PCOS for Picky Eaters: 30 Simple Meal Ideas
Discover 30 simple pcos meals for picky eaters that help manage symptoms. Easy pcos meals picky eaters will love, with practical tips and hormone-balancing ingredients.
Lunch: PCOS-Friendly World's Best Pasta Sauce
PCOS-Friendly Benefits:
- High in protein to support blood sugar balance
- Rich in lycopene from tomatoes
- Contains anti-inflammatory herbs and spices
- Modified to reduce sugar impact
- Added vegetables for extra nutrients
Grocery List:
- Meats: Italian sausage, lean ground beef
- Produce: onions, garlic, optional mushrooms and spinach
- Canned goods: crushed tomatoes, tomato paste, tomato sauce
- Pantry: monk fruit sweetener, dried herbs and spices
Storage Tips:
- Refrigerate for up to 5 days
- Freeze portions for up to 3 months
- Perfect for meal prep
PCOS-Friendly Adaptations and Benefits
This classic Italian pasta sauce has been thoughtfully modified to support PCOS management while maintaining its rich, authentic flavor. Here's how this recipe supports your health:
Key Nutritional Benefits:
- Protein Content (22g per serving):
- Supports hormone balance
- Helps maintain stable blood sugar
- Promotes satiety
- Healthy Fats:
- Supports hormone production
- Enhances nutrient absorption
- Provides sustained energy
- Anti-Inflammatory Ingredients:
- Tomatoes: Rich in lycopene
- Herbs: Natural anti-inflammatory properties
- Garlic: Supports immune function
PCOS-Specific Modifications:
- Replaced sugar with monk fruit sweetener to reduce glycemic impact
- Added optional vegetables for increased nutrient density
- Suggested serving with low-carb alternatives
- Focused on quality protein sources
Meal Planning Benefits:
- Batch cooking friendly
- Freezes well for future meals
- Versatile base for multiple dishes
- Easy to portion control
This sauce provides a delicious way to support your PCOS journey while enjoying a beloved Italian classic. The recipe emphasizes blood sugar stability, hormone balance, and inflammation reduction - all crucial factors in PCOS management.
Prep Time: 20 mins
Cook Time: 90 mins
Total Time: 110 mins
This recipe includes superfoods such as:
Get weekly personalized meal plans for PCOS
Transform your health with tailored 7-day meal plans designed specifically for PCOS management. Just $7/month or $59/year.
Get it now →Ingredients
Main Ingredients:
- 1 pound (450g) sweet Italian sausage, sliced
- 3/4 pound (340g) lean ground beef (90% lean)
- 1/2 cup minced onion
- 2 cloves garlic, crushed
- 1 (28 ounce) can crushed tomatoes
- 2 (6 ounce) cans tomato paste
- 2 (6.5 ounce) cans tomato sauce
- 1/2 cup water
Seasonings:
- 1 tablespoon monk fruit sweetener (PCOS-friendly sugar alternative)
- 1 1/2 teaspoons dried basil
- 1/2 teaspoon fennel seed
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
Optional PCOS-Friendly Additions:
- 1 cup finely chopped mushrooms (for added nutrients)
- 2 cups fresh spinach (for iron and minerals)
- 1 tablespoon extra virgin olive oil (for healthy fats)
Instructions
Preparation Steps:
- In a large pot or Dutch oven over medium heat, cook the sausage and beef until browned (about 8-10 minutes). Remove excess fat, leaving just a small amount for flavor.
- Add onion and garlic to the meat, cooking until onions are translucent (about 5 minutes).
- If using, add mushrooms and cook until they release their moisture (about 5 minutes).
- Stir in crushed tomatoes, tomato paste, tomato sauce, and water.
- Add monk fruit sweetener and season with basil, fennel seed, Italian seasoning, salt, and pepper.
- Reduce heat to low, cover, and simmer for 1 1/2 hours, stirring occasionally.
- If using spinach, add it in the last 5 minutes of cooking.
- Taste and adjust seasonings as needed.
Serving Suggestions:
- Serve over zucchini noodles or high-fiber pasta alternatives
- Top with fresh basil and a drizzle of extra virgin olive oil
- Portion into containers for meal prep
Share PCOS-Friendly World's Best Pasta Sauce
Share on TwitterRelated recipes
Are Chaotic Mornings Sabotaging Your PCOS Management?
You know the drill: Alarm goes off. You hit snooze. Rush around frantically. Skip breakfast AGAIN because there's no time. By 10am, you're hangry, your blood sugar is all over the place, and your PCOS symptoms are already acting up.
Sound familiar?
Introducing: The 60-Minute PCOS Breakfast Solution
Finally – a meal prep system designed specifically for women with PCOS who refuse to let chaotic mornings derail their health goals.
In just ONE hour on Sunday, you can transform your entire week:
- ✅Prep 5 hormone-supporting breakfasts for the entire week
- ✅Eliminate morning decision fatigue and breakfast stress
- ✅Start every day with blood sugar-stabilizing nutrition
- ✅Never skip breakfast again (even on your busiest days)
"I went from skipping breakfast 4 days a week to having delicious, hormone-supporting meals ready every morning. My energy is more stable and my cravings have disappeared!"
– Sarah M.
Stop letting chaotic mornings control your health.
Get your hormone-happy mornings starting this Sunday.
→ Get Your 60-Minute Solution Now
Put your meal planning on autopilot with PCOS Meal Planner
Transform your health with tailored 7-day meal plans designed specifically for PCOS management. Just $7/month or $59/year.
Get it now →Nutrition Facts
Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 285 kcal | ||
| Fat 18.5 g | ||
| Carbohydrate 12 g | ||
| Protein 22 g | ||
| Omega 3 0.65 g | ||
| Chromium 12.00 mg | ||
| Zinc 3.80 mg | ||
| Vitamin D 15.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 2.20 mg | ||
| Iron 3.8 mg | ||
| Calcium 45 mg | ||
| Cholesterol 65 mg | ||
| Monounsaturated Fat 7.5 g | ||
| Polyunsaturated Fat 2.5 g | ||
| Saturated Fat 6.5 g | ||
| Sodium 580 mg | ||
| Sugar 8 g | ||
| Potassium 680 mg | ||
| Vitamin A 1250 mcg | ||
| Vitamin C 35 mg | ||
| Fiber 4.5 g | ||
Want More "Me Time" Without Compromising on Healthy Eating?
💡 Introducing the 10/10 PCOS Solution:
Ten Delicious Crockpot Recipes that take just 10 minutes to prep!
Say goodbye to hours in the kitchen and hello to clean, PCOS-friendly meals made effortlessly.
👉 Click here to grab your 10/10 PCOS Solution today! Try The 10/10 PCOS Solution: Ten Crockpot Recipes That Take Just Ten Minutes to Prep
Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:
Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.
Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.
Follow PCOS Meal Planner on Facebook: Engage with our community, participate in discussions, and get support from others.
Register to learn what this meal can do for you
Create a new plan every week and get full access to our premium planner
JOIN FREEComments about this recipe "PCOS-Friendly World's Best Pasta Sauce"
Register or log in to add a comment
Tired of ineffective PCOS advice?
Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!
About the PCOS Meal Planner
Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.
Unlock Your PCOS Freedom Now.
Popular Recipes for PCOS
Recent Blog Posts
Overnight Oats for PCOS: 15 Best Recipes
Discover 15 delicious overnight oats for PCOS recipes that help balance hormones and manage symptoms. Easy, nutritious breakfast ideas perfect for women with PCOS.
Best Cereal for PCOS: Brands Ranked & Reviewed
Discover the best cereal for PCOS with our expert rankings. Compare brands, check ingredients, and find PCOS friendly cereal that supports hormonal balance.
How to Give Up Fruit Gradually for Keto PCOS: Complete Guide
Learn how to transition away from fruit when starting a ketogenic diet for PCOS. Discover gradual strategies, fruit alternatives, and practical tips for success.
PCOS Banana Bread: 5 Low-Glycemic Recipes
Discover 5 delicious PCOS banana bread recipes with low-glycemic ingredients. Learn how to make hormone-friendly banana bread that supports blood sugar balance.
Creatine for Women with PCOS: Complete Guide
Creatine for women with PCOS explained simply. Learn safety, benefits, hormone effects, tips, and how creatine may support PCOS symptoms naturally.
PCOS Diet Plan: Complete Science-Based Guide to What Works in 2025
Complete PCOS diet plan with foods to eat, foods to avoid, meal timing, and real results. Learn the science-backed approach to managing PCOS through diet, with 7-day meal plan, grocery list, and step-by-step implementation guide. Based on clinical research and real patient outcomes.
If You Have PCOS and Want to Order at Wendy's, Here's Your Guide
Complete guide to ordering at Wendy's with PCOS. Discover the best protein-focused meals, what to skip, and how to customize orders to keep blood sugar stable. Learn which burgers, salads, and sides work for PCOS, plus complete macros for every menu item and smart swaps to avoid insulin spikes.
If You Have PCOS and Want to Order at Burger King, Here's Your Guide
Complete guide to ordering at Burger King with PCOS. Discover the best protein-focused meals, what to skip, and how to customize orders to keep blood sugar stable. Learn which burgers, salads, and sides work for PCOS, plus complete macros for every menu item and smart swaps to avoid insulin spikes.