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.

7 egg whites and one yolk bring the protein with this lovely pea and herb frittata. Easy to make and dusted with a tablespoon of parmesan, you get taste, goodness, and muscular energy.

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.

We combine 4 amazing frittatas in one - Onion & Zucchini, Tomato, Greens & Garlic, and Peas, Herbs & Parmesan. Each recipe is altered just slightly to create a stackable frittata with a stunning presentation:

• Recipe for WTP Onion and Zucchini Frittata to Go, using 4 egg whites instead of 6 
• Recipe for WTP Tomato Frittata a Go Go, using 4 egg whites instead of 6 
• Recipe for WTP Take the Greens and Garlic Frittata and Go, using 4 egg whites instead of 6 
• Recipe  for WTP Frittata With Peas, Herbs and Parmesan, using 4 egg whites instead of 6

Prep time: 1 hour, plus at least 2 hours' refrigeration.

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!

Feta gives this baked shrimp a zip without too many calories added. The tomatoes add the veggie counter balance and textural high note. Garlic, oregano, and lemon make it a melody for your mouth. Take care not to overcook the shrimp and you're in business!

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.

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. 

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.

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.

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!

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.

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.

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.

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.

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.

This chicken encompasses everything fresh and good with garlic, mint, oregano, ripe vegetables, feta, and Greek yogurt. Prepare to revitalize with rich flavors and love every bite.

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.

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.

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. 

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. :)

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.

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!

If you love tuna casserole or chicken casserole or just casserole, this recipe will take you home to mom. Shirataki noodles keep this recipe from running away with your blood sugar. So, enjoy it's cheesy, noodley homey goodness.

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.

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!

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.

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!

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 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.

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.

Vegetables baked in the oven transcend what you'd think they're capable of. Cabbage is one of our favorites because you get soooo much quantity for the calories. Here we flavor it with onion, dill, and ricotta. 

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.

Steak Diane is a classic recipe and the sauce is known for its buttery deliciousness. Here, clarified butter, or ghee brings the buttery taste without the buttery solids. Is it date night yet?

This recipe directs to cook on a grill, but you can also do it on a stovetop or under the broiler. But for those summer days where hotdogs and hamburgers are on the menu, here's a gorgeous grilled chicken alternative that will make your plate the envy of the meal.

Butter Chicken is arguably the west's favorite Indian dish. This version packs a whopping protein serving without anything to slow your fat-burning machine down. Enjoy these classic flavors.

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.

This fish tastes rich like comfort food with the ghee and chicken broth combination. Thyme and lemon gives it depth. Nothing like delicious and healthy in the same dish.

We had this breakfast as a treat meal initially. But after re-examining the nutrition, we can't find any reason not to have it as a daily meal. It just tastes so darn good. At least one of our husbands on the tasting committee requested it 2 mornings in a row. Always a good sign.

We microwave some of the ingredients in this recipe to simplify and speed up the cooking process. Oven-baked egg casseroles in ramekins are a delight. And you get two! Enjoy.

Our single-serving frittatas are fast to make and versatile to have hot or cold. This Italian-inspired version gives you a punch of tomato and Parmesan. Not the worst way to start your day. Pair it with a little breakfast salad for a perfect meal.

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.

These zingy pancakes hardly need accompaniment. But some plain yogurt and fresh berries add to the deliciousness. Don't you just love the texture poppy seeds add? And 50 grams of protein per serving? Shovel them in! Yum.

Summertime calls for a cold dessert and these healthy popsicles will keep you enjoying freezer sweets with everybody else. Lovely layers of yogurt, berries, and oats will put a summer smile on your face.