Table of Contents
Acknowledgments 6
Introduction 8
A Brief Overview of PCOS 10
Targeting the Root Causes of PCOS: The Protein + Fat + Fiber Method 11
A Balanced PCOS Plate 15
Why I Use a Nonrestrictive Approach to PCOS 16
Witt the Recipes in This Book Help Me Lose Weight? 18
Using This Book 20
Part 1 Weekly Meals 27
Winter 29
Week 1 Salmon, Avocado Oil, Kate, and Ginger 30
Week 2 Turkey Cutlets, Olive Oil, Pears, and Swiss Chard 46
Week 3 Cod, Sunflower Seeds, Red Lentils, and Turnips 62
Week 4 Pork, Coconut Oil, Apples, and Flaxseed 76
Spring 91
Week 5 Salmon, Avocado, White Beans, and Artichoke Hearts 92
Week 6 Tofu, Walnuts, Black Beans, and Beets 108
Week 7 Shrimp, Olive Oil, Chickpeas, and Parsley 126
Week 8 Steak, Avocado Oil, Asparagus, and Turmeric 144
Summer 163
Week 9 Ground Turkey, Avocado, Raspberries, and Chia Seeds 164
Week 10 Salmon, Pumpkin Seeds, Strawberries, and Spearmint 178
Week 11 Chicken Breast, Cashews, Blueberries, and Cilantro 192
Week 12 Ground Beef, Olive Oil, Mushrooms, and Cauliflower 206
Week 13 Tuna, Pecans, Chickpea Pasta, and Arugula 224
Week 14 Ground Beef, Walnuts, Lentils, and Rosemary 240
Week 15 Chicken Breast, Sesame Seeds, Broccoli, and Cinnamon 256
Week 16 Sausage, Olive Oil, Pumpkin, and Barley 272
Part 2 Supplemental Recipes 289
Snacks 291
Smoothies 305
Desserts 317
Index 324