
Day 4
- Breakfast:Scrambled eggs with spinach and a side of quinoa
- Lunch:Salmon and avocado salad with mixed greens and a flaxseed dressing
- Dinner:Chicken breast with brown rice, bell peppers, and a side of hummus
- Snack:Cottage cheese with blueberries
- Calories🔥: 1700Fat💧: 70gCarbs🌾: 160gProtein🥩: 125g
Day 5
- Breakfast:Greek yogurt with banana slices, chia seeds, and a handful of almonds
- Lunch:Tofu and lentil salad with kale, quinoa, and a drizzle of olive oil
- Dinner:Grilled tuna with sweet potatoes and sautéed spinach
- Snack:Apple slices with walnut butter
- Calories🔥: 1650Fat💧: 65gCarbs🌾: 150gProtein🥩: 130g
Day 6
- Breakfast:Oatmeal with raspberries, blueberries, and flaxseeds
- Lunch:Grilled chicken breast with brown rice, broccoli, and a side of hummus
- Dinner:Baked salmon with quinoa and sautéed bell peppers
- Snack:Cottage cheese with strawberries
- Calories🔥: 1700Fat💧: 70gCarbs🌾: 155gProtein🥩: 125g
Day 7
- Breakfast:Smoothie with Greek yogurt, spinach, banana, and chia seeds
- Lunch:Turkey breast with quinoa, avocado, and a spinach salad with a flaxseed dressing
- Dinner:Tofu stir-fry with brown rice, kale, and bell peppers
- Snack:Almonds and an apple
- Calories🔥: 1650Fat💧: 65gCarbs🌾: 150gProtein🥩: 120g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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