Eating protein with meals slows down how quickly your body absorbs carbohydrates, which helps keep your blood sugar levels steady. This can prevent those post-meal crashes, cravings and hangry-attacks.
People with PCOS need MORE protein
If you aren't paying attention to how much protein you’re eating, you're probably not getting enough to support your PCOS. Discover how much protein you should be eating with our convenient calculator located further down this page.
Increasing your daily protein intake is one of the simplest yet most powerful changes you can make to:
Stabilize your blood sugar
Reach a healthy body weight
Eating more protein helps you reach a healthy body weight by making you feel fuller for longer, which reduces the urge to snack on unhealthy foods. Protein supports muscle growth, which increases the number of calories your body burns, even when you're resting.
Improve insulin resistance
Eating more protein can help improve insulin resistance in people with PCOS. Protein helps build muscle, which makes it easier for the body to use insulin effectively. Muscles use more glucose (sugar), which helps lower insulin resistance. Additionally, a high-protein diet keeps blood sugar levels steady by slowing down how fast the body absorbs carbohydrates. This prevents blood sugar spikes that can make insulin resistance and PCOS symptoms worse.
Reduce acne + unwanted hair growth
Eating more protein can help reduce acne and hirsutism in PCOS by stabilizing blood sugar levels, which in turn lowers insulin levels and decreases the production of androgens, the hormones responsible for these symptoms. Additionally, a higher protein diet supports hormone balance and overall skin health, contributing to fewer acne breakouts and less unwanted hair growth.
Curb sugar cravings
Eating more protein helps reduce sugar cravings by keeping your blood sugar levels steady, which prevents the sudden highs and lows that make you crave sweets. Protein also makes you feel fuller for longer and is very satiating, so you're less likely to crave sugary snacks.
Boost your energy + metabolism
Eating more protein boosts your energy and metabolism because your body burns more calories digesting protein than other foods. Protein also helps build and maintain muscle, which makes your body burn more calories even when you're not active.
Boost fertility + support conception
Eating more protein is important when trying to conceive because it helps regulate hormones needed for ovulation and reproductive health. Protein supports the growth and repair of tissues, including those in the reproductive system, and keeps blood sugar levels steady, preventing hormonal imbalances. Eating more protein when you have PCOS is especially helpful as it can reduce insulin resistance and lower androgen levels, both of which are important for improving fertility.
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Nutrition Breakdown
20 g
Protein
0 g
Sugar
6 g
Fiber
5 g
Carb
140
Cal.
20 g
Protein
0 g
Sugar
5 g
Carb
6 g
Fiber
140
Cal.
Supercharged for PCOS
MCT oil from coconuts = metabolism fire 🔥
MCT boosts metabolism + supports healthy weight loss goals by providing easily digestible fats that are quickly converted into energy, promoting fat burning.
Cinnamon = no blood sugar rollercoaster 🎢
Cinnamon supports blood sugar balance by improving insulin sensitivity and slowing the breakdown of carbohydrates.
Digestive enzymes + low FODMAP = bye-bye bloat 👋
DigeZyme® comprehensive enzyme formula reduces bloating and enhances digestion by breaking down food more efficiently, allowing for better nutrient absorption and less gas production
Pumpkin seeds = clear skin, less hirsutism ✨
Pumpkin seeds contain a compound called beta-sitosterol which naturally supports balanced androgen levels, providing relief from acne and unwanted hair.
Monk-fruit and stevia = zero sugar, all the flavor 🍬
Natural sweeteners maintain stable blood sugar and provide a delicious sweetness without extra calories or sugar.
How much protein to eat per day for PCOS calculator
Studies have shown that higher protein intake can improve insulin sensitivity and reduce body fat in people with PCOS.*
We recommend 0.55g protein per pound of body weight (1.2g per kilogram).
Estimated Daily Protein Requirement: -- grams
The PCOS Protein contains 20g of complete plant-based protein per scoop.
Note: If you're currently on a weight loss journey, please input your goal body weight.
* Reference: Douglas, C. C., Gower, B. A., Darnell, B. E., Ovalle, F., Oster, R. A., & Azziz, R. (2006). Role of diet in the treatment of polycystic ovary syndrome. Fertility and Sterility, 86(5), 1474-1481.
Beta-sitosterol: key compound found in pumpkin seeds
Superhero ingredient in the PCOS protein
Clears acne
Slows unwanted hair growth
Improves insulin sensitivity
Reduces excess androgens
(e.g. testosterone)
Supports weight management
Anti-inflammatory
FAQs
How do I use this protein powder?
There are so many ways to incorporate The PCOS Protein into your daily routine. Our go-to is a morning smoothie. You might like to try Tam’s famous PCOS Repair Chocolate Thick Shake recipe (with hidden cauliflower!).
You can also simply mix up The PCOS Protein in a protein shaker with liquid of your choice. We recommend 10oz/300mL of liquid such as water, coconut water, almond or coconut milk. It mixes smoothly and can be enjoyed as a drink on its own to boost the protein content of your meal.
The PCOS Protein is heat-stable so can be used in baking as well as other snacks like protein balls, mixed into yogurt, chia pudding, overnight oats and much more! We’d love to hear how you are incorporating The PCOS Protein - tag us over on Instagram so we can see @nourishednaturalhealth
See the recipe section for more inspiration on how to use our PCOS Protein.
Does this protein contain dairy/whey? Is it vegan and gluten free?
The PCOS Protein contains no animal products and is 100% vegan and gluten free. It is free of dairy and whey-based sources of protein and instead uses organic pea, pumpkin seed and chia seed protein.
What does it taste like?
The PCOS Protein in Double Choc tastes just like rich, creamy chocolate milk. It is sweet without being sickly sweet - allowing you to mix in fruit smoothies or baking without it becoming overpowering. It has a smooth texture and great palatability. It is not bitter in the way some dark chocolate is experienced and is suited to those who love milk or dark chocolate.
Does it blend well with liquids?
Yes! It was a key requirement when we were creating The PCOS Protein that it had great mixability and was not grainy. It mixes smoothly in a shaker so long as enough liquid is used (we recommend around 10oz/300mL of liquid such as water, coconut water, almond or coconut milk).
When should I expect my order to arrive?
You will receive a confirmation email as soon as your order has been dispatched with tracking information available. As our protein powder is made in the USA with the highest quality ingredients, all international orders should expect a 7-14 business day turnaround. Domestic USA orders can be expected in 2-4 business days.
PROTEIN RECIPES
Tam’s famous PCOS Repair Chocolate Cauliflower Thick Shake
View Recipe
Adding frozen vegetables to your smoothie might seem strange, but I promise you won’t be able to taste them! This is a sneaky way to get an extra serve of veggies into your day, as well as hitting your protein targets. It’s been a favorite in Tam’s PCOS communities for years.
INGREDIENTS (serves 1):
- 1 cup frozen zucchini or cauliflower (cut into small cubes and frozen the night before)
- Handful of ice
- 1 scoop of The PCOS Protein in Double Choc flavor
- (Optional) 1-2 tsp cacao powder or unsweetened cocoa powder for extra chocolate flavor
- 1 Tbsp ground flaxseeds
- ½ - 1 cup of almond or coconut milk (less liquid for a thicker smoothie)
Optional toppings (if making a thick smoothie)
- Scoop of your fav nut butter
- Small handful of dark chocolate pieces
- Cacao nibs
- Crushed nuts/seeds
- Frozen or fresh raspberries
Add all ingredients into a high strength blender or food processor and blend until smooth. You might like to start with ½ cup milk and add more until you reach your desired consistency. You can also use less milk and make this extra thick so that you can have it as a smoothie bowl with your favorite toppings!
Grab-and-Go Chocolate Chia Pudding
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This is a great alternative to overnight oats as it has a similar oatmeal texture, but swaps high carb oats for protein and fiber-rich chia seeds plus protein powder. The following recipe makes four serves so it is perfect for meal prepping for the week ahead. If you want to make a single serve, just divide the ingredients by four.
INGREDIENTS (makes 4):
- 3 cups almond or coconut milk
- 3/4 cup chia seeds
- 4 scoops of The PCOS Protein in Double Choc flavor
- Serving ideas: fresh or frozen berries, coconut flakes, cacao nibs or scoop of almond butter
How to:
- In a large bowl, whisk milk and The PCOS Protein together until no lumps remain
- Add chia seeds and whisk to combine. If the mixture seems too thick, thin it out with a little more milk or water
- Pour into 4 jars or small containers, place in the fridge for at least 3 hours or overnight
- Once set, grab a jar, top with your favorite toppings and enjoy! Scoop out ¼ of the mixture into a bowl, top with toppings of choice and enjoy!
Protein Pancakes
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These pancakes swap regular flour for protein powder for a delicious, filling breakfast. The amount of liquid you need for this recipe depends on how absorbent the protein powder is, so you may need to experiment with this a little until you get your ratios worked out. Before frying, you are looking for a fluffy, thick batter consistency - you might need to scoop it out and spread it on the pan with the back of a spoon. If it’s thinner than this and you find it’s crumbling when you flip it, try adding a little more protein powder or a spoonful of almond meal.
INGREDIENTS
- 2 eggs
- ¼ - ½ cup almond or coconut milk
- 1 scoop The PCOS Protein
- 1 tsp baking powder
- 1 tsp butter, ghee or olive oil to fry
- Optional: handful of blueberries
How to:
- In a medium bowl, whisk the eggs and ¼ cup milk, then add The PCOS Protein and baking powder and mix until smooth. If too thick, add more milk, if too thin, add more protein or some almond meal.
- Add blueberries if using
- Heat a frying pan over medium heat then add butter or oil
- Scoop or pour out tablespoons of the mixture and fry until golden brown, then flip and cook the other side for a minute or two
- Serve with a spoonful of coconut yogurt, nut butter or fresh berries
Salted Chocolate Freezer Fudge
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INGREDIENTS
- 1/2 cup melted coconut oil
- 1 scoop Nourished PCOS Protein in Double Choc
- 2 Tbsp any nut or seed butter (I usually use tahini, but almond butter is great too)
- A few drops of liquid stevia or monk-fruit sweetener to taste
- Good pinch of salt
- 1/4 cup desiccated coconut (optional, but adds great texture)
- Optional: extra cacao powder to make it richer chocolate flavor
How to:
Stir it all up, taste for sweetness and chocolatey-ness, and adjust if necessary, then pour into small silicone molds. Place in the freezer for at least 2-3 hours or overnight, then carefully remove from the molds. Eat straight away from the freezer (these melt quickly!) and store extras in an airtight container in the fridge or freezer.
You can also get creative and add extra things into this freezer fudge like some dried goji berries, cacao nibs or chopped hazel or walnuts if you like more texture.
Choc Peanut Butter Swirl Protein Brownies
View Recipe
INGREDIENTS
- 1 ripe banana, mashed
- 2 eggs
- 3 Tbsp nut/seed butter (we used tahini)
- 3 scoops The PCOS Protein in Double Choc flavor
- Optional: 1 Tbsp cacao or unsweetened cocoa powder for more rich chocolate flavor
- 1 tsp vanilla extract
- Pinch of salt
- 1 cup almond flour
- ¼-½ cup water
- 1-2 Tbsp smooth peanut butter (look for one that is just peanuts and salt, no added oils or sugars)
How to:
- Preheat oven to 180°C (350°F)
- In a large bowl, add the mashed banana and eggs. Whisk together until smooth
- Add all remaining ingredients except water and peanut butter and mix well.
- Add ¼ cup water and mix. If still too thick, add the remaining ¼ cup water (it should be thick but just pourable)
- Pour mixture into a lined bread tin
- Drizzle peanut butter over the top of the mixture and use a skewer or toothpick to swirl the peanut butter around to make a pattern
- Place in the oven and bake for 20-25 minutes or until golden brown and an inserted skewer comes out clean
- Cool slightly before removing from the tin, then cut into squares and enjoy!