Are you struggling with PCOS symptoms like weight gain, fatigue, carb cravings and irregular periods? Our free PCOS nutrition course, “Balance Your Plate for Happy Hormones,” is here to help!
This FREE 5-day self-paced PCOS course offers daily nutrition lessons, PCOS-friendly recipes, cooking videos and references to help take the stress out of PCOS meal planning. Here’s a detailed overview of what you’ll learn each day.
Sign up now to get instant access to this free, self-paced course.
- Why is the PCOS course free?
- Course Overview
- What You Will Learn In this PCOS Course
- Day 1: Understanding PCOS and Nutrition Basics
- Day 2: The Power of Vegetables in PCOS Nutrition
- Day 3: The Importance of Whole Grains in PCOS Nutrition
- Day 4: The Role of Protein in PCOS Nutrition
- Day 5: Incorporating Healthy Fats and Flavor in Your PCOS Diet
- Join the FREE PCOS Nutrition Course-Balance Your Plate for Happy Hormones Now!.
Why is the PCOS course free?
As a Registered Dietitian Nutritionist specializing in PCOS and living with PCOS myself, I understand the challenges of accessing high-quality PCOS care.
My commitment to diversity and inclusion drives me to offer this course for free, ensuring everyone, regardless of their income, has the opportunity to improve their health with expert guidance. Learn more about my commitment here.
Course Overview
Each day you’ll receive access to a comprehensive PCOS nutrition lesson via email. This includes a daily video lesson, recipes and cooking videos, supportive materials, and access to a support PCOS community if you have questions. Here’s a snapshot of what you’ll cover:
- Daily Video Lesson: Learn the foundational concepts of PCOS and nutrition.
- PCOS Recipes and Videos: Implement what you have learned in the kitchen with these simple and delicious recipes.
- Supportive Materials: Access additional resources to enhance your understanding and implementation of the lessons, like handouts and ebooks.
- Community: Option to join the free Facebook group for more support, ask questions and participate in live monthly cooking demos.
What You Will Learn In this PCOS Course
Day 1: Understanding PCOS and Nutrition Basics
Start your journey by understanding the basics of PCOS and how nutrition impacts your symptoms. Learn about PCOS-healthy eating patterns, foods to limit, and how to balance macronutrients for better health.
Key Topics:
- PCOS-Healthy Eating Patterns: Similar to Mediterranean or DASH diets, focusing on whole foods.
- Building a Balanced Plate– How to fill your plate with the right proportions of vegetables, proteins, and healthy fats.
- Foods to Limit: Refined carbs, added sugars, alcohol, and saturated fats.
- Balancing Macronutrients: Creating meals that balance carbohydrates, proteins, and fats to stabilize blood sugar levels.
- Practical Tips: Simple food swaps and mindful eating practices to reduce stress around food decisions.
PCOS Recipes and Cooking Videos:
- PCOS Overnight Oats
- Lentil Quinoa Dill Salad
- Simple Roasted Cod with Tomatoes
Day 2: The Power of Vegetables in PCOS Nutrition
Discover the crucial role vegetables play in managing PCOS symptoms. Learn how to create a PCOS-supportive plate and the benefits of fiber and nutrient-dense vegetables.
Key Topics:
- Creating a PCOS-Supportive Plate: Fill half your plate with non-starchy veggies, a quarter with protein, and the remaining quarter with healthy carbs.
- Fiber and Gut Health: Importance of soluble and insoluble fibers for digestion and blood sugar control.
- Benefits of Vegetables: Nutrient-dense, rich in vitamins, minerals, and antioxidants with anti-inflammatory properties.
PCOS Vegetable Recipes and Cooking Videos:
- Broccoli Three Ways: Broccoli Tofu Sheet Pan Dinner, Broccoli Stem Salad and Simply Steamed Broccoli
- Cauliflower Fried Rice
- Chocolate Fudge Smoothie
Day 3: The Importance of Whole Grains in PCOS Nutrition
Learn about the benefits of whole grains and how they can improve PCOS symptoms. Discover the differences between whole and refined grains and how to incorporate them into your diet.
Key Topics:
- Whole Grains vs. Refined Grains: Understanding the anatomy of grains and the benefits of whole grains.
- Health Benefits: Whole grains provide fiber, vitamins, minerals, and antioxidants.
- Cooking Techniques: Methods like boiling, steaming, and baking for preparing whole grains.
- Reading Labels: Identifying whole grain products by checking ingredient labels and looking for the Whole Grain Council’s stamp.
PCOS Whole Grain Recipes and Cooking Videos:
- No Cook Vanilla Walnut Granola
- Black Bean Quinoa Salad
- Chickpea, Butternut Squash and Corn Soup
Day 4: The Role of Protein in PCOS Nutrition
Learn about the importance of protein in PCOS management. Understand the benefits of both animal and plant-based proteins and learn how to incorporate them into your meals.
Key Topics:
- Animal & Plant-Based Proteins: Nutritional benefits, environmental impacts, and preparation methods.
- Types of Proteins: Dairy, seafood, red meat, poultry, eggs, legumes, beans, soy products, nuts, seeds, and whole grains.
- Incorporating Protein: Cooking methods and reading labels to identify protein-rich foods.
PCOS Protein Recipes and Cooking Videos:
- Lemon Rosemary Chicken Thighs
- Salmon Three Ways: Grilled Salmon with Mango Salsa, Coconut Lime Salmon and Maple Mustard Salmon
- Sheet Pan Tofu (or Chicken) Stir-Fry
Day 5: Incorporating Healthy Fats and Flavor in Your PCOS Diet
Healthy fats play an essential role in your diet and how they can help manage PCOS symptoms. Learn about different types of fats, benefits, and the best sources of healthy fats. Plus, how to add major flavor to your foods so you actually want to eat it.
Key Topics:
- Types of Fats: Unsaturated (poly and mono), saturated, and trans fats.
- Health Benefits of Healthy Fats: Reducing cholesterol, inflammation, and heart disease risk.
- Sources of Healthy Fats: Olive oil, avocado, nuts, seeds, and fatty fish.
- Seed and Nut Nutrition: Benefits of flax, pumpkin, chia, hemp, sesame, and various nuts for improving insulin sensitivity and cholesterol levels.
PCOS Recipes with Healthy Fats and Cooking Videos:
- Three Detoxifying Recipes: Blueberry Hemp Smoothie, 10-Minute Detox Soup & Maple Roasted Sweet Potato and Kale Salad
- How to Make Flavored Oils
- Three Dressing Three Ways- Peanut Sauce, Lemon Dill Dressing & Ginger Miso Lime Dressing
Join the FREE PCOS Nutrition Course-Balance Your Plate for Happy Hormones Now!.
Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
