Breakfast: PCOS-Friendly Meal Prep Breakfast Jars

Grocery List: - Full-fat Greek yogurt - Mixed berries (fresh or frozen) - Old-fashioned oats (GI: 55) - Mixed nuts and seeds - Honey (use sparingly) - Cinnamon - Optional: PCOS-friendly protein powder This recipe aligns with our insulin-resistant friendly guidelines and can be prepared in advance as part of your meal prep routine.

These breakfast jars are specifically designed for women with PCOS, combining protein-rich Greek yogurt for hormone balance, fiber-rich berries for blood sugar control, and essential healthy fats from nuts and seeds. The combination helps maintain steady blood sugar levels throughout the morning, which is crucial for managing PCOS symptoms. The recipe incorporates key nutrients including omega-3 fatty acids, zinc, and magnesium, which are essential for hormone regulation and insulin sensitivity. Try our blood sugar-friendly snack combinations to complement this breakfast.

Prep Time: 15 mins

This recipe includes superfoods such as:

nuts, honey, cinnamon

Ingredients

• 1 cup (240g) Greek yogurt (full-fat)


• ½ cup (45g) mixed nuts and seeds (almonds, chia seeds, pumpkin seeds)


• 1 cup (155g) mixed berries (strawberries, blueberries, raspberries)


• ½ cup (40g) old-fashioned oats


• 1 tablespoon (15ml) honey


• ¼ teaspoon cinnamon


• Optional: 1 scoop (30g) PCOS-friendly protein powder

Instructions

1. In two 16oz mason jars, layer ingredients starting with Greek yogurt as the base.


2. Mix protein powder with yogurt if using.


3. Add a layer of oats, followed by nuts and seeds.


4. Top with mixed berries and a drizzle of honey.


5. Sprinkle cinnamon on top.


6. Seal jars and refrigerate for up to 3 days.

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