PCOS Nutrition - We the PCOS

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How to swap ingredients in PCOS Recipes

Based on the U.S. Department of Agriculture’s (USDA) data, we have created a list of PCOS-friendly foods and their calories per 100 grams. All numbers are based on a raw measure, not cooked. The idea is to make it easy for you to swap out main recipe ingredients in PCOS recipes for a bit of variety without blowing your calories for the day. The more exact you can be, the better. It does involve math. We are sorry for that. You remember cross multiplication don’t you? PCOS Recipes Food Swapping Example 1: Swapping from a LOWER calorie food to a …

pcos-friendly ingredients people sharing seafood

PCOS Nutrition

PCOS-friendly ingredients you’re going to love.

There are some PCOS-friendly ingredients you may not currently have in your pantry. And some you may not realize should be at the center of your diet. We are always on the lookout for ingredients that deliver on the tastes and functions of foods we need to cut down on, namely carbs and sugar. It’s important to keep our sugar and insulin in check so calories don’t get stored as fat. You may need to change what you’re eating from the stuff that makes you gain weight and hold it, to the stuff that helps you lose weight. If you …

PCOS Nutrition

Try one of our daily PCOS Meal Plans FREE.

Now, while our food lists are helpful when deciding what to eat, how much of these foods you eat is just as important. In our PCOS Meal Plan we measure CALORIES & PROTEIN, and nothing else. It’s simpler and when you have a lot of fat to lose, you really don’t need to overcomplicate it. You just need to get the ball rolling. Below is our goal range for calories and protein. You can read more in-depth about that in our How to structure your meals for PCOS weight loss post. The short story is that we have a calorie …

PCOS Nutrition

How to Structure your Meals for PCOS Weight Loss.

PCOS weight loss is hard on our best days. If you’re used to eating anything you want including sweets and breads and junk food, our plan could be a challenge for you. Most plans simply trade out high-GI (glycemic index) foods for lower-GI foods. This is a fine approach and it keeps breads and rice and other carbs in your life, albeit dark breads, brown rice, etc. Why some low-GI plans still don’t achieve PCOS weight loss. The problem is that fat loss with PCOS is slowwwww. Like snail slow, even if you’re eating ‘PCOS-friendly’ low-GI carbs along with lean …

PCOS Nutrition

How many calories are best for PCOS fat loss?

For the average sized woman: we recommend 1500-1800 daily calories for PCOS fat loss. This will be a good range for most women. Now, if you are significantly short or tall, you can adopt a lower or higher calorie range to ensure that you’re eating in a healthy deficit range for PCOS fat loss. 5’1 (155 cm) or below You won’t need as much energy to sustain your body and can go below the recommended calorie range to 1300-1700 to achieve a healthy deficit. We don’t recommend anyone go below 1200 calories. Ever. But if you are extraordinarily short or …

A very simple daily menu featuring steak and eggs

Daily Menu PCOS Nutrition

A Simple PCOS Menu Anyone Can Make

1764 calories / 191 calories Here is an example of a filling daily meal plan that fits beautifully within a calorie deficit appropriate for most average-height women. That means it’s between 1500-1800 calories with 120-230g protein. Enjoy! Breakfast Lunch Dinner Snack More PCOS support: Have a look at how we use these ingredients our YouTube Channel. We have lots of cooking videos that demonstrate these staples. You’ll also get videos on PCOS Inspiration, PCOS Training, PCOS Mental Health, and PCOS Accountability. We’ve got lots of free recipes on our site. Peruse our Recipes. Want to eat on the We the …

PCOS Nutrition

How to Travel & Still Make Progress. A PCOS Meal Plan.

A PCOS meal plan, so you can go on the road without going off plan. It is REALLY hard to lose weight if you have insulin resistance / PCOS. Eating low-GI foods at a deficit and working out 5-6 days a week can equate to between half a pound and two pounds per week if you work it with absolute hardcore focus. It is slow-going to say the least and there is zero room for error. So, when you have a trip or vacation on the horizon and you don’t want to sacrifice the 2.5lbs you killed yourself to lose over …

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