The PCOS Podcast by A Cyster & Her Mister23 Des 2025

A beginner's Guide to PCOS Meal Prepping

#291: Feeling overwhelmed by meal prep? This episode breaks down exactly how to get started with PCOS-friendly meal prepping, without the stress or spending hours in the kitchen.

Why meal prepping matters for PCOS: Your body is extra sensitive to blood sugar swings and inflammatory foods. Skipping meals or under-eating spikes cortisol, which worsens insulin resistance, inflammation, and cravings. Meal prep eliminates decision fatigue and reduces the daily stress that impacts your hormones.

What PCOS meal prepping looks like: Low-effort, repeatable recipes that you actually want to eat—gluten-free, dairy-free, low sugar, high protein meals following the PCOS plate method.

Beginner tips: Start small with just 1–2 recipes per week (like prepping only breakfast) and choose simple, quick recipes.

Ready to take meal prep to the next level? Our 4-Week Meal & Workout Plan Kit (https://pcosweightloss.org/course-enrollment/) launches January 1st! Get done-for-you meal plans, workout routines, our PCOS protein powder, a lab kit to track your progress, and so much more. Everything you need to transform your PCOS in one complete system.

Featured Recipe: Chewy Protein Gingerbread Bars

Wet Ingredients:

- 1/2 cup coconut sugar

- 1/4 cup molasses

- 1 cup butter, melted

- 2 large eggs

- 1 tsp vanilla extract

- 3 tbsp unsweetened almond milk

Dry Ingredients:

- 1 cup oat flour

- 1 cup almond flour

- 1/2 cup gluten-free all-purpose flour

- 3/4 cup protein powder

- 1 tsp baking soda

- 1/2 tsp salt

- 1 1/2 tsp ground ginger

- 1 tsp cinnamon

- 1/4 tsp nutmeg

Watch the full episode for step-by-step instructions!

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

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