Dr. Lee is a board-certified Physician practicing with Intermountain Healthcare in Utah. This special fat is known to be good for your heart (Mooney and McCarthy 20124), and even helps you to lose weight by reducing stored body fat (Blankson et al. Why This PCOS Diet Plan Is Great For Weight Loss As Well As Getting Pregnant, Success Stories Of People Using This PCOS Meal Plan, Why This PCOS Diet Plan Is Not About Dieting, These PCOS Recipes Are Low Carb And Low GI But, Dinner: Garlic Ginger Chicken Wings With Broccoli And Quinoa, Breakfast: Flaxseed And Almond Meal Porridge, Lunch: Garlic Ginger Chicken Wings With Broccoli And Quinoa, Dinner: Lettuce Wrap Burgers With Sweet Potato Curly Fries. Individual results may vary. Beverages are not included in the Guide. There are no one-size-fits-all approach when it comes to diet for PCOS. you don’t need to count your calories even if weight loss is an important health goal for you. When helping my clients with PCOS plan meals, I like to focus more on what they SHOULD include in their diet more that what they should omit. Your menu will include a planner with recipes for breakfast, lunch, snack and dinner as well as a grocery list to make shopping a snap. Website designed by String Marketing Inc. Something went wrong. 3Nowak, Debra A.; Snyder, Denise C.; Brown, Ann J.; et al. If you don’t want to cook every day, make extras for leftovers. Feel free to swap out other veggies, protein, or grains if you don’t like the ones I choose. You can read more about Kym and her team here. As if you needed another reason to enjoy burgers…. I’m a big fan of beef because it’s the richest source of a little known fat called conjugated linoleic acid or CLA for short. Fiber helps prevent blood sugar and insulin spikes, lowers cholesterol, helps prevent constipation that often occurs with low carb diets, lowers risk of some cancers and feeds the “good” bacteria in the gut (thereby keeping your gut microbiome healthy). Contact me at 212 879-5167 or Martha@MarthaMcKittrickNutrition.com to learn more. My coaching sessions provide in-depth education on nutrition for PCOS and helps separate fact from fiction. If you’re not a subscriber, sign up HERE  to get the goodies! Known as medium chain triglycerides or MCT’s for short, these fats have been shown to make modest reductions of body fat, particularly from around the waist and hips (Mumme and Stonehouse 20156). Zucchini noodles are the ultimate PCOS friendly alternative to pasta and have proven to be a real hit for women doing my full 10 Week Program. With this in mind, I have minimized meal prep’ time and maximized efficiency across the three days to make things as easy as possible no matter how busy you are. Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. eating a high fat diet is also essential. If you are trying to lose weight, get pregnant, or free yourself from other PCOS related health issues then this blog and accompanying PCOS meal plan can be an important first step toward achieving your goal. As a hangover from the 90’s many people have been incorrectly told that they shouldn’t have too many eggs because they’re bad for their cholesterol. The truth is eggs contain a massive amount of healthy nutrients including the important brain nutrient choline and they actually improve your cholesterol profile. Increase anti-inflammatory foods including fatty fish, dark green leafy greens, orange vegetables, garlic, tea, berries, shitake mushrooms, ginger, turmeric, nuts, EVOO, beans. You can add fiber with veggies, flax or chia seeds, nuts, whole grains, legumes, and fruits. 20157). Kym combines rigorous scientific analysis with the advice from leading clinicians to disseminate the most helpful PCOS patient-centric information you can find online. I get it. And while I’m hardly an example of someone who got on with things as efficiently as these other women, I also managed to fall pregnant naturally after making radical changes to the way I eat. 5Blankson, H; Stakkestad, JA; Fagertun, H; et al. This blog post has also been medically reviewed and approved by Dr. Sarah Lee, M.D. No time to cook? -BONUS GUIDE: 30 Nutrition Tips for PCOS. Need I say more? JOURNAL OF NUTRITION, 2000. In the famous words of Rob Schneider, “You can do it!”. Contact me at 212 879-5167 or. I’d like to invite you to sign up for a FREE 3 day trial of. eating whole food sources of fats (even saturated fats) is actually a really important part of a good PCOS diet. By contrast, when we stick to a low carb diet like this meal plan does, the small amounts of healthy carbohydrates support the hard work you are doing by helping to keep the cravings at bay. Serving large portions of non-starchy vegetables with every meal. increased risk of heart disease, and carb cravings. ANNALS OF FAMILY MEDICINE, 2013. Whole food sources of meat also include many important micronutrients not readily available from vegetarian sources such as creatine, carnosine, and vitamins B12 and D. Since I know most people don’t have a lot of time for cooking in the morning, on Day 2 I want you to have the breakfast frittata again. Subscribe to my newsletter and get this free download. ; Read this blog post to learn important dietary principles for beating PCOS, as well as several practical tips that make this meal plan easy to implement. Unlike other diet plans, when I use the term “diet” I’m not talking about going ON a diet because you don’t need to count your calories even if weight loss is an important health goal for you. Then make sure to let me know what you think. What was most rewarding for me was that I achieved this result after years of failed fertility treatments including IVF! This is especially important to be aware of if you have lean type PCOS and are looking for a PCOS diet plan to get pregnant. Certain foods can help heal your PCOS by lowering insulin levels, decreasing inflammation, improving gut health, promoting a healthy weight, and decreasing risk of diabetes and heart disease. This blog post has been critically reviewed to ensure accurate interpretation and presentation of the scientific literature by Dr. Jessica A McCoy, Ph.D. Dr McCoy has a master’s degree in cellular and molecular biology, and a doctorate in reproductive biology and environmental health. They can be followed exactly or just used as a guide. Choose hormone free, organic meats, poultry dairy when possible. Now it’s your turn to do the same by using this introductory meal plan and the PCOS recipes and shopping list included to kick start your success. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research. What I call “unfair weight gain” occurs in women with PCOS because of the hormonal dysregulation and chronic low grade inflammation caused by this disorder. Avoid highly processed foods and higher glycemic index, more sodium/sugar/additives. After the 3 day trial, you can continue with the customizable PCOS Meal Plans and Recipes service for a small fee of $19.95/month. When it comes to health, quinoa really is all it’s cracked up to be in terms of its amazing nutritional profile. You’ll receive a personalized plan for you based on your medical issues, lifestyle, and food prefs. The cinnamon used helps with blood sugar regulation (Allen et al. Nutrition Goals for Improving PCOS • Eat a diet rich in fruits, vegetables, whole grains, low-fat dairy, and beans. This is why the recipe and shopping list included in the pdf download for this PCOS meal plan assumes you’ll cook a double serving on Day 1. The high protein and fat content ensures you get a slow and steady release of energy throughout the morning to comfortably get you through to lunch. PDF Meal Plan included.