PCOS Protein Shakes: Dietitian-Approved

PCOS protein shakes may be just the thing you are looking for to help manage your PCOS symptoms. In fact, these shakes are made with ingredients that support hormone balance, reduce cravings, increase energy, stabilize blood sugar levels, and provide daily nourishment.

Polycystic Ovary Syndrome (PCOS) is the most common hormonal imbalance condition, affecting between 8% to13% of females of child-bearing age (1). Although there is no one-size-fits-all approach, diet and lifestyle modification is widely recognized as a first-line treatment approach for PCOS (2). With this in mind, the focus is on maintaining a balanced diet tailored to individual food preferences (3).

In this article, you’ll discover:

  • Why nutrition is essential in managing PCOS
  • What makes a PCOS protein shake especially helpful
  • 3 delicious, dietitian-created protein shake recipes that you can enjoy today!

Let’s dive in.

Why Nutrition Matters for PCOS Management

Insulin resistance is quite common in those with PCOS. As such, insulin is the hormone that regulates our blood sugar levels. This can lead to elevated blood sugar and insulin levels, which contribute to symptoms like weight gain, irregular cycles, and fatigue. Additionally, low-grade inflammation is often present, increasing the risk of type 2 diabetes, cardiovascular disease and hormone imbalances (4). As a result, dietary changes and stress management are crucial for reducing inflammation and preventing further complications (7). 

My 4-week PCOS meal plan offers consistently timed, balanced meals that include protein, healthy fats, and high-fibre foods that can help regulate blood sugar, increase fullness to help curb cravings, and maintain steady energy levels throughout the day.

Pro Tip: A lack of protein in the day can lead to sugar cravings at night…!

Assortment of healthy foods including fruits, vegetables, nuts, legumes, fish, and poultry surrounding a chalkboard with the words 'Balanced Diet'

What Makes These PCOS Protein Shakes Special?

The answer lies in the ingredients. Here’s how: 

Protein

Essential for balancing blood sugar and reducing cravings. Protein-rich foods, such as tofu, soy milk, eggs, greek yogurt, cottage cheese, legumes (such as lentils and chickpeas) have also been shown to help lower fasting blood sugar and insulin levels, which are often elevated in PCOS (5).

Omega-3s

Eating anti-inflammatory foods can help lower the chronic inflammation commonly seen in PCOS and may also support hormone balance, menstrual regularity, and improved insulin sensitivity. Examples include nuts and seeds, avocado, walnuts, hemp seeds, flax seeds, and chia seeds. These foods are especially recommended for people with PCOS and insulin resistance (9).

Antioxidants

Vibrant fruits like blueberries and strawberries offer powerful antioxidants that protect cells and reduce oxidative stress.

Anti-inflammatory nutrients 

Ingredients like avocado, pumpkin, cinnamon, and kefir support a healthy gut and reduce chronic inflammation.

Fermented Foods

These are the food for gut bacteria! Low-sugar fermented foods such as kefir, Greek yogurt, and coconut milk yogurt support gut health and reduce inflammation (6,8,10). 

Quick, nutritious and perfect for life on the go, these PCOS protein shakes support key goals for PCOS management, hormone regulation, appetite control, steady energy, and long-term health.

PCOS protein shakes

PCOS Protein Shake Recipes: Nourishing and Easy

These dietitian-created recipes are balanced, delicious, and tailored for females managing PCOS. Choose your favorite or rotate them throughout the week!

Blueberry Silken Tofu Shake: 27 grams protein 

Serving: 1 – Time: 5 minutes

  • 1 cup unsweetened soy milk  
  • 100g Silken tofu (if you can’t find silken, you can use soft tofu instead)
  • 1 tbsp chia seeds
  • 2 tbsp hemp seeds 
  • ¼ cup raw cashews 
  • 1/2 cup frozen blueberries 
  • 1 tbsp maple syrup
  • 2 tsp cinnamon 

This creamy, antioxidant-rich shake supports blood sugar balance and gives your morning a refreshing start.

Chickpea-Banana Shake: 22 grams protein 

Serving: 1 – Time: 5 minutes

  • 1 cup unsweetened almond milk 
  • ½ cup plain 2% Greek yogurt 
  • ½ cup cooked chickpeas (drained) 
  • 1 small frozen banana 
  • 1 tbsp flax seeds 
  • 1 tbsp hemp seeds 
  • 1 tbsp peanut butter 

Perfect for an afternoon snack, this blend is fiber-rich and supports gut health and satiety.

Strawberry-Avocado Kefir Shake: 34 grams protein

Serving: 1 – Time: 5 minutes

    • 1 cup plain kefir 
    • ½ cup 1-2% cottage cheese 
    • 2 tbsp hemp seeds 
    • 1 tbsp chia seeds 
    • 1 cup frozen strawberry 
    • ½  small avocado 
    • 3-5 Ice cubes

This probiotic-rich smoothie with unsaturated fats, protein, and fibre is excellent for gut and hormone health, with a creamy texture you’ll love.

Final Thoughts

Incorporating a PCOS protein shake into your daily routine is a quick and effective way to support your hormones, blood sugar, and overall wellness. Not only are they convenient, but they also deliver targeted nutrients that address the root causes of PCOS symptoms.

Ready to take control of your PCOS symptoms?

Start with my 4-week PCOS meal plan today!
Have questions? Contact me here.
References
PCOS Overview and Guidelines
  1. Williams, T., Moore, J. B., & Regehr, J. (2023).
    Polycystic Ovary Syndrome: Common Questions and Answers. American Family Physician, 107(3), 264–272.
  2. Monash University.
    International Evidence-Based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. (2023). 
    https://www.monash.edu/medicine/mchri/pcos/guideline
  3. Teede, H., Tay, C. T., Laven, J. S. E., Dokras, A., Moran, L. J., Piltonen, T., et al. (2023).
    International Evidence-Based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University. https://doi.org/10.26180/24003834.v1
Insulin Resistance and Inflammation

  1. Amisi, C. A. (2022).
    Markers of insulin resistance in Polycystic Ovary Syndrome females: An update. World Journal of Diabetes, 13(3), 129–149. https://doi.org/10.4239/wjd.v13.i3.129

  2. Karamali, M., Kashanian, M., Alaeinasab, S., & Asemi, Z. (2018).
    The effect of dietary soy intake on weight loss, glycaemic control, lipid profiles and biomarkers of inflammation and oxidative stress in females with PCOS. Journal of Human Nutrition and Dietetics, 31(4), 533–543. https://doi.org/10.1111/jhn.12545

  3. Raymond, J., & Morrow, K. (2021).
    The Anti-Inflammatory Diet. In Krause and Mahan’s Food & The Nutrition Care Process: 15th Edition (pp. 1078–1079). Elsevier, Inc. Link

  4. Barbieri, R., & Ehrmann, D. (2024, June 28).
    Treatment of polycystic ovary syndrome in adults. UpToDate. Link

Gut Health, Omega-3s, and Functional Foods

  1. Wastyk, H. C., et al. (2021).
    Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137-4153.e14. https://doi.org/10.1016/j.cell.2021.06.019

  2. Yang, K., Zeng, L., Bao, T., & Ge, J. (2018).
    Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: A systematic review and meta-analysis. Reproductive Biology and Endocrinology, 16(1), 27. https://doi.org/10.1186/s12958-018-0346-x

  3. Farag, M. A., et al. (2020).
    The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety. Nutrients, 12(2), 346. https://doi.org/10.3390/nu12020346

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