All participants gain access to over 360 carefully created PCOS-friendly recipes, with Thrive participants getting an extra 100 on top of that. I have personally developed, tested, and photographed these recipes with the objectives of balancing the often-competing interests of macro and micro nutrient compositions, fiber content, sugar content, glycemic load, meal prep requirements, practicality, and of course, taste.

All recipes are gluten-free, dairy-free and genuinely low in sugar. Not just low in “added sugars,” or other qualifiers that often trip up people trying to improve their diet, but actually low in fructose (from any source).

I’ve been frustrated many times in the past by recipes that provide unclear ingredient quantities. I mean, how many ounces are in a “bunch” of kale, how big is a “head” of cauliflower, or how many cups are in a pound of something? I don’t want to have to pull out a set of kitchen scales or look things up when I’ve got to whip up a recipe for the first time with a hungry family waiting.

With this in mind, all my recipes use both practical quantities such as cups, spoons, heads, stalks, number, bunches, etc., as well as weights, wherever this makes things clearer. Users can select either U.S. imperial or metric units making the recipes equally useful wherever in the world you live.

The meal plan is your dashboard for your upcoming meals, snacks, drinks and desserts.

I provide a pre-populated plan where I’ve thought through what nutritionally looks like an ideal combination of nutrients and fiber. This is intended as a start-point only and you can make as many changes as you like, adjusting servings as you go. Alternatively, you can also develop your meal plan entirely from scratch, following the general guidance provided in the Program. I’ve found it impossible in the past to provide a single meal plan that suits everyone, and this way, all Program participants can customize the perfect meal plan to suit their individual preferences.

The meal planner includes nuanced ingredient filters for users with additional dietary restrictions.

For those who have food allergies, you can exclude recipes that contain ingredients you want to avoid. Recipes can also be searched for by ingredients, prep time, recipe complexity, or by cooking method i.e. crock pot, sheet-pan, InstantPot, etc. I have made sure to also identify recipes that you can prep ahead of time, those that freeze well, and ones which work well as a grab-n-go solution.

Everything that I’ve done here is to help make it quick and easy for you to find just what you’re looking for.

While the meal plan is a great way to visually organize your upcoming recipes, the automatic shopping list generator is where the biggest time savings happen. With the click of a button, all the ingredients from any chosen range of days within your plan will populate a shopping list using your preferred units of measure. You can make manual edits to this list to delete items you’ve already got in stock, or add others you know you’ll need that don’t appear on your meal plan.

Because items are listed in both practical units of measure such as “heads” and number, as well as in weights, your shopping list will be equally valuable whether you’re shopping online or doing it the old-fashioned way.

When you switch to a PCOS diet, it’s not uncommon to find there are a lot of ingredients you haven’t purchased before. It can be a minefield trying to find genuinely gluten-free, dairy-free, low-sugar products that also avoid a lot of the common unnecessary additives that generally serve the manufacturers needs more than they do yours.

With this in mind, the meal planner includes a list of the brands and products I think are genuinely helpful for women with PCOS. None of these are affiliate links, so you know I’m giving you unbiased advice on products I really believe in.