Nothing worked for my PCOS—until I fixed my protein.

DEEP DIVE

Nothing worked for my PCOS—until I fixed my protein. Here’s what I’d do differently from Day 1.

Let me tell you a little story.

Ashley has PCOS. She was doing “all the right things”: eating salads, skipping breakfast because #fasting, hitting her 10K steps like a champ. But somehow… the bloating was still bloating, the energy was still meh, and the scale was stuck like it had commitment issues.

One day, she learned a wild little truth:

She was chronically under-eating protein.

Like… by a lot. We’re talking “one sad egg for breakfast and a sprinkle of chicken on a salad” energy.

So she made a change: she upped her protein at every meal, ditched the fear of eating “too much,” and finally gave her hormones what they were actually craving.

Spoiler alert? Her cravings calmed down, her blood sugar evened out, and she started feeling like a real queen again.

This isn’t just Ashley’s story. It’s a very common for many PCOS ladies, and if this sounds like you then keep reading…

THE PCOS-PROTEIN CONNECTION

Protein isn’t just for bodybuilders or people who drink smoothies that taste like drywall. It’s essential for women with PCOS—especially if you’re dealing with:

• Blood sugar rollercoasters

• Weight gain around your belly

• Intense carb or sugar cravings

• Fatigue that hits harder than your 3rd cup of coffee (also why are you still drinking coffee and not spearmint tea??)

• Muscle loss

• Hair loss or slow regrowth

• Irregular periods and hormone chaos

Protein helps slow down digestion, stabilizes your blood sugar, keeps you full longer, and supports muscle. AKA: the hormonal trifecta.

SO HOW MUCH PROTEIN DO YOU ACTUALLY NEED?

Let’s bust the dainty diet culture myth that “30 grams a day is plenty.”

For women with PCOS, you want around 0.8–1 gram of protein per pound of ideal body weight per day.

So if your ideal weight is around 150 lbs, aim for 120–150 grams of protein per day.

I know that might sound like a lot. But broken down, that’s:

• 30–40g at breakfast

• 30–40g at lunch

• 30–40g at dinner

• 10–20g in snacks if needed

And yes—you need protein at breakfast. Skipping it or having “just coffee” is like sending your hormones into battle without any armor.

WHAT DOES 30 GRAMS OF PROTEIN LOOK LIKE?

Here’s a quick cheat sheet:

• 4 oz chicken breast → 35g

• 4 oz salmon → 30g

• 4 oz ground turkey → 28g

• 3 eggs + 1/2 cup egg whites → 30g

• 1 scoop whey or plant-based protein powder → ~20–25g

• 1 cup Greek yogurt (plain, full-fat) → 20g

• 3/4 cup cottage cheese → 20g

• 1 block tofu (4 oz) → 20g

• 1 cup cooked lentils → 18g

• 1 cup edamame → 17g

• 2 tbsp peanut butter → 8g (don’t rely on this one, it's more fat than protein!)

Pro tip: Mix and match. That tofu stir-fry with a scoop of protein powder in your smoothie? Chef’s kiss.

PROTEIN ISN’T JUST ABOUT NUMBERS

It’s also about what happens after you eat it.

Here’s what many women in our community have reported after upping their protein:

"I stopped bingeing at night. I wasn’t even hungry!"
"My afternoon crashes? Gone. I actually felt productive."
"My hair has started growing again… what kind of sorcery?!"
"My bloating reduced SO much when I prioritized protein and cut down processed snacks."

You don’t need to go keto. You don’t need to fear carbs. But you do need to give protein the spotlight in every meal.

TL;DR – YOUR PCOS QUEEN RECAP

Here’s what we want you to remember:

• Protein is your hormonal BFF. It helps balance insulin, supports muscle, reduces cravings, and keeps you feeling full and focused.

• You need more than you think. Aim for 30–40g per meal, 100–150g per day depending on your body.

• Don’t skip breakfast. Front-load your protein in the morning to feel better all day.

• Variety is queen. Mix animal and plant sources to fit your preferences and keep it interesting.

• Feeling better is not just a fluke. More protein = fewer symptoms. It’s not magic, it’s just metabolic science.

If you’ve been feeling like PCOS is running the show, try making protein the star of your plate. It might be the most powerful (and delicious) move you make this month.

Now go forth and build that plate like the queen-bee you are.

P.S. Want a visual protein cheat sheet for your fridge? I’ve got you. Click here to download it.

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.