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. :)

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!

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!

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. :)

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!

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.

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.

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 '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. 

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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

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. 

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.

Salted caramel protein powder allows for so many delicious treats while delivering a muscle-building dose of protein. Some of us were raised on sweet treats daily and it's hard to go from that to zero. For you, please enjoy this banana and salted caramel cake sure to satisfy the sweetest sweet tooth with all approved daily foods.

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. ;)

Parfaits are all about presentation. They're fun to make to see if you can get the layers perfectly separate. But whether you do or your don't, it tastes great all the same.

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.

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.

This healthy veggie side straddles the flavor fence of fresh tomatoes and roased tomato sauce. It's simple and smells amazing as it cooks.

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. 

With just a few added ingredients normal broccoli gets a top hat and monocle. Enjoy the lift sesame, garlic, soy, and orange gives to your go-to vegetable.

New and inventive ways to get your veggies is our daily charge. This is one of the highlights in our collection. It is divine. 

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. 

They're deep. They're dark. You would not think you were getting any nutritional value at all. But you'll indulge and walk away with a smile. Not to mention your kids if they're joining you.

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 addition to being a delightful treat day snack, these no-bake cookies are a huge life-saver when you're on the verge of wrecking your progress and NEEEEED something sweet during the week. Whip up a batch. They're super fast. We find after eating about half a cookie, the cravings calm and we're good to go. Nice to have on hand for emergencies. ;)

When you're craving warm, rich brownies without the sugar and guilt, here's your go-to. Cut the stevia in half for a deeper flavor.

This chocolatey yogurt snack is topped with Lilys Dark Chocolate stevia-sweetened chips. Every word in that description is important -- It has to be stevia-sweetened. It has to be dark chocolate. All Lilys products aren't good for you, so take care. And enjoy!

We love a quick yogurt and protein powder treat in the evening. Use your favorite protein flavor to boost your protein count for the day. Fresh berries brighten.

It is amazing what can be accomplished with just a head of cauliflower and some olive oil. Brown, roasted cauliflower is one of our favorites.

Yes this recipe is just for one person. Get in the habit of piling your plate high with veggies and you'll never find yourself in a wild snacking mode. Shallots and garlic bring the flavor to this spinach and mushroom side.

Fill up the tank with this mega-low calorie veggie side. A whopping 450 g serving is just scratching 200 calories. You'll be full and happy the rest of the night.

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. 

Carrot, onion, and diced tomatoes bring your daily veggie servings to life in a delicious way. Basil and parsley brings the flavor.

The reason we have treat day is so that we can still enjoy a lot of the tastes and flavors we love with zero guilt and then our bodies feel a little less tension because we aren't missing out. What's more comforting than a good ole grilled cheese? Just keep your bread low-GI.

The psyllium husk gives this after-dinner treat it's firmness. We put it through the test kitchen a few times to find the perfect quantity. Blending with a blender is strongly recommended for this recipe. Otherwise you may not get a smooth, enjoyable consistency. At the end of the day, it's warm, it's chocolatey. We were audibly saying, "YUMMMM," as we were testing it. Grab your spoon!

These banana oat yogurt muffins are dense, sweet, and best of all, filling. A couple of these and your sweet tooth will be satisfied in a most guilt-free, low-GI way. Easy to pop in your bag when you need to run out the door. Warm them up in the microwave to bring back that fresh-from-the-oven taste and texture.

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.

If fat-loss is your goal, find a cabbage dish you love, and eat it often. Cabbage is a dream vegetable in that it's low calorie so you can eat more of it! When your belly is full you aren't tempted to snack. You're more satisfied and satisfaction while eating healthful foods is what it's all about. 

Now that we've got the nutrition part out of the way, this recipe is really tasty. The peppers and savory flavorings lift our hero cabbage ingredient to a place of delight. Add in the varying textures of vegetables, tofu, and almonds -- you've got yourself a new favorite. We ate the same daily menu 4 days in a row and this cabbage dish was the one we looked forward to the most. Enjoy!

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. 

Many of the pastries you'll encounter in Swedish coffee shops are spiced with cardamom, a somewhat intense flavor often related in the US to Christmas cooking. We use 1/2 a teaspoon to keep it light, but if you love cardamom, go ahead and bump it up to a full teaspoon. Delicious, nutty, and fruity.

These small tablespoon-size brownie bites have enough rich chocolate flavor to satisfy you with just one. The good news is you get 4 cookies in one serving. They're pretty easy to put together and delicious fresh out of the oven. To re-create that melty dark experience, just microwave a few cookies for 15-20 seconds days later. They hold up great. As with any dessert sweetened with erythritol, feel free to cut the 'sugar substitute' down and you'll still get lots of sweetness.

Cucumbers make a high-volume, low-calorie veggie side dish which allows you to eat big with small calories. The cucumbers are flavored and the yogurt base is loaded with herbs so every bite is absolutely packed with flavor.

We had our doubts about putting this gazpacho through a strainer to achieve the final results, but we were absolutely delighted with the super-smooth, drinkable juice we ended up with. The perfect veggie complement to a high-protein lunch. Now, if you don't want to strain the veggies, you still win because a more fibrous cold soup you can eat with a spoon will treat your digestion as well as taste buds. Prepare to be refreshed.

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.

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.

Eggplant is one of those dishes that cooks down, so the serving you end up with is plenty by normal standards, but as we like to stuff ourselves with veggies to stay full for longer, you may want a double servings. The condiments are so flavorful, you could easily add more eggplant only and keep the calories in check. The sweetness of the erythritol 'brown sugar' beautifully balances the sour of the vinaigrette. The eggplant flavor isn't obscured, but accented. We hope you love it too.

Potato salad is a summer staple and absolutely reeks havoc on a PCOS body. Thankfully cauliflower has been making the rounds filling a healthy position in many of our beloved recipes and holding its own! This faux potato salad is no exception. Cooked and chilled, covered in yogurt, green onions, and Canadian bacon, this cauliflower dish creates a new twist on a classic you can eat by the heaping bowlful for very few calories. So fill up!

Shiitake mushrooms give this stir-fry a lovely earthy flavor, but any mushrooms will deliver. If you love light tofu and vegetables sometimes to break up the meat monotony, you'll love this dish. The shirataki noodles help to fill you up, but you can rest assured that your full fiber belly will deflate quickly. This turned out to be one of our most satisfying recipes. Enjoy!

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!

Santa Fe eggs give you a flavorful protein and veggie start to the day. The serving is big, but the calories are low, so there's plenty of room for a coffee or additional healthy side to start your day.