Fall is upon us. At least it will feel like it is whenever you throw together this gorgeous and healthful bright orange soup. Pay attention to the fat-free and unsweetened products to be sure your calories are accurate. The pumpkin seeds and coconut milk dollop on top give a luxurious finish. Enjoy!

This is a carnivore's salad with turkey bacon and chicken breast kicking up the protein content, plus a little touch of feta and egg if you account for the calories. Delicious. ;)

This recipe is so darn good. Zucchini noodles and Shirataki noodles are okay separately, but when paired together, the texture and bulk is magical! You're filling up on zucchini goodness but you've got that pasta feeling thanks to the Shirataki. Add copious amounts of turkey bacon protein and this one's a winner for the hungriest lady.

People love to ask the question, 'Why don't French women get fat?' And the answer has been explained in many different ways, but we would sum it up in terms of cultural norms - how they eat, when they eat, what they eat, food quality, and how they behave when they've eaten too much. That's where this recipe comes from. We have it on decent authority that when many French women overindulge, they will take a weekend and eat, 'Magical Leek Broth,' to undo the damage. Is it true? Who knows. But it's tasty! While we wouldn't recommend a full weekend only eating leek broth, we do see the value in a light and gentle broth-based soup when you're feeling the need for something simple.

Add your choice of veggies, chicken, or fish if you desire, not to mention herbs or spice. There's value in simple staples. Dress it up as you like. But here's the basic simple soup because it's too culturally interesting to leave out.

Here's another recipe from our bikini competition friends. A chocolate and nut butter smoothie that filled 2 glasses when we first made it and filled us up completely. What is it about chocolate and nuts together, not to mention the love of a completely sweet breakfast from time to time. YUM!

Sweet potatoes and lean ground beef are the base for this delicious chili. Onions, peppers, fire-roasted tomatoes, cumin, chili, and garlic bring up the rear. Shared with us by a bikini challenge coach, this was fast one of our favorites. Dig in, girls!

Garlic and shallots combine with delightfully collapsed cherry tomatoes to give these seared scallops rich flavor topped with herby goodness. Pair with a large portion of your favorite veggies - broccoli, cauliflower, cabbage - or shirataki noodles.

Vegetables ARE carbs. But unlike starchy carbs that put your blood sugar through the roof, you can load up on fibrous veggie carbs that give you ultimate satiety for minimal calories. Yes, 300 grams is recommended for just one person and you can eat much more than that if you want to. Consider them your secret weapon to losing fat without ever feeling hungry.

You need your veggies. Try to get 2 cups with every meal or at least lunch and dinner. Not just for the vitamins, but also for satiety. You are much less likely to reach for the wrong food when you're stuffed to the gills with low-calorie vegetables. Not being hungry helps you lose weight, so get used to stuffing your mouth with roasted goodness like this broccoli.

This breakfast is budget-friendly and darn simple to pull together if you need to be fast out the door. Whisk together your egg whites and cook in the pan while your rye bread toasts. Slice the apples, then you and your fit body are ready to go. :)

One of our very favorite unlikely pairings with egg whites is artichoke hearts. Without yolks, you need flavor and artichoke hearts do a great job bringing the pickley, tangy flavor! Add a little oil & garlic and you're in the deliciousness business.

Oat bran and Quinoa bring the grains, while vanilla protein powder and egg whites bump up the muscle-building power. A little vinegar adds a buttermilk zip to the unsweetened almond milk, and blueberries make each bite a delight. Switch up your pancake game with quinoa!

This high-protein, creamy Greek soup whisks you away to Athens with every lemony-Dill mouthful. The unique ingredient combo brings protein from chicken and eggs together with a garlicky citrus broth, paired with PCOS-friendly Shiratki rice for fullness and satisfaction. Goodbye hunger! Kaliméra satisfaction!

Beans, Seeds and Pulses are PCOS-friendly foods. That puts lentils right up at the top of our menu card. Enjoy this satisfying soup that fills the belly and heart with satisfaction. And have seconds! It's less than 300 calories per serving!

Whether you're looking for a leaner chili that ticks the spice and savory boxes or something cozy to sink into for the night, our white chicken chili is a favorite. Top with plain yogurt to cool the spice and cilantro for extra zing.

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.

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.

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!

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!

Cabbage is an amazing veggie side as you can eat so much of it without many calories. Pair that with 'miracle noodles' and you've got a low-calorie / high-texture guiltless side that tastes great and really satisfies.

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.

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.

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!

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.

Tropical flavors come together in healthful style for this Tomato Coconut Fish Bake. It's a big shot of protein in a sauce you'll tip the dish to enjoy to the very last drop. Cilantro and tomatoes means the flavors are diverse and bright.

This gorgeous green shrimp dish is a cinch to make with a food processor or blender and oven. Pair with a green salad for extreme green goodness. Bon Appétit!

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.

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. ;)

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!

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.

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.

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. 

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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!

This hearty bean and turkey soup is perfect for a day when you're already close to meeting your protein quota. The greens are just the 'roughage' your digestive tract is calling for and you will enjoy every delicious bite.

Using almond milk instead of water gives oat bran more richness. Blueberries add delightful interest, but with the addition of the orange zest, this protein-laden breakfast becomes something really special.

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.

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.

Marinated London Broil is a go-to staple on our healthy protein list. Warm or cold and thinly sliced, this flank steak special is a summer star.

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.

Avocado brings smooth hedonism to almost any breakfast. The sheer variety of this simple morning meal with minimal prep will start you off smiling.

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!

With only 4 ingredients, this is an extremely simple breakfast. The incredibly high protein content sets you up for success, especially if you know lunch or dinner will be lower in protein. Not to mention it's outstandingly delicious.

Salmon on the pan is a simple delight. Higher than fat than many recommended proteins, it delivers satisfaction and fullness. Pair it with 450 grams of any veggie or a big salad. We like it topped with rosemary and capers.

You're not exactly eating the rainbow with this salad, just the tastiest color. Enjoy everything green salad ingredients bring, most notably great taste.

The can of tuna packs a healthy protein punch and goes down with you loving every bite when combined with a myriad of varying textures and flavors. From the crisp crunch of the celery, to the zip of kalamata olives and the zing or lemon and Dijon. Your taste buds won't get bored.

The mix of lemon, shallots, garlic, and thyme make a perfect coating for chicken. Want a lighter lemon flavor? Cut the zest and juice a bit.

One of our test kitchen cooks adapted this recipe from her family London Broil recipe. Instead of brown sugar or honey, we go with erythritol 'brown sugar.' The rest is the same. :) Make it the night before and flip the London Broil around lunchtime the next day so both sides are flavored. It broils up in a snap! Be careful not to overcook. London Broil should have a cool pink center, sliced thin.

From the tamarind paste to the fish sauce to the dried shrimp, this pad thai doesn't skimp on original flavors. Where it does skimp is on carbs, as our lovely Shirataki noodles make this delicious dish accessible to us all. Fresh and healthy.

The fish starts baking in the oven while you make the sauce on the stovetop before they meet in your skillet to finish cooking together. Get ready for flavor.

These may be our favorite pancakes. The name suggests an extra grainy pancake and they deliver. After mixing the batter, you let it sit an hour so the mix can really blend and the powders can activate. We hope you love them as much as we do.

A dessert with part pudding and part cake sounds about as decadent as it gets. We worked hard to find the right consistency and temperature and cooking time to get it right. Honestly, the fails were still delicious. ;)

It looks like a lot of ingredients, but it's actually pretty simple to whip up. You go from stove top to oven and while it bakes, you have the time to combine all the homemade ranch dressing ingredients and simply stir. What a treat to taste buffalo wings sans the wings. Perfect for game night.

You had us at roasted broccoli. But adding tahini, fresh lemon, and red pepper??? Wow. Wow. Wow. This side veg is a good'un.

Fresh and bright. Perfect for an outdoor summer lunch. 

We have nothing against chicken legs and thighs. They aren't 'bad' for you. They just have a few more calories, a bit more fat, and a bit less protein. This recipe works just fine on chicken breasts too. The Dijon mustard, shallots, garlic, and oat bran make a delicious crunchy coating. Yum! This is a recipe we find ourselves coming back to again and again.

Some are sensitive to soy. In that case, sub the protein of your choice. This dish is nice and light with the soft textures of tofu and Shirataki rice, the firmness of sugar snaps, and the tenderness of  toasted cashews. The mint and red pepper brighten. 

This is a most indulgent salmon dish. From the olives to the saffron to the almonds, capers, and currants. It may just get Sicily on your bucket travel list.

Beef, onions, carrots, and broth. This recipe serves 8. It's a bit higher-calorie than many of our dishes, so take care to watch your portion size. Perfect for those fall and winter months.

If you love horseradish, you'll love this recipe. If you don't love horseradish, you may still love this recipe. Dijon mustard stands up to the horseradish making it a note in the flavor vs. the starring act. Give it a go. The erythritol 'brown sugar' tones down the savoury notes. It. Is. Good.

We adore recipes with fennel. It's such a super veggie. The combo with lentils is just right. There are herbs galore in this recipe. It is nothing, if not flavourful. Make a batch for the week. And if you like your turkey meatballs a bit tender, mix in a bit of oat bran. 

The ingredients list is long, but the effort will pay off. Make a big batch and eat it all week. Full-flavored and a great way to get your protein as well as a full belly. Chinese food lovers, you're welcome.

The first time we made this recipe, the turmeric inclusion seemed a bit odd. It filled the kitchen with an unusual smell. So, the first bite in the test kitchen were questionable. But immediately this dish became a favorite. The flavor really comes together and the combo of tender, slightly crispy chicken and gentle asparagus is so lovely.

The flavor combinations for this Cinnamon Chicken is a bit unusual. Variety us the spice of life, right? Enjoy this unique cinnamon, lime, and garlic combo.

If you're trying to lose fat, chances are you're eating lots of chicken breasts. That's how it goes. So every recipe that brings interest to our feathered friend is welcome. This dish smacks of Italy. Plum tomatoes, capers, shallots... All the good stuff.

If you're an eggplant fan, give this recipe a whirl. Shallots, ginger, and cilantro give it a fresh new twist. Chicken brings the protein.

Pair this tasty shrimp and chile dish with a large serving of veggies for date night extraordinaire. Even if you're the only one attending. 

We are partial to a good rice bowl, especially if it doesn't contain rice! Cauliflower rice serves as the base for flakey salmon, broccolini, asparagus, and a host of delicious Asian flavors.

In Germany they often serve salad with breakfast. It's surprisingly nice beside a serving of scrambled eggs. This zippy pork is Asian-inspired with fish sauce. If you're looking to add interest to your meals this here's your Huckleberry! 

It couldn't be simpler. Slather fresh asparagus stalks with your olive oil. Sprinkle with salt and pepper. Then broil, baby broil, to a nice golden brown.

Whether as a standalone vegetable or a topping for salad, this delectable artichoke recipe is a winner. 

Filling up on large veggie sides goes a long way to help us reach our goals. More low-calorie bulk, less snaking. This recipe brings a twist to zucchini in the pan with delicate shallots and browned oat bran. 

There's no denying that fish and seafood provides a tasty way to get your protein. But dressing it up in the pan can get a bit tiresome. We present this lovely soup from Brazil for a change. The light coconut milk makes this a treat day food. But the towering protein count makes this an uber-healthful indulgence.

The processed onion provides a fresh texture and flavor for the peppers and seafood to bloom. The end flavor is mild and warming. Perfect for fall and winter. Spice it up with hot sauce if desired.

Oat bran in the morning is a warm and filling way to start the day. But this baked incarnation is a whole another animal. Wow. The texture is somewhere between oatmeal and omelet -- warm, moist, mildly sweet with pops of color with every berry bite. Straight from the oven, you will be truly delighted.