Quick Recipes For a PCOS Diet
Improving the quality of your diet is a critical element of reversing your PCOS symptoms.
But what exactly should you be eating?
There is a lot of conflicting information out there. In my experience, the first place to start is identifying the root cause of your PCOS symptoms. The most common is insulin resistance (ie difficulty balancing blood sugar), high inflammation, poor gut health, burned out adrenals and metabolic fatigue. It’s also possible to have a combination of all of these.
Here are some quick and easy PCOS recipes that support the most common root causes of PCOS symptoms.
Balancing Blood Sugar
Reducing Inflammation
Promoting Gut Healing
Nourishing Your Adrenals
Avoiding Metabolic Fatigue
Breakfast
Super busy, need something quick…
1 cup plain greek yogurt, skyr, kefir, or plant-based yogurt with live cultures + sprinkle of grain free granola (I like Purely Elizabeth) + sprinkle chia seeds and walnuts (drizzle honey optional) + handful of raspberries + cup of milk thistle tea
I have a bit more time..
Anti -Inflammatory Smoothie (blend ingredients together):
1-2 cups grass fed whole, skim milk, non dairy milk of choice, add more if needed
1 scoop protein powder (I like Bob’s Red Mill Whey Protein)
1 tbsp almond, or other nut butter
½ organic banana
1 cup organic blueberries
2 tsp flaxseed (I like Manitoba ground flaxseeds)
1 medjool date, pitted and soaked for sweetness
½ tbsp cinnamon
1 tbsp tahini
½ tsp turmeric, ground
Crushed ice
The PCOS Buddha Bowl
2-3 handfuls, raw or lightly cooked spinach and spiralized zucchini
1 cup, raw, steamed or roasted tomatoes
1 cup raw chopped radish
1 boiled egg
1/4 cup crated raw carrot
1/2 avocado
Spinkle of sesame seeds and sunflower seeds
Drizzle of extra virgin olive oil, salt and pepper to taste (I love Trader Joes, Everything But The Bagel Seasoning!)
Lunch & Dinners
Super busy, need something quick…
1 Trader Joe’s Quinoa Cowboy Veggie Burgers in whole wheat bun + 1 tbsp guac and tomato salsa with lettuce
2 cups Trader Joe’s Kettle Cooked Chicken Soup + 2 toasted cauliflower thins
Tofu Bowl (serves 2): 2 (8oz) packages Hodo BBQ Cubes (can sub Harissa Cubes for a spicy kick!) + 1/2 can black beans, rinsed and drained + chopped romaine lettuce leaves and cherry tomatoes + 1 tbsp sour cream + sprinkle of chopped cilantro
1 pack Vana Life Foods Green Chickpea Superfood Bowl + 4 ounces rotisserie chicken + 1/2 cup pre cooked quinoa
I have a bit more time..
Superfood Miso- Salmon Bowl (serves 4)
Ingredients
4 wild caught salmon filets ( I suggest king salmon, also known as Chinook for the high fat content)
1 bunch lacinato kale, stemmed and roughly chopped
½ cup kimchi
1 ripe avocado, sliced
1 tbsp pumpkin seeds
1/4 cup sliced almonds (Optional)
Salmon Marinade
1 tbsp white miso paste
2 tbsp extra virgin olive oil
2 tbsp reduced sodium soy sauce
Salad Dressing
2 tbsp lemon juice
1 tbsp maple syrup
2 tsp Dijon mustard
½ tsp kosher salt
¼ tsp black pepper
1/3 cup Extra Virgin Olive Oil
Instructions
Step 1. Make the salmon marinade. In a bowl, combine the miso, oil, and soy sauce, and stir with a whisk. Lay the salmon out on a foiled lined baking tray and spoon marinade on top. Let them stand for 15 minutes at room temperature. Preheat oven to 350F.
Step 2. Slice kale thinly and add to a separate bowl. Add salad dressing and gently massage the kale for a few minutes until soft. Add nuts (optional).
Step 3. Add salmon to oven cook for 6 to 8 minutes, or until just opaque in center
Step 4. Remove salmon from the oven. Evenly divide salad, add sliced kimchi, sliced avocado and sprinkle sesame seeds over the top. Optional extras include a spoonful of steamed edamame beans for some added protein.
Do you have PCOS? Are you struggling to get pregnant despite trying every diet and lifestyle hack on the internet?
You are not alone.
The secret to getting pregnant with PCOS starts by identifying the root cause of your PCOS. Only then can you change your diet and lifestyle to regain regular, healthy ovulation.
After working with hundreds of women to balance their hormones naturally, I have identified some key, non -diet strategies that can help you conceive naturally.
Want to learn more?
Join me for my 8-week on demand, online course!
Why Choose This Course?
● Unlike other courses for PCOS and pregnancy, this course details strategies that are evidence based and proven to support ovulation
● The symptoms of PCOS vary from person to person. You can spend hours online following recommendations and protocols that are not right for you. I have incorporated diagnostic quizzes that help you determine your PCOS subtype and your eating personality. Content is then tailored to match your unique needs
● I am a fully licensed Registered Dietitian (not an unqualified ‘nutritionist’ and ‘health coach’) and have worked at a number of Obstetric and Gynecology clinics in New York City. Working alongside fertility specialists over the years I have a thorough understanding of the medical mechanisms that underpin PCOS
● I’m not going to tell you to just cut back on calories and lose weight! Contrary to what ‘Dr Google’ or your own doctor might tell you, weight loss is not the only important factor to consider when trying to reverse PCOS symptoms
● I utilize a fully integrative approach. This includes looking at every system in the body from your digestive system, immune system, adrenal health and mental health
You’ll learn..
- The science behind your PCOS symptoms
- The Fertility- Nutrition connection
- Which PCOS subtype you have
- Your unique eating personality
-The latest research into nutrition, fertility and PCOS
-Which supplements are right for YOU
-Which lab tests you should get
- Lifestyle habits that might be holding you back from optimizing your fertility
-How to ditch the dieting mentality
- The components of a balanced PCOS nutrition plan
-Meal planning and prepping tips
This is a self guided, module based course over 8 weeks. It includes unlimited access to learning modules, videos, resources, recipes and supplement discounts.