Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects 12% of women worldwide. It can be characterized by hormonal imbalances, irregular menstrual cycles, and enlarged ovaries with small cysts.
Managing PCOS requires a holistic approach that includes lifestyle changes, exercise, and a balanced diet. We'll be delving into the essentials of PCOS and provide you with a sample meal prep plan, featuring insulin resistance-friendly ingredients, to support your journey towards better health.
PCOS is a complex condition that can cause various symptoms such as weight gain, acne, excess hair growth, and fertility issues. Insulin resistance and hormonal imbalances are common culprits contributing to these symptoms. Eating meals that are high in protein & fiber, and low in carbs will result in a slow and steady release of energy into the bloodstream.
Sample Meal Prep Plan for PCOS
Here's a sample meal prep plan that focuses on nourishing your body with PCOS-friendly and insulin-resistance-friendly ingredients:
- Breakfast: Start your day with a bowl of overnight chia pudding made with almond milk, chia seeds, and a touch of vanilla extract. Top it with fresh berries and some cut up Resist bar!
- Mid-Morning Snack: Enjoy a handful of walnuts and a small portion of sliced cucumber with a Greek yogurt and dill dip.
- Lunch: Prepare a quinoa and roasted vegetable salad using insulin-friendly vegetables like bell peppers, zucchini, and eggplant. Toss them with olive oil, lemon juice, and a sprinkle of fresh herbs.
- Afternoon Snack: Opt for a small portion of air-popped popcorn seasoned with herbs and spices, such as cinnamon or turmeric. Add in some hemp seeds & some chopped up Resist bar for a protein boost!
- Dinner: Prepare a baked wild salmon fillet marinated in a lemon and tahini sauce, served with a side of roasted Brussels sprouts and a sweet potato.
- Evening Snack: Satisfy your sweet tooth with a tapioca pudding made with unsweetened almond milk, a touch of honey, cacao chips, and a dash of cinnamon.
If you’re on the mood for something on the sweeter, and tastier side, you should reach for our Resist Bars! These clean bars are designed by women with hormonal and blood sugar imbalances, and as a result, it is our goal to make it easy for all people to fuel on-the-go while taking care of their bodies and the planet. These low glycemic protein bars have only 4g net carbs & 2g of sugars = no crazy blood sugar spike or energy crash!
By incorporating insulin-resistance-friendly ingredients into your PCOS meal prep plan, you can take control of your nutrition and make healthier choices. Remember to focus on whole, unprocessed foods, prioritize low-GI options, and ensure balanced meals throughout the day. Consult a registered dietitian for personalized guidance and adapt the plan to suit your individual needs. Empower yourself by embracing a wholesome lifestyle and promoting optimal health while managing PCOS.