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Designed to be low in calories and high in protein — they’re all low on the glycemic index and high on deliciousness. Create a FREE account and start saving your favorites today. All our recipes appear on this page. Use the search bar if you know what you’re looking for or click on the keywords or icons you see next to any recipe.

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Dairy Free Gluten Free High Protein Quick Meals

Season the Shirataki noodles in advance and cook the salmon. Then all you need to do when you’re ready to eat is warm this up and top with your already chopped scallions, cucumbers, cabbage. Make your dressing in advance too for a quick few spoon fulls and as always, slice the avocados fresh because they are so delicate and like to brown when you turn your back. We could eat this dish every day for a week! So delicious and SO packed with veggies.

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Dairy Free Gluten Free

This recipe reads a little complicated at first glance, but the ingredients and prep are pretty minimal, and once you get going, you see it’s pretty simple. Unlike the flavors at the end, which are layered and curious. If you’re looking for something a little different, this is your dinner. Thicker-cut boneless pork is the best choice, or bone-in pork chops. If your chops are thinner, just shorten the pork cooking times and take care not to overcook. With the bok choy base and shallot topping, you get plenty of greens in this notable pork dish. No sides needed.

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Dairy Gluten Free

There is comfort food and then there is comfort food that also comforts your conscience. We pull out the typical noodles and butter-cracker topping on this classic, replacing them with shirataki rice and nutritional yeast. So, fill yourself with a large serving of this comfort food that tastes great. 

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Dairy Quick Meals Vegetarian Meals

When you look at the ingredients, you will wonder, HOWWW is this PCOS-friendly? And you would be right. It is not the MOST friendly recipe we’ve ever released. But, it is your treat day and you deserve some extra delicious calories on this day if you’ve been compliant all week. Rye and Sourdough bread is lower GI than white or typical wheat bread, so it breaks down slower to sugar in your system. Light mayo has less fat than full-fat mayo. Same with fat-free (or low-fat) cheddar. So, while it’s not PERFECTLY healthy, it is a lighter recipe than it would if you ate it with traditional white bread, full-fat cheese and mayo. So, enjoy! And if you’re sensitive to dairy, skip this one. 🙂

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Dairy Gluten Free High Protein

Chicken Picatta is a fine dining staple. Nothing dresses up chicken quite like a rich buttery, lemon-caper sauce. Here we use ghee and ground oat bran for the breading. You get a whopping protein serving and you’ll love every bite. Pair with Shirataki noodles, cauliflower rice, or the veggie of your choice.

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Dairy Free Gluten Free Low Carb

A nice light mild-flavored white fish brings the wholesomeness to healthy eating. Add the pizazz of Mediterranean-inspired flavors like olives, oil, and peppers and find a relaxing yet enlivening dinner dish. Easy to make and bake. Enjoy!

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Dairy Free Gluten Free High Protein

Pickled peppers is what we mean when the recipe says, ‘hot pickled peppadew.’ But any pickled (or non-pickled) peppers can stand in. Our braised chicken delivers the chicken with wonderful dark, leafy greens and a delightful Indian-inspired seasoning. To your muscles!

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Dairy Free Quick Meals

This avocado toast has lots of little healthy ingredient flourishes to give it that extra pizazz – from olive oil spritz to black pepper, lime, pumpkin seeds, and fresh herbs. These little touches will delight you. But at the end of the day, rye toast, avocado, and a fried egg can be the grab and go version and your taste buds will still smile.

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Dairy Free Gluten Free Quick Meals Vegan Vegetarian Meals

A tasty dressing makes and already classic combination that much more irresistible. Avocado adds healthy, filling, good fat to this side and provides the perfect counter to the crisp juicy cucumber. Erythritol and Tamari replace sugar and soy sauce for those who are sensitive or calorie-counting. Toasted sesame oil and seeds deliver that smokey va va voom.

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Dairy Dairy Free Gluten Free Quick Meals Vegetarian Meals

You lay out the watermelon pieces and douse with vinegar, then top with feta, basil. olive oil, salt & pepper. It’s REALLY simple and really beautiful to place in front of guests. The only thing more impressive is how it tastes. Yum!

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Dairy Gluten Free Low Carb Quick Meals

If you grew up on tunafish you may be missing the tangy zip of mayo in your tuna. Full of calories, it’s not the first item on any fit lady’s diet plan. Tzatziki takes its place in flavor and delight in this simple cold recipe that’s paired with Shirataki rice for extra bulk. One bowl-full and you’ll sleep like a baby.

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Dairy Gluten Free Vegetarian Meals

The simplest things are the best and this cauliflower is very easy to put together. Don’t let the directions for how to slice the cauliflower throw you. You can make thin ‘cauliflower steaks’ as the directions say, or just chop up the cauliflower and mix with olive oil and parmesan. The result will be just as delicious. Having a treat day? Go ahead and grate on a little extra parmesan.

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Dairy Free Gluten Free Low Carb

When you’re craving greens on greens to fill your stomach and give your gut some roughage, this is your breakfast. You’ll feed your budding biceps in the process and enjoy a filling, frittata-licious breakfast that’s fast to make and will fill you until early afternoon.

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Dairy Gluten Free Low Carb Vegetarian Meals

This is not your typical single-serve frittata. This Bombay baby will feed you for 3 mornings and it works fine to pack the leftovers up and reheat every morning. Accented with scallions, garam masala, turmeric, and feta, you will love this exotic start to your day.

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Dairy Free Gluten Free Vegan Vegetarian Meals

Coated with nutritional yeast & olive oil, tofu crisps up beautifully in your oven and is offset nicely both in taste and texture with lovely tomatoes and red onions laced with balsamic vinegar. Enjoy.

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Dairy Free Gluten Free High Protein Low Carb Quick Meals

Looking for that last little bump of protein before bed or wanting to get ahead during the day. Here’s a 20-spot for you. Or 40, if you double it. Tuna is tough to eat plain. But with some tomatoes for juiciness and jalapeños for interest, this little snack will take you there and put a smile on your burning face. 😉

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Dairy Free Gluten Free High Protein

Protein-rich chicken breast, onions, garlic, coconut milk and fish sauce mix beautifully with all the traditional curry spice to be served with your calorie and carb-cutting favorite – Shirataki rice. Cooking for the family? Serve with both Shirataki and traditional rice for kids. Enjoy!

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Dairy Free Gluten Free High Protein Quick Meals

You can’t beat the protein pick-up a can of plain tuna delivers. The downside? Choking down dry tuna with little flavor variation. Until now. Now you get all the protein in a bowl dressed with white beans, olive oil, lemon, and seasoning, which means nary a dry bite and much more flavor. Enjoy. You’re welcome.

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Dairy Free Gluten Free Low Carb Quick Meals Vegan Vegetarian Meals

This ‘health-i-fied’ wok rice dish features Shirataki noodles also known as knojac. The intention is to cook over high, hot heat to attain a smoky flavor. No matter how you cook it, fresh tomatoes and basil, veggies, coconut oil, and Tamari, give you a flavorful, filling side.

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Dairy Gluten Free Quick Meals Vegetarian Meals

Yogurt and frozen mango are the base ingredients for this refreshing Indian staple, made just a bit healthier with almond milk. Add vanilla protein powder if you like. Don’t skimp on the cardamom, almond and pistachio topping as it delivers on the exoticism of this cool drink.

PCOS Grape & Kiwi Mini Pops
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simple Dairy Free Gluten Free Vegan Vegetarian Meals

Some PCOS ladies like to have a fruit cup after working out to lower cortisol and aid in recovery. Substitute these frozen fruit pops in on hot days for some extra refreshment and satisfaction. 

PCOS Tzatziki Dip with Carrots & Pretzels
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Quick Meals Vegetarian Meals

Chip & dip is unhealthy. And veggies with plain yogurt is boring. The Greeks got it right when they created Tzatziki. Elevate your treat day snacks while staying on track with this delicious dip recipe. Pair it with all manner of veggies and a few pretzels for a big hurrah on your treat day.

PCOS Roasted Cauliflower with Pancetta, Olives, & Parmesan
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Gluten Free

It’s a cauliflower side, yes. But it’s also olives, garlic, lemon, red pepper, bacon, and Parmesan! That’s right: FLAVOR. The olive oil, bacon, and cheese bring it to treat day status, but you could cut back on the high fat ingredients if you wanted to make it an everyday meal. We enjoyed this recipe the day-of and as leftovers, extending our treat day. 🙂

PCOS Chicken with Guasacaca Sauce and Carrots
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Dairy Free Gluten Free High Protein

The combination of avocado, jalapeno, vinegar, and lime makes this sauce for your chicken absolutely pop! Chicken breast is so very good for you, but it’s hard to eat over and over again without some clever sauces and seasonings. This one will make you smile.

PCOS Avocado Toast with Egg Whites, Tomato
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Dairy Free Quick Meals Vegetarian Meals

You could pour a bowl of sugar-spiking cereal or pop a pastry, but in almost the same time, you can be nurturing your body & PCOS with this delicious and simple avocado toast breakfast. Yes, it has bread. But it is rye bread, which is lower on the glycemic index, so won’t spike your sugar. If you’re still concerned, cut the recipe in half and double your egg whites. 🙂 But nothing quite fills and soothes the soul like a heaping helping of healthy avocado fat. Indulge. You’re welcome.

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Dairy Gluten Free High Protein Low Carb

When you feel like a smaller sized dinner that doesn’t skimp on taste, this chicken is your man. And if you have the calories to spare, double your serving. It’s lemony, herby, tomatoey with oat bran coating the chicken to give it a real parmesan feel. Delicious!

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Dairy Gluten Free Vegetarian Meals

This zucchini parmesan pulls on red pepper flakes to give it such a special zip, you’ll want another serving. In food production, this is called the ‘bliss point.’ That’s the point at which a food is so well balanced and flavored that you it gives absolute bliss to the taster. Can you tell we love this little Parmesan? We hope you will too.

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Gluten Free Vegetarian Meals

As with every baked goods recipe featuring erythritol, you need to keep an eye on the cook time because the cookies will brown a little quicker than typical sugar-laden varieties. But a little hawk vision while cooking will be rewarded with a tasty treat. Erythritol has the tendency to taste very sweet, so you may not even get through the single serving of 3 cookies before you’re superbly satisfied. Enjoy with a little milk if you’re not sensitive, or better yet a steaming cup of hot tea for dunking. Enjoy!

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Dairy Free Gluten Free Quick Meals Vegan Vegetarian Meals

In 20 minutes you can pull together this slightly exotic side that will impress your guests and beautifully supplement a high protein dinner with much needed greens. Serve crisp-tender for a beautiful crunch.

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Gluten Free Quick Meals Vegetarian Meals

If you love peanut butter and chocolate but you aren’t visiting the candy aisle due to your big, fat, audacious goals… have we got a treat for you. Peanut buttery, chocolatey, heaven between your fingers. And not too shabby for your biceps either. If you’re prone to over-indulging be sure to only take a single-serving and put the rest back in the fridge. Enjoy!

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Dairy Free Gluten Free Vegetarian Meals

Not everyone wants their protein-rich oat bran served sweet each and every day. Try your oats savory as presented here for an experience similar to morning grits or dinner rice. This recipe is very mild. Flavor comes exclusively from the roasted red pepper and scallion. So, if you enjoy these 2 ingredients, this may be your new favorite brekkie. If you’re looking for a bit more zip, add feta, fat-free parmesan, or drizzle with olive oil. Just be sure to log the additional calories.

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Dairy Free Gluten Free High Protein Low Carb

Our Spicy Sesame Noodles with Chicken and Peanuts have a healthy serving of red pepper flakes but don’t actually come across the palate as very spicy, but more savory. The warm toasted flavors and gentle peanut crunch deliver a wholesome, mild flavor that lends itself to larger fork-fulls so don’t eat too fast. 😉 A treat meal to nurture both your taste buds and your lean muscle mass. Enjoy!

PCOS yogurt with blackberry compote
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Dairy Gluten Free Quick Meals Vegetarian Meals

You can simplify this recipe down to 2 ingredients = yogurt & blackberries. The added protein gives your muscles a boost and the xantham gum serves only to thicken the sauce and is a personal preference. Enjoy warm before bed.

pcos chicken & rice soup with parsley and lemon,
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Dairy Dairy Free Gluten Free Low Carb

Simple and light, this herby lemon-scented chicken soup goes straight into your bones to soothe you through and through. Add more shirataki rice or noodles to make it hearty, or leave it out altogether for a more broth-like variety.

apple & nut butter in a glass bowl pcos nutrition
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simple Dairy Free Gluten Free Quick Meals Vegetarian Meals

Apples and berries are your go-to low-GI fruits if you’re in the mood for sweet. And apples taste great with peanut butter. The fat in the nut butter also serves to slow down the rate at which the apple breaks down into sugar in your blood stream, lowering it’s already reasonable level on the glycemic index. Just watch your nut butter serving. Therein lies the calories. A little goes a long way. Enjoy! PCOS Nutrition made with love.

celery and peanut butter in a glass bowl pcos nutrition
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simple Dairy Free Gluten Free Quick Meals Vegetarian Meals

As old a combination as time, and for a reason. Celery alone – meh. Celery with peanut butter – yes! The brilliance of this go-to snack is that it doesn’t take that much peanut butter or other nut butters to make 3 stalks of celery go down happy. Go for no-sugar-added peanut butter choices. Almond butter is particularly good. We calculated the calories with regular peanut butter, so any substitutions you make will only improve your nutrition. PCOS nutrition made with love.

Roasted Chicken with Caramelized Cabbage
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Dairy Free Gluten Free High Protein

Cabbage is one of the best vegetables you can eat. It’s packed with fiber and oh-so-low in calories. We pair it a lot with grainy mustard, but in this recipe it gets a sweet twist with erythritol ‘brown sugar’ and yellow onion. Fennel seeds add a layer of interest and a large serving of chicken makes this one of our highest protein meals. Perfect for large appetites. PCOS Nutrition made with love.

a slice of yogurt & lemon cake with raspberries
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Dairy Gluten Free Vegetarian Meals

It tastes just like it sounds — creamy and citrusy. On top of that, it isn’t overpowered by eggs despite its 8 egg whites. So, you get a nice pop of protein and a sweet creamy finish to your meal. That’s a win.

white asparagus with pink pepper
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Dairy Free Gluten Free Quick Meals Vegetarian Meals

The pink pepper is mostly for show. But what a pretty pink show it is. Steamed white asparagus is spring’s gift to veggie-lovers. Remember to peel white asparagus so every bite is tender and delicious.

plate topped with Chinese soy-steamed white fish with pistachio
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Dairy Free Gluten Free Quick Meals

The herbs and soy dressing give this fish its Chinese influence and the roasted pistachios add the pizazz. If you have a steamer, perfect. If not, you can rig one. The fish steams as quickly as 8-10 minutes. It’s lightly flavored and beautifully presented with fresh herbs. Enjoy!

Mr. Lava Lava Cake
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Dairy Free Gluten Free High Protein Quick Meals

Mug cakes have been making the rounds in the fitness world. Because piping hot sweets don’t reveal their protein and almond milk beginnings. They let the deep, rich cocoa powder and stevia-sweetened chocolate chips shine! Enjoy for a perfectly guilt-free treat in the evening or anytime you have a craving.

PCOS-friendly Shrimp Spaghetti al Limone
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Gluten Free High Protein Quick Meals

This dish is lemony, fresh, and delicious. We had it several days in a row and the smell of it cooking or being re-heated is divine. Credit must be given to the ghee in the end that sends that buttery scent through the kitchen. It’s not necessarily Italian, but mama mia! Serve with a large side salad or toss in some veggies.

PCOS-friendly recipe: Simple Oat Bran with Berries
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Dairy Free Gluten Free High Protein Quick Meals Vegetarian Meals

We add protein powder to lots of our breakfasts and snacks to up the protein count, but not this one. Here, you’re getting all your protein from egg whites, resulting in a lighter breakfast bowl. Top with berries and dig in.

PCOS-friendly recipe: Sheet Pan Shrimp
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Dairy Gluten Free

Yes. Sometimes cheese is allowed. The fat-free and lowfat varieties are ‘sometimes’ foods. Which means we don’t have them every day. But life is short, so we do have them. This combo with shrimp and vegetables is topped with oat bran, which doesn’t deliver a crunchy texture, but more tenderness and a grain that this dish is complemented by. We had it 4 days in a row and loved it every day.

PCOS-friendly recipe: Cape Verdean Chicken Soup
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One of our staff members has Cape Verde roots in the family and therefore exposure to this chicken soup that is a standard in the region. The prep takes a little effort, but the finished dish is one the whole family will love. PCOS Nutrition made with love.

PCOS-friendly recipe: Treat Day: Orange & Pecan Cran Muffins
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Dairy Gluten Free Vegetarian Meals

Whether fresh out of the oven, or warmed up in the microwave, these muffins delight with fresh cranberries, oranges, and toasty nuts. The loveliest treat day sweet.

Creamy Spinach Pepper Casserole
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Dairy Gluten Free Vegetarian Meals

Spinach lends itself to cheesy, creamy dips and casseroles. Here we pare down the non-desirables and leave you with a hot, comfort casserole that delivers on flavor as well as nutrition.

PCOS-friendly recipe: Simple Protein Yogurt & Berries
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Dairy Gluten Free High Protein Quick Meals Vegetarian Meals

We love yogurt before bed because it is a slow-digesting protein that helps with recovery and reduces muscle breakdown while we sleep. That’s why you see lots of yogurt snacks in our recipe library. They are best before bed. We say this, knowing that some women are sensitive to dairy. But whether you’re enjoying real yogurt or dairy-free, the fresh berries and slivered almonds add a little mmmmm.

PCOS-friendly recipe: Simple Spinach & Egg Whites
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Dairy Free Gluten Free High Protein Quick Meals

Take a metric ton of raw spinach and place it on the stove. Just kidding. Sort of. Spinach cooks down to a very small portion so you can always start with an absolutely HUGE amount for one person. We go with 6 cups here. Cook it in a dry pan for just a little longer before adding the egg whites if you like it a little crispy. This breakfast is light. Double up if you like.

PCOS-friendly chocolate yogurt with stevia-sweetened chips
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Dairy Gluten Free Quick Meals Vegetarian Meals

This snack is a great top up to your protein for the day touting 19 grams. If you’re sensitive to dairy, it works nicely with a non-dairy yogurt, just mind your calories.

A very simple daily menu featuring Dijon Cabbage
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Dairy Free Gluten Free Vegan Vegetarian Meals

This is a simple recipe we use again and again. The reason is also simple. Cabbage is a miracle vegetable. You get an absolute TON of bulk for very little calories. So you can stuff your tummy like a goop! And give it a semi-spicy flair with grainy Dijon mustard. Tasty and calorie-cutting!