PCOS / insulin resistance
Low-Glycemic Plan for Prediabetes & PCOS
Stabilize blood sugar, kill the 3 p.m. crash, and lose weight without going keto.
- Duration
- 7 days, repeatable
- Calories
- 1,500–1,800 kcal/day
- Protein
- 110–130 g/day
- Difficulty
- Intermediate
Refined carbs and sugar spike insulin, drive hunger swings, and make weight loss harder — especially with insulin resistance. This plan keeps carbs in but skews them toward whole, fiber-rich sources, with built-in protein and fat to flatten the glucose curve.
Who it's for
- Prediabetes (A1C 5.7–6.4%)
- PCOS with insulin resistance
- Stubborn weight loss despite a calorie deficit
Core principles
- 1
Every meal pairs carbs with protein + fat or fiber.
- 2
Eat protein first, vegetables second, starch last — order matters for glucose.
- 3
Choose whole-grain, legume, or fruit carbs; avoid refined flour, juice, and sugary drinks.
- 4
Walk 10 minutes after meals to blunt post-meal glucose.
- 5
Strength train 3x/week (see Resistance Training plan) — muscle is the largest sink for blood sugar.
Grocery staples
Sample week
MondayExpandCollapse
Steel-cut oats with Greek yogurt, walnuts, cinnamon, berries
Chicken and chickpea salad with avocado and lemon-tahini
Salmon with quinoa, asparagus, and a vinegar slaw
TuesdayExpandCollapse
3 eggs scrambled with spinach + 1/2 avocado + a kiwi
Lentil soup with mixed greens and olive oil
Chicken stir-fry with cashews and brown rice
WednesdayExpandCollapse
Greek yogurt with chia, almonds, raspberries
Black bean and turkey chili with avocado
White fish with farro pilaf and roasted Brussels
ThursdayExpandCollapse
Cottage cheese with strawberries and pistachios
Big salad: salmon, lentils, vegetables, olive oil
Chicken thighs with cauliflower mash and green beans
FridayExpandCollapse
Veggie omelet with sourdough toast and an apple
Tuna and white bean salad on greens
Bean tacos on corn tortillas with cabbage slaw
SaturdayExpandCollapse
Protein smoothie with berries, spinach, almond butter
Quinoa Buddha bowl with chickpeas, tahini
Grilled shrimp with farro and roasted peppers
SundayExpandCollapse
Two-egg avocado toast on whole-grain bread + an orange
Chicken Cobb salad with vinaigrette
Lentil bolognese over zucchini noodles + side pasta
Notes from the editor
- ·A CGM (continuous glucose monitor) for 2 weeks is a remarkable teacher if you can access one.
- ·Liquid sugar (juice, soda, sweetened coffee) is the single highest-leverage change for insulin resistance.
FAQ
Is this a keto or low-carb plan?
No. It's moderate-carb (around 35–40% of calories), but the carbs are high-fiber and paired with protein/fat to flatten glucose response. Strict keto isn't necessary to fix insulin resistance.
Can I do this with PCOS?
Yes — PCOS-related weight loss responds especially well to insulin-stabilizing eating plus strength training. Many people pair this plan with metformin or a GLP-1.
Pair with movement
A meal plan works best with a matching workout.
Browse workout plansRelated meal plans
GLP-1 companion
GLP-1 Companion
Built to fight muscle loss and nausea while you ramp semaglutide or tirzepatide.
Metabolic health
Mediterranean
The most-researched eating pattern for cardiometabolic health, tuned for steady weight loss.
PCOS / insulin resistance
PCOS Reset
Protein-forward, low-sugar eating designed for hormone-driven weight resistance.