How Much Protein Do You Need for PCOS and Hormone Balance?

Why I Recommend Increasing Protein for Women with PCOS

When it comes to nutrition for PCOS, protein is one of the most talked-about nutrients, and for good reason! It’s a key building block for every cell in your body, but beyond that, protein plays a vital role in hormonal health as well as keeping you strong, satisfied, and energised. 

For women with PCOS getting enough protein, especially at breakfast, can make a huge difference in managing weight, balancing hormones, and feeling good day to day. More general protein recommendations can be found on the NHS protein factsheet.

Why Protein Matters More in for Women With PCOS

Protein helps preserve muscle, which in turn keeps your metabolism ticking along. That’s why it’s so important to include enough protein in every meal.

A Protein Rich Meal Keeps You Fuller for Longer

Many women with PCOS find themselves hungry just an hour or two after a meal. Protein can help with that. It’s more satisfying than carbs or fats, meaning it keeps you feeling fuller for longer. By including protein in each meal and snack, you can avoid those mid-afternoon cravings and reduce the temptation to snack on unhealthy options.

Protein Helps to Balance Blood Sugar Which is Key for PCOS

Balancing your blood sugar is key for managing PCOS cravings and fluctuating energy levels, especially if you’re dealing with insulin resistance or hormonal imbalance which is common in PCOS. Protein helps slow down the release of sugar into your bloodstream, keeping your energy stable throughout the day and helping you avoid energy crashes or cravings for sweet treats.

How Much Protein Do You Need Each Day With PCOS?

The amount of protein you need when you have PCOS depends on your body size, activity level, and personal health goals. 

A general guideline for most women with PCOS is to aim for 20-30 grams of protein per meal. This can vary, but it’s a good starting point.

If you’re looking to build or maintain muscle, or if you’re trying to manage weight, you might need a little more. 

A simple way to think about it is to include a source of protein in every meal and snack to help you meet your daily needs.

Four Easy Ways to Boost Your Protein Intake and balance PCOS

Now that you know why protein is important for PCOS and hormone balance, how do you make sure you’re getting enough without overcomplicating your meals? 

Here are 4 simple tips that will help you increase protein in your diet:

1. Start Your Day with Protein

Breakfast is a great time to load up on protein, which can set you up for steady energy throughout the day. Instead of toast or cereal, try a couple of eggs with avocado or a smoothie with protein powder, Greek yoghurt, or nut butter. These options are quick, easy, and delicious.

2. Snack Smart

When you’re craving a snack, reach for something protein-rich. A handful of nuts, a boiled egg, or a small pot of Greek yoghurt with seeds are all great options. These choices not only satisfy hunger but also keep you full until your next meal.

3. Add Protein to Every Meal

At lunch and dinner, include a source of protein like chicken, fish, lean beef, or plant-based options like tofu, lentils, or chickpeas. If you’re making a salad, sprinkle some seeds, nuts, or add a boiled egg for extra protein. Even simple meals can pack a protein punch with a few thoughtful additions.

4. Use Protein Supplements if Needed

If you find it challenging to get enough protein through food alone, a high-quality protein powder can be a helpful addition. You can add it to smoothies, porridge, or even baking. Look for a clean, simple formula without added sugars or artificial ingredients. This is my favourite protein powder. 

Manage Weight and Maintain Muscle With Protein

Protein is a powerhouse nutrient that can help you manage weight, maintain muscle, and keep your energy levels steady. By making small changes to include more protein in each meal, you’ll feel fuller, reduce cravings, and support your overall health.

It doesn’t have to be complicated. Start with small steps, like adding a boiled egg to breakfast or snacking on a handful of nuts, and build from there. The power of protein lies in consistency, and these simple habits can make a big difference over time.

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Hi, I’m Lisa, BANT registered nutritionist and health coach, specialising in PCOS. If you’re looking for more personalised advice on how to structure your diet for weight loss and hormone balance, I’m here to help. I work online with women across Manchester, the UK and Europe.

Reach out to learn more about my health and Weight Loss Programmes, where we focus on creating a nutrition plan that works for you and your body. My programmes are suitable for hormone imbalance and PCOS.

Book a FREE no-obligation call to get started today!

Updated in June 2025 to reflect new PCOS research and nutrition strategies. 

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.