The one-page framework for building every meal around insulin resistance — right portions, right foods, right order. Read it below, or save as PDF.
Even 5 minutes makes a difference. Studies show eating protein or vegetables before carbohydrates reduces the post-meal glucose peak by 20–30%. Start every meal with the protein on your plate.
Carbohydrates eaten without protein or fat spike glucose fastest. Pair every carb source with at least one of: protein, fat, or fibre-rich vegetables. Fruit alone, crackers alone, bread alone — all out.
Cortisol peaks in the morning — skipping breakfast extends the cortisol window and destabilises blood sugar for the rest of the day. Make it high-protein (30g+). Overnight oats with protein powder, eggs with avocado, Greek yogurt with berries.
HerMeal builds a full 5-day PCOS meal plan around this exact formula — portions, protein targets and a grocery list included — in a few minutes.
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200g full-fat Greek yogurt · 30g oats (dry, stirred in cold) · 80g mixed berries · 1 tbsp ground flaxseed · 1 scoop vanilla protein powder
200g grilled chicken breast · 150g roasted broccoli + zucchini · 80g cooked quinoa · 1 tbsp olive oil + lemon dressing
2 boiled eggs · 10 almonds · celery sticks
200g baked salmon · Large spinach + arugula salad · ½ avocado · 1 tbsp pumpkin seeds · balsamic vinegar
The plate formula gets you eating right. PCOS Nutrition Decoded is the full 60+ page ebook that turns it into a daily protocol — with recipes, week-by-week meal plans, supplement timing, and troubleshooting for the parts where the formula alone isn't enough.
HerMeal generates a personalised 5-day PCOS plan calibrated to your profile — free, in your browser, no download.
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