This breaded chicken delight is adapted from the traditional chicken français recipe that features butter, lemon, white wine, whole eggs, and white flour for dredging. We've substituted ghee, chicken broth, egg whites, and ground oat bran to lower the calories as well as the glycemic index. So, you can enjoy this traditional French dish with zero guilt. The key to perfectly cooked chicken is pounding all the breasts to the same thickness. You can use that tip anytime. xxoo

Enjoy pizza! You really can when you take the time to make the crust low-GI with the use of grated cabbage, egg whites, and psyllium. This one is teenager-approved! Use pickles or capers to give it a delicious zing. It will soon be your favorite BBQ pizza.

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. ;)

We're always on the lookout for simple, sweet, and satisfying breakfasts. This one can be dressed up with a sprinkling of erythritol on top or eaten as is with the sweetness of berries to carry you through. Want something for the family, add some toppings for the kids and eat all together. It's versatile and simply 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.

A Maghrebi dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion, and garlic, commonly spiced with cumin, paprika, and cayenne pepper -- shakshouka is a popular dish throughout North Africa and the Middle East. Enjoy!

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!

Fish tacos get our mouths watering, no matter the variety. You wouldn't think it's possible to make them PCOS-friendly, but with the right choice of low-GI tortilla and sensibility when it comes to toppings, they can easily be enjoyed as a treat day dish. Go for sprouted grain tortillas. If you can't get these, corn is preferable to flour as the sugars will break down slower in your blood stream. Fresh ingredients and low-fat yogurt in replacement of the sour cream will keep your fat content down. Also, traditional fish tacos have cabbage vs. lettuce and this will make your digestive system oh so happy!

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. :)

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.

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!

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.

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.

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!

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 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.

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!

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!

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.

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.

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.

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.

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.

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.

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.

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.

Yogurt is a snack go-to if you aren't sensitive to dairy. It's a good source of protein and lends itself to mixture with flavored protein powder. We eat it often. Which is why we're always looking for ways to 'spice it up.' We've done that literally here with saffron and cardamom. Say hello to New Delhi.

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.

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.

What a dream these lemon cloud pancakes, floating into your mouth. Lemon zest brings the zing. Cottage cheese and egg whites that lovely protein count. What a day for a daydream!

The difference between a flan and crem brûlée is the runny caramel sauce. Vanilla protein, vanilla extract, vanilla sauce, vanilla extravaganza!

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! 

A thick-cut, bone-in pork chop can be a masterful thing of beauty when cooked just right. Think of it as steak when you're cooking on the stove top and don't be afraid to serve it at medium or just a little below. You'll be delighted with it's tender juiciness. This recipe features the familiar pork chop flavors of lemon and capers. Pair with shirataki noodles and the vegetable of your choice for company-worthy dining. Fast, easy, delicious.

This simple, soy or Tamari-based marinade summons the flavor powers of Dijon, ginger, and a sprinking of erythritol sweetness to deliver a tasty steak variation. Our picture doesn't do justice to the loveliness of flavors. Marinate overnight or at least a couple hours for best results.

Not all cuts of beef are created equal, it's true. Filet offers a leaner source of beef protein, and it's a delicious reprieve from chicken and fish. 

Simple grilled or pan-seared chicken breast is hard to beat. Fast, easy, and a delivery mechanism for tasty herbs and spices. Flex those chicken-fed muscles!

The sauce cooks up thick giving you mouthfuls of guilt-free, flavor-packed deliciousness. A great chicken dish when you're just a little tired of eating chicken. Serve with a large serving of veggies.

We made and re-made this recipe 3-4x to get it right. Finally, we arrived at this version which is as equally healthy as it is interesting to eat. For garlic-lovers, it's tops.

We love the combination of sweet and savory. Here you also get the combo of hot and cold, dry and juicy. In short, this salad is a family favorite. The sherry vinegar is a nice touch, but any vinegar will do just fine. 

This recipe is relatively simple and packs a punch of flavor to the tune of pickled thanks to the capers, herby thanks to the rosemary, and savory thanks to the shallots. A cinch to pull together and devour.

Erythritol is a dream when it comes to adapting classic sweets to your healthy eating regime. We find it to deliver a little extra sweetness when used for baking, so feel free to cut the quantity. This chocolatey banana bread is quick to brown in the pan, so take care to cover with a little foil. Despite the dark bake, it comes out truly delicious. 

This chicken breast dinner has minimal ingredients and maximum taste. Easy to serve with shirataki rice or noodles and a side salad or vegetable dish. Quick and protein-packed!

Orange beef has long adorned the menus at Asian restaurants. Instead of crispy beef, our meat is psyllium husk coated to lock in flavor and juiciness. Cooking with orange peels releases a lot of zest and flavor. Just remember not to eat them. Serve with shirataki rice for a filling, guilt-free dinner.

You can marinate this chicken up to 24 hours before baking, but even just 2 hours will give it enough pizazz to be brilliant. We love recipes that combine red onions and fruit. Something magic happens when they're roasted together. And not every recipe in our library calls for a mortar and pestle because, to be honest, most of us didn't have one. But for about 15 bucks you can be pulverizing herbs and seeds into glorious rubs for meat. So use it if you got it. Otherwise just crush on a cutting board with a can or utensil as always. 

Spinach and egg whites are two of our favorite breakfast ingredients. They are elevated with just a sprinkling of feta. This omelet is fast and protein-packed. Enjoy!

These muffins are simple and tasty. You'll feel spoiled that you get to eat so many, all in the name of building your beautiful lean body! Enjoy!

You get a great serving of veggies in the zucchini and onions that beautifully balance this frittata. Copious amounts of egg whites brings the protein serving up to 31 grams. So, you're well on your way to hitting your protein count for the day, in the most delicious way.

Part-skim ricotta cheese and lemon takes this recipe to the clouds. Not to mention whipping egg whites with erythritol. These pancakes get puffed up like delicate clouds. Perfect for a Sunday breakfast with zero-calorie maple syrup, fresh fruit, or yogurt for topping. But honestly, you can eat them alone and be satisfied.

We've seen lots of versions of this recipe from different training programs. Stevia-sweetened dark chocolate chips, like Lilys, make it possible. All Lilys chocolates are not great choices, but the dark chocolate baking chips are a staple around here. Walden Farms caramel sauce on top raises this from tasty to, 'Oh my heavens!' We used whey protein, but you can sub your favorite kind, including caesin, which is said to break down a bit better overnight. In any case, delish!

We made this recipe using Chanterelle mushrooms, known as Pfifferling in Germany. Just wow. They are the perfect mushrooms for scrambled eggs. Garlic and oil brings out their beauty. Of course our scrambled eggs are packed with egg whites to boost the protein count. The few yolks and almond milk keeps them from getting rubbery. We went to extremes, making multiple servings one day and re-warming them every morning. While this doesn't always work with eggs, they help up and were enjoyable 4 days in a row. Of course, we recommend them fresh. Enjoy!

We were going for a slimmed down version of Caesar for this salad and ended up with a garden-fresh simple salad. The Parmesan is more an accent than a main ingredient. But there's enough to have you scraping the plate. Similarly the dressing is more akin to a subtly sweet vinaigrette that won't pucker your face. After 3 days eating it, we're still ready for our another serving. 

Stevia-sweetened baking chocolate chips have opened the door to enjoying the intoxicating flavor and texture of chocolate to healthy ladies everywhere! There is something magical in the deepness of flavor a good lava cake offers. Here you get all the taste and sensory experience with a big shot of protein to nourish your muscles as well as your taste buds.

This Italian pork chop dinner is quick to whip up, but it will seem like it took you a lot longer. As with any pork, not overcooking is key, so keep an eye on your meat. The mix of zest, lemon, rosemary, and pepper flakes excites. Great dish for guests and even better as leftovers. Just warm until sizzling in a pan. Ciao!

This chicken dish comes together pretty fast. We use fat-free, plain yogurt in place of sour cream, but the effect is the same - a creamy tasty texture that envelopes the chicken and keeps it moist while cooking. The chives, yogurt, and onion powder come together to bring the flavor while the panko provides a light crunch. What a tasty way to keep your muscles fed on your day off.

This recipe is very simple, yet achieves an interest and tastiness that you can have many days in a row. We had it 4 consecutive lunches and the leftovers were easily reheated and even seemed to improve day to day. The juicy, crisp lettuce grounds the intense chicken flavors. Toasted sesame seeds bring just a smoky touch and texture. One of our new favorites!

Jam-packed with protein and goodness, there's nothing like a 'health-i-fied' oatmeal muffin to answer your sweet cravings first thing in the morning. And you get to eat 2-3 of them! If you like a less sweet muffin, you can cut the erythritol significantly. These are heavy muffins and sometimes that's just what you need. Bon appetit!

This breakfast omelet utilizes a rich mushroom sauce that goes well over steaks and pasta. Cook the mushroom sauce ahead of time and keep it in the fridge. This way breakfast omelets will be ready in a snap!

We put this recipe through the test kitchen 3x to perfect its taste, lightness, and protein content. What we ended up with is a perfect, high-protein start to the day in a HUGE pancake that you get to eat completely guilt-free. Use the protein powder flavor of your choice. The erythritol will carmelize a little and the lemon juice will steam when you pour it on. Top with raspberries as a finishing touch. This is a favorite!