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Carrot Cake Overnight Oats 🥕 perfect breakfast to meal prep for your follicular phase - or any time if you’re looking for a great breakfast recipe! Follicular Phase: ✨What’s going on in your body? Your metabolism is slowing down. Eat lighter foods that support liver function and detoxification to prevent estrogen buildup in the gut. Probiotic-rich food is important to help your gut microbiome at this time. ✨What to focus on during this phase? Focus on foods that are easy to digest and high in fiber. The nutrient focus shifts to vitamin B, vitamin C and zinc to strengthen the release of the egg and chances of implantation in the ovulation phase. This is also a great time to increase your work outs, so you’ll want to eat lots of protein! ✨What micronutrients does your body need? - Omega-3s to lower FSH levels (high FSH levels can lead to PCOS) and reduce inflammation - Phytoestrogen to reduce the effectiveness of estrogen - Magnesium, because it is at it’s lowest levels during follicular - Fiber to help our bodies flush out excess estrogen - Zinc to help our body get ready for progesterone production ✨What foods in this breakfast are good for the follicular phase? Oats, chia seeds, flaxseed meal, carrots, cashew milk, nut butters, greek yogurt, and pumpkin seeds #cyclesyncing #follicularphasefoods #follicularphaserecipe #cyclesyncingrecipes #hormonebalancingdiet #pcosdiet #overnightoats #carrotcakeovernightoats #highproteinbreakfast

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15 minute, high protein, 1 pan lunch! This Oat-Crusted Chicken Milanese has 38g of protein, is gluten-free and dairy-free (which is perfect for my PCOS ladies) and makes healthy eating fun. I pan-fried this chicken with the teeniest bit of olive oil, so it has just as much - or even less - oil than most meals, while still giving you the satisfaction of a Chicken Milanese. And then I made this with an oat crust to get the benefits of prebiotics! Comment RECIPE for me to send this recipe straight to you💕 Quick note: if you don’t follow me, Instagram won’t let me send a link as a first message so follow first or let me know if the link doesn’t work! Recipe below 👇🏻 Ingredients: - 1 lb chicken breasts - 1 egg, whisked - 1 cup oats (pulsed in the blender) - 1/4 cup flax meal - 1 tbsp garlic powder Salad - 4-8 handfuls of Arugula - 1 cup Tomatoes, diced - 1 Avocado
 Lemon Dijon Vinaigrette - 4 tbsp dijon mustard - 2 tbsp apple cider vinegar - 2 tbsp lemon juice - 2 tbsp olive oil - 2 tbsp water - salt and pepper to taste ✨What foods in this breakfast are good for the follicular phase? chicken, avocado, oats, egg, flax meal, lemon #cyclesyncing #pcos #pcosdiet #follicularohaserecipe #chickenrecipes #onepanmeal #easylunch #healthyrecipes

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Cycle sync with me ✨Blueberry Matcha Omega Oats for a follicular phase breakfast! I add hemp hearts, flax, and chia seeds for healthy sources of fat which is SO important for hormone health! I also use sprouted rolled oats when I make oatmeal because it’s easier to digest and has more nutrients than normal oats 😍 and then I’ve also been trying to increase my matcha game because it’s rich in antioxidants which reduces inflammation in the body! Ingredients: - 1/2 cup sprouted rolled oats - 3 tbsp chia seeds - 2 tbsp flaxmeal - 2 tbsp hemp hearts - 2 tsp matcha - 2 tsp honey - 1.25 cups almond milk - 1/2 cup blueberries  - 2/3 cup nonfat Greek yogurt (or sub vegan yogurt) - 1 tbsp pumpkin seeds - 1 tbsp almond butter
 ✨What foods in this breakfast are good for the follicular phase? Oats, chia, flax, almond butter, pumpkin seeds #cyclesyncing #pcos #pcosdiet #seedcycling #oats #glutenfree #healthybreakfast #highproteinbreakfast

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If I could recommend 3 easy lifestyle changes to bring in 2025 - it’d be to eat more beans, meal prep, and make healthy meals that are ACTUALLY enjoyable otherwise you won’t stick to it and then it’s not worth it. Plus life is too short for bad food. So this one pan creamy Mediterranean chicken is one way to do that! And it’s perfect for the follicular phase if you cycle sync. Ingredients: 4 chicken thighs 1 white onion 4 cloves garlic 1 tbsp tomato paste 2 tbsp tomato sauce 1/2 cup coconut milk 1/2 cup chicken stock or bone broth 1 tbsp Dijon mustard 1 cup cherry tomatoes, halved Salt and pepper to taste Spinach 2 Cans butter beans, drained #cyclesyncing #healthydinner #mealprep #onepandinner #mediteranneandiet #follicularphaserecipe #pcosdiet

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Balancing hormones and overall health go hand in hand 🤝 And who doesn’t want to be a bit healthier in 2025!? As a holistic health & nutrition coach (and someone who has struggled with PCOS, hormonal acne, and fatigue) here are some sustainable goals that actually make a HUGE IMPACT on your health! Changes don’t have to be drastic to be good. Just take it one step at a time 🥰 that’s the key to real change. 1. High protein breakfasts will stabilize your blood sugar and mood, and will keep you full so you’re not reaching for unhealthy quick eats throughout the day. 2. When I’m low energy before my period, I don’t push myself to perform the same way I might during ovulation! Listen to your body - if you put too much stress on yourself it’ll lead to inflammation. 3. Cycle sync your diet! I have lots of recipes for free for you, but if you want a physical book I have one for you with lots of yummy and healthy recipes 🫶🏻 4. Prioritize real ingredients over processed foods. Whether you’re cooking it yourself (which gives you the most control over what you’re putting in your body) or not - try to stay away from foods that have ingredients you can’t pronounce. 5. Sleep is SO important for recovery. If you listen to @hubermanlab - he said it best on a recent podcast. When people ask him if they were to take ONE supplement, which should it be? He responds with the first thing you should focus on is good sleep. 6. Like any other goal, if you don’t enjoy it you won’t stick to it. If you don’t like broccoli, but you love carrots - eat carrots! Same goes with working out. If you hate running or hate the gym, find movement you love to do. 7. Stop drinking caffeine after 1pm. Swap for decaf, coffee alternatives, or herbal teas! 8. Get direct sunlight! This is important for vitamin D absorption —> important for hormone health, and so much more. It also will help get your body on a better sleep cycle. Windows block the benefits so get outside!! Even if it’s just for 2-5 minutes. 9. I always say food is medicine, but honestly friendship is the real deal to heal #newyearsresolution #healthyhabits #healthylifestyle #pcos #hormonehealth

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Skipping breakfast to save on calories is NOT the move! Opt for a healthy, protein filled breakfast instead ✨ this flourless, 6 ingredient, 1 dish breakfast packs 20g of protein per serving (40g total in this pumpkin soufflé). It’ll keep you full so you won’t fill up on snacks and sweets throughout the day! Also what’s a pumpkin soufflé vs cheesecake vs basque? Idk what to call this. 👇🏻Recipe below👇🏻 4 eggs 3/4 cup nonfat greek yogurt 2 tbsp cornstarch 2 tbsp maple syrup 2 tsp pumpkin pie spice 1 tsp vanilla 1/3 cup pumpkin purée Bake at 350 for 35-40 min Top with whipped cream or more Greek yogurt for a healthier alternative. Full disclosure I accidentally poured more maple syrup than I think it needs to serve - but it looked cute. #highproteinbreakfast #thanksgivingbreakfast #healthybreakfast #easybreakfast #bakedyogurt #glutenfree #pcosdiet

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Save for a quick, easy, & healthy Thanksgiving salad recipe! Less than 30 minutes and easy cleanup, your guests will love it ✨ and the BEST part? It’s so nourishing which means your body will thank you too! See the recipe below 👇🏻 3 cup Brussels, shredded 1 tsp olive oil
1 pear, thinly sliced
1 tsp garlic powder
2 Tbsp feta
2 Tbsp pomegranate seeds
¼ cup Candied walnuts
 Maple Mustard Dressing 2 tsp lemon juice
1 tsp ACV
1 Tbsp Dijon mustard
1 tsp maple syrup
Pinch salt
Pinch pepper
 Happy Thanksgiving 🦃 #healthyrecipes #thanksgivingrecipes #holidayrecipe #salad #pcos

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My strangest addiction - fall breakfast edition 🤪 I’m totally kidding it’s not at all strange but it is seriously delicious!!! This acorn squash breakfast bowl only requires 1 pan, it takes 5 minutes to prep, and is 5 ingredients! So it’s absolutely worth a try. Acorn squash is loaded with antioxidants which helps fight inflammation, is high in fiber which is key for gut health and balancing blood sugar, and it is rich in iron for us anemic girlies! Recipe below💕 - acorn squash - coconut oil - cinnamon - Greek yogurt (or yogurt of choice) - honey - walnuts Bake at 400° for 45-50 min ✨ And for my cycle syncing ladies, this is wonderful for the luteal phase because the slow burning carbohydrates will keep you full for longer and is anti inflammatory! Luteal phase is the 2 weeks leading up to your period. #healthybreakfast #pcos #pcosdiet #glutenfreebreakfast #onepanmeals #cyclesyncing

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Dieting has taught us how to cut back, but not how to fuel our bodies. But we’re in our ✨ actual ✨healthy girl eras now which means we’re eating for our holistic health, not just our appearance. By eating in accordance with our menstrual cycles, we can thrive instead of survive - so here’s a one-pan recipe perfect for the follicular phase to keep you feeling nourished and energized. Your body will thank you! Recipe here or comment RECIPE and I’ll send it directly to you! - 1 lb chicken thighs - ⅓ cup vegan pesto, or normal - 1 cup zucchini, chopped - 3 garlic cloves, minced - 1 cup orzo pasta, dry - 12 oz can quartered artichoke hearts, drained - 2 cups low-sodium chicken stock - ¾ tsp salt - black pepper - ¼ tsp red pepper flakes - Fresh basil, to serve Follicular Phase: starts when your bleeding stops, and lasts 7-10 days. This is your body’s spring 🌸 ✨What foods in this breakfast are good for the follicular phase? Chicken, artichoke, zucchini Follicular Phase: ✨What’s going on in your body? Your metabolism is slowing down. Eat lighter foods that support liver function and detoxification to prevent estrogen buildup in the gut. Probiotic-rich food is important to help your gut microbiome at this time. ✨What to focus on during this phase? Focus on foods that are easy to digest and high in fiber. The nutrient focus shifts to vitamin B, vitamin C and zinc to strengthen the release of the egg and chances of implantation in the ovulation phase. This is also a great time to increase your work outs, so you’ll want to eat lots of protein! ✨What micronutrients does your body need? - Omega-3s to lower FSH levels (high FSH levels can lead to PCOS) and reduce inflammation - Phytoestrogen to reduce the effectiveness of estrogen - Magnesium, because it is at it’s lowest levels during follicular - Fiber to help our bodies flush out excess estrogen - Zinc to help our body get ready for progesterone production #cyclesyncing #pcos #follicularphase #pcosdiet #hormonehealingrecipe #onepanmeal

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Cycle syncing meals to balance your hormones ✨ from a holidtic health coach + nutrition coach, here is a day of eats for your menstrual phase of the cycle! During the menstrual phase, it's important to consume micronutrients that support blood production and kidney function. Eating foods high in protein and healthy fats will help stabilize your energy and mood while your brain adjusts to the hormonal downshift. Eat foods high in Vitamin B for energy, and remineralize your body with iron and zinc. Menstrual Phase: ✨What’s going on in your body? All your hormones are at their lowest levels, as is your energy, and you’re losing blood - which means you’re losing some important nutrients! Take extra care of your body and give her lots of love! ✨What to focus on during this phase? During the menstrual phase, it's important to consume micronutrients that support blood production and kidney function. Eating foods high in protein and healthy fats will help stabilize your energy and mood while your brain adjusts to the hormonal downshift. Eat foods high in Vitamin B for energy, and remineralize your body with iron and zinc. ✨What micronutrients does your body need? - Omega-3s to lower FSH levels (high FSH levels can lead to PCOS) and reduce inflammation - Iron - it’s found in red blood cells and is important for growth, neurological development, cellular functioning, and synthesis of hormones. - Vitamin C to aid iron absorption - Magnesium to help with cramping - Vitamin B12 for red blood cell formation and to energize you - Zinc to reduce inflammation #cyclesyncing #pcos #hormonehealing #menstrualphase #pcosrecipes #pcosdiet

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Spooky season, but make it dairy free and hormone balancing 🎃 using oatmilk skyr instead of normal yogurt, we can make this delicious pumpkin chia pudding with a dark chocolate shell ✨ it is so good, and so healthy! Marking episode 5 of hormone healing fall recipes 🍂 If you cycle sync, pumpkin is a wonderful ingredient to incorporate into your luteal phase!! It’s high in fiber and anti inflammatory which aids the body in the process of metabolizing estrogen. It’s also high in vitamin E which can help improve luteal bloodflow and raise progesterone levels! It is also high in zinc which can help with progesterone production and clear up hormonal acne. Recipe: - 5 oz Oatmilk Skyr - 2 tbsp pumpkin purée - 1/2 tsp pumpkin spice - 1 tbsp chia seeds - melted dark chocolate All you need to do is add pumpkin purée, pumpkin spice, and chia seeds into your single serving Oatmilk Skyr. Mix together, then pour melted dark chocolate on top. Put in the fridge for 30+ minutes, then enjoy! #skyr #vegan #cyclesyncing #fallrecipes #lutealphase #chiapudding #pumpkinseason