nutrition

How to make PCOS Meal Planning super simple

To make things as simple as possible, we recommend only tracking two things: Don’t worry. You’ll get plenty of fats and carbs. You just won’t track them. We have created quite comprehensive food lists divided into the following categories: The 3 simple steps to meal planning for PCOS are: For the average height woman: we recommend 1500-1800 daily calories for PCOS fat loss. You can figure out your recommended calorie deficit & protein goals here. Our advice will serve the average woman, but please defer to your doctor or nutritionist’s advice above ours. Below is a quick reminder chart of …

PCOS Training

How eating the right carbs builds muscle and burns fat.

Carbs, just like every other macronutrient, have a place in improving your body composition. In the case of PCOS, more lean muscle mass supports insulin sensitivity, fat-burning, and lessening PCOS symptoms. So, we want lots of lean muscle mass. And how do you build it? You train and after training, you feed your muscles a mix of carbs and protein. But not just any carbs… Types of carbs Complex carbs are those that often have high fiber content and are larger molecules. Examples of these are vegetables, beans, oats, quinoa, sweet potatoes, and more. Complex carbs are our preferred carbs. …

PCOS Nutrition

Try one of our daily PCOS Meal Plans FREE.

Now, while our food lists are helpful when deciding what to eat, how much of these foods you eat is just as important. In our PCOS Meal Plan we measure CALORIES & PROTEIN, and nothing else. It’s simpler and when you have a lot of fat to lose, you really don’t need to overcomplicate it. You just need to get the ball rolling. Below is our goal range for calories and protein. You can read more in-depth about that in our How to structure your meals for PCOS weight loss post. The short story is that we have a calorie …

PCOS Nutrition

How to Structure your Meals for PCOS Weight Loss.

PCOS weight loss is hard on our best days. If you’re used to eating anything you want including sweets and breads and junk food, our plan could be a challenge for you. Most plans simply trade out high-GI (glycemic index) foods for lower-GI foods. This is a fine approach and it keeps breads and rice and other carbs in your life, albeit dark breads, brown rice, etc. Why some low-GI plans still don’t achieve PCOS weight loss. The problem is that fat loss with PCOS is slowwwww. Like snail slow, even if you’re eating ‘PCOS-friendly’ low-GI carbs along with lean …

PCOS Nutrition

How to Travel & Still Make Progress. A PCOS Meal Plan.

A PCOS meal plan, so you can go on the road without going off plan. It is REALLY hard to lose weight if you have insulin resistance / PCOS. Eating low-GI foods at a deficit and working out 5-6 days a week can equate to between half a pound and two pounds per week if you work it with absolute hardcore focus. It is slow-going to say the least and there is zero room for error. So, when you have a trip or vacation on the horizon and you don’t want to sacrifice the 2.5lbs you killed yourself to lose over …

Subscribe to the We the PCOS Newsletter!

Log In