The PCOS-diet can be incrediblly restricting. And it's even more difficult when you need to elimate so many foods you've spent your life eating and enjoying. To help with this transition, we wanted to remove the guess-work and stress of having to search for meals you can eat. Sometimes you just don't have the motivation, and we get it.
Overview
Low Glycemic recipes designed specifically for women with PCOS
Our 100+ PCOS-Specific Low GI Recipes are thoughtfully crafted to help address the unique concerns women with Polycystic Ovarian Syndrome (PCOS) face, including weight management, insulin resistance, acne, and high blood pressure. Each recipe is packed with fiber, hormone-balancing nutrients, and low glycemic ingredients to support your body’s needs.
Because insulin resistance is a common challenge for women with PCOS, every ingredient in this plan is chosen for its low glycemic load. We make sure that carbs are always paired with healthy fats and proteins to keep your blood sugar stable throughout the day. Meals are designed to be eaten every 2-3 hours, so your energy stays level and cravings are kept at bay.
You'll find a variety of hormone-balancing ingredients like cruciferous vegetables, rich in indole-3-carbinol and calcium-d-glucarate, which are key for supporting hormonal health. Anti-inflammatory foods like chia seeds and turmeric are included to help reduce inflammation, a common issue with PCOS. To further support balanced blood sugar, this plan is also grain-free, with carbohydrates coming from only the most nutrient-dense sources.
With these recipes, you'll be able to nourish your body while keeping your hormones and blood sugar in check—without feeling deprived.
Dietary Evidence
Diet evidence for PCOS recipe collection
These recipes were developed with specific key principles in mind to support women managing PCOS. Each ingredient was carefully chosen to balance insulin levels, promote hormone health, and provide the nutrients your body needs.
Low Glycemic Index foods
Balancing insulin levels is essential for managing PCOS, and choosing the right type and amount of carbohydrates plays a big role in this. These gluten-free, dairy-free recipes use low glycemic foods to optimize blood sugar, hormone regulation, and weight management. By pairing carbohydrates with healthy fats and proteins, these recipes ensure a steady release of energy throughout the day, helping to keep blood sugar levels stable.
High fiber
Fiber is your ally when it comes to reducing insulin resistance and addressing hormonal imbalances associated with PCOS. These recipes are designed to provide up to 35 grams of fiber daily, sourced from nutrient-dense foods like vegetables, quinoa, hummus, nuts, and seeds. Following a high-fiber, sugar-free, grain-free plan helps support hormone health and improve insulin sensitivity.
Healthy fats & protein
Omega-3 fatty acids are key to supporting hormonal balance, reducing inflammation, and managing weight with PCOS. These recipes incorporate omega-3 fats from salmon, walnuts, and chia seeds, while also ensuring that up to 25% of your daily calories come from protein. Combining healthy fats and protein with a low glycemic approach helps provide endocrine and metabolic benefits that are critical for PCOS management.
Anti-Inflammatory foods
Chronic inflammation is a common issue for women with PCOS, and these recipes focus on including polyphenols and antioxidants to combat it. You’ll find polyphenol-rich ingredients like cloves, apples, walnuts, spinach, and kale, along with the powerful anti-inflammatory agent curcumin found in turmeric. These recipes also provide essential fat-soluble antioxidants like vitamins A and E, sourced from sweet potatoes, carrots, salmon, olive oil, nuts, and seeds, to reduce oxidative stress.
Liver support
Your liver plays a central role in hormone balance, detoxification, and overall metabolic health. These recipes are designed to support liver function by incorporating cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. These veggies are rich in indole-3-carbinol, which is essential for liver health and hormone regulation.
This recipe collection is more than just meals—it’s a tailored approach to managing PCOS through nutrition, helping you achieve better balance in your body and your health.
Use these recipes to easily develop your own 30-day Weight Loss plan using our guidelines here. (Available through paid-membership)
About Jen
Jen is a certified nutritionist and women's health expert specializing in blood sugar management and chronic disease wellness. As the creator of the Whole GI Protocol framework, she's helped thousands of women navigate the challenges of menopause, prediabetes, and stubborn weight gain. With a passion for making complex health concepts accessible, Jen believes in empowering women to take control of their health through practical, sustainable lifestyle changes. When she's not crafting Whole GI recipes or answering questions in her vibrant online community, you can find Jen enjoying nature walks (not hikes!) and planning her next family adventure.
