Macros for PCOS: Fueling Your Body

There are so many ways to reverse polycystic ovary syndrome (PCOS) and reverse your symptoms naturally. The key is getting to the core of your symptoms by making one intentional lifestyle change at a time. One of the best ways to get to those root issues? Nutrition. As a PCOS dietitian, I am so passionate about helping Cysters make a real impact on their body using delicious, but strategic, foods and eating habits. A gluten- and dairy-free anti-inflammatory diet can improve insulin sensitivity, reduce inflammation, and balance hormones, reversing symptoms of PCOS like weight gain, difficulty losing weight, fatigue, and cravings. 

If you’ve been researching nutrition for a while, you know that eating well isn’t just about what you eat. It’s mostly about that, yes! But, it’s also about being intentional with our meals and exercises that target the root causes of our symptoms. This is why The Cysterhood app not only includes hundreds of recipes, but it also has a handy meal planner, a carb and calorie tracker, and routine builder. It’s also why I recommend tracking your macros! 

Not sure what tracking macros is? That’s what I’m going to discuss today! I’ll break down what macros are, what your macros need to be, and how to track them to level-up your nutrition habits! 

Macros for PCOS: Fueling Your Body the Right Way 

Not all foods are created equal—you know that! But, foods aren’t simply good for you or bad for you. It’s a lot more nuanced than that! Instead of focusing on restrictive dieting, you should instead focus on eating balanced foods. You want a variety of protein, fats, and carbs in your carb tolerance range in the right ratios to best support your body and manage PCOS. This is what tracking macros is all about!

Here’s what you need to know:

What Are Macros & Why Are Macros Important For PCOS?

Macronutrients (macros) are the name for the three main nutrients that support our body: carbohydrates, protein, and fat. Carbs help give you energy. Protein is essential for muscle tissue repair, hormone production, and immune health. And, fats help with cognitive function, cellular health, and hormone balance. You need all of them for a healthy body! However, too much of one and not enough of another can make it hard for you to reach your health goals, even when you’re eating PCOS-friendly foods. 

Too many carbs can worsen insulin resistance (which is already super common in women with PCOS) and contribute to belly fat, but too little will have you feeling fatigued. That’s why we recommend discovering your unique Carb Tolerance Range (we help you find this in The Cysterhood App!). Too much protein can displace other nutrients, but too little can make it difficult to balance blood sugar levels, fight cravings, and feel energized. And, too much fat can increase inflammation and delay digestion, but too little can throw off hormones and decrease vitamin absorption.

So, to lose weight, improve symptoms, and reverse PCOS, it’s a good idea to be mindful of macronutrient balance! 

What Should Macros Be For PCOS?

Protein: 30-35%

Protein should make up 30-35% of your daily calorie intake. For PCOS, I recommend you aim on the higher side! Some great high-protein foods include salmon, lentils and beans, chicken, turkey, and eggs. 

Fat 30-35%

Healthy fats like olive oil, avocados, nuts, nut butters, coconut flakes, and chia seeds should make up 30-35% of your macronutrient balance. Skip fats from fried foods, processed meats, and packaged baked goods. 

Carbs 30-40%

For carbohydrates, aim for 30-40%. The total percentage depends on your carb tolerance, but you should generally aim for the lower side of things to manage insulin levels. And, for your daily carb intake, don’t jump to processed foods and sugar drinks. Instead, choose low-glycemic fruits (like berries), starchy vegetables (like squash and sweet potatoes), and whole grains (like quinoa). A little dark chocolate is good, too!

How To Count Macros When You Have PCOS

Step 1: Calculate your calorie needs. 

Before you can calculate your macros, you need to know your goal total calories for the day. It has to do with your weight, height, physical activity levels, and goals! Here’s an in-depth calorie calculator from the Mayo Clinic. 

Step 2: Set your macro goals. 

Next, break up your macros based on the percentages above! For protein, aim for about 1 gram of protein per pound of your body weight. Then, aim for 30-35% of your calorie intake coming from fat, which will shake out to 60-80 grams of fat. Any calories you have left after that should go to carbs!

Step 3: Find a macro tracking app. 

Tracking macros can be done on pen and paper, but it’s not always easy to know whether a food is fat, protein, or carbs. Use a macro tracking app to keep it all straight for you! Here are some popular ones:

Step 4: Eat PCOS-friendly foods.

Now that you know how your macronutrients break down, it’s time to fill your plate (or your meal planner.) You can build out your plan on The Cysterhood app, which is full of PCOS- friendly foods and delicious meals that will keep you on track without giving up your favorite dishes. I’m talking pizza, brownies, burgers—it’s all about intentional ingredients and nutrient balance! 

Step 5: Pair macros strategically. 

Every meal or snack should include all three macros. Protein and fat help slow down the digestion of carbs, which prevent blood sugar spikes and crashes that can lead to cravings, fatigue, and insulin resistance. When your meals are balanced with all three, you’ll enjoy steady energy, feel fuller for longer, and support more stable hormones. 

Step 6: Prep and plan your meals.

It’s hard to follow any diet without a plan. When you’re hungry, and aren’t sure what to eat, it’s easy to grab processed, quick foods that don’t offer great nutritional value or macro balance. So, to set yourself up for success, plan your meals in advance! Here’s a 7-day PCOS diet plan to get you started, then you can build your own meal plan on The Cysterhood app! 

Step 7: Track your symptoms, too. 

Remember, the goal of your anti-inflammatory, gluten- and dairy-free diet is to help reverse PCOS and live symptom-free. So, as you’re logging your macros and eating well, also track the improvements in your symptoms. Seeing real progress will keep you motivated and help turn these healthy habits into long-term lifestyle change.

Step 8: Adjust your macros when needed.  

Your macro needs may change over time. Here are some signs it may be time to change things up:

• You stop seeing progress in symptoms or weight loss. (Lower carbs and fat. Increase protein.) 
• Your physical activity levels change. (Increase carbs and protein.)  
• You start experiencing new symptoms. (Reevaluate macro balance.)
• Your goals change. Like, you shift to muscle building over weight loss. (Increase protein and carbs.) 
• You’ve increased your carb tolerance. (Add more complex carbs.) 
• You’re feeling too hungry or too full. (Reevaluate macro balance.)

What Should I Add to My PCOS Grocery List for Balanced Macros?

Dairy-Free Alternatives

• Unsweetened almond milk, oat milk, or coconut milk
• Dairy-free cheeses
• Dairy-free yogurts (coconut or almond-based, unsweetened)
• Nutritional yeast (for cheesy flavor)

Gluten-Free Grains & Grain Alternatives

• Oats
• Quinoa
• Almond flour, coconut flour, cassava flour
• Brown rice, wild rice
• Buckwheat

Protein

• Organic chicken
• Grass-fed lean beef
• Wild salmon
• Lentils and chickpeas
• Canned or dried beans (black beans, kidney beans)
• Organic tofu or tempeh (if you can tolerate soy with PCOS)
• Collagen peptides (dairy-free)
• Grass-fed beef jerky or turkey sticks (no added sugar)

Vegetables

• Zucchini, bell peppers, and cucumbers
• Sweet potatoes
• Garlic and onions
• Avocado
• Leafy greens (spinach, kale, arugula)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

Fruits

• Berries (blueberries, raspberries, blackberries)
• Lemons and limes
• Apples
• Pears

Oils, Nuts, and Seeds

• Avocado oil
• Coconut oil
• Extra virgin olive oil
• Chia seeds, flaxseeds
• Walnuts, almonds, pumpkin seeds, sunflower seeds
• Nut butters (almond, cashew, sunflower—no sugar added)

Treats & Sweeteners

• Dark chocolate (70%+ cacao, dairy-free)
• Raw cacao powder
• Coconut flakes (unsweetened)

Condiments & Sauces

• Coconut aminos
• Tahini
• Mustard, hummus (check for additives)
• Tomato paste, salsa (sugar-free)

Herbs & Spices

• Turmeric
• Cinnamon
• Ginger
• Oregano
• Thyme
• Rosemary
• Parsley
• Cilantro
• Cumin
• Coriander
• Paprika
• Basil
• Sea salt

Beverages

Macros are a great way to get the most out of your meals!

The bottom line? Macros aren’t just numbers—they’re tools. When used with intention, they can help you stop guessing and start truly nourishing your body. For women with PCOS, this means fewer symptoms, more energy, and finally feeling in control of your health. You don’t need to eat perfectly. You just need to eat with purpose. And, when you do, food becomes your most powerful form of medicine! That, along with other lifestyle changes that naturally manage PCOS, can make a big BIG difference in your health. 

Though a gluten- and dairy-free, anti-inflammatory diet and macro tracking is great for healing PCOS, it can still be hard to get all your recommended, daily vitamins and minerals. That’s why I recommend taking PCOS-friendly supplements to fill the gaps. You can find the full line on Ovafit! And, for more on how to use nutrition to reverse PCOS, browse the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast.