Cory Ruth, MS, RDN

Yes, we can have potatoes when we have PCOS! There’s this myth out there that potatoes are the enemy because they’re carbs. Yes, they have carbs, but they also have a ton of fiber, vitamins, minerals, and antioxidants that your hormones absolutely lurrrrve. 💅🏼 Pair them with protein and fiber like I’ve done here and these Cheesy Broccoli Twice Baked Potatoes will have your mouth MELTING 🤤🥦 comment RECIPE to get the full recipe sent to your dms 💌 (includes alllll the PCOS benefits too!) Hiii girl! 👋🏼🥰 I’m Cory, your PCOS Dietitian who also has PCOS. It’s my life’s greatest mission to help women like you put their PCOS symptoms into remission, lose weight permanently, and optimize their fertility. shoutout to @maxiskitchen for the amazinggg inspo!!💕 Now who’s making this for dinna tonight? ✨ #pcosweightloss #pcossupport #pcosdiet #pcosrecipes #twicebakedpotatoes #bakedpotato

Lower carb, lower sugar, lower calorie copycat Holiday Starbucks drinks for my PCOS girlies working on theyyy hormone health this Christmas 💅🎄🎅🏻❄️ I love me some Starbies, but mannn some of their drinks are absolutely LOADED with sugar and carbs - esp their holiday drankity dranksss 🎅🏻 Our PCOS needs less of these, not more...BUT we still gotta live our lives, amirightttttt?! I hope these swaps are helpful for ya boo boo ❄️ AND YES - Dairy is absolutely fine in moderation!! It’s a great source of protein, calcium, and other nutrients supportive of hormones. Skip it if you deal with acne or are lactose intolerant. Otherwise, have at it! If you’re looking for more in-depth PCOS support— I gotchu 👋 I would absolutely LOVE to work with you inside my 1:1 practice to put your symptoms like weight gain, irregular periods, facial hair, acne, mood swings, infertility, and painful heavy periods in the back seat where they belong. Send me a DM so I can learn how I can best support you more! 💗👋🏼 I’m Cory, a PCOS Dietitian who also has PCOS and knows the struggle alllll too well. I help women like you conquer your most stubborn PCOS symptoms by showing ya how to eat simple, delish, hormone supportive foods 🥑 Comment your fav below ! ✨ #starbucks #starbuckscoffee #starbucksdrinks #winterdrinks #starbuckslover #starbucks☕️ #starbucksholidaydrinks #holidaydrinks #pcosapproved #pcosfood #pcos #dietitian #christmastime #festiveseason #christmasmood #tistheseason #christmastreats

Sunday Meal Prep for my PCOS 🍝🍴🥂🥳✨All recipes below ⤵️ Blueberry Chia Oat Pudding 🫐 * 2 2/3 c almond milk * 1 c frozen blueberries * 2 Tbsp liquid sweetener (I used allulose) * 1.5 Tbsp vanilla * Generous pinch sea salt * 2 2/3 c oats * 8 Tbsp chia seeds * 4 scoops unflavored or vanilla collagen peptides Blend almond milk, blueberries, sweetener, vanilla, and sea salt and pour evenly into 4 containers. These jars are DRKIO 16oz containers with lids and spoons on Amazon. Stir into each jar: 2/3 c oats, 2 Tbsp chia, 1 scoop collagen and let sit at least 5 mins or refrigerate overnight. Buffalo Chicken Pasta 🍝🍗 * 1/2 c cottage cheese * 1/2 c Greek yogurt * 1 packet ranch seasoning (I like Simply Organic) * 1/3 c Buffalo sauce (I like Primal Kitchen) * 1/2 c shredded cheddar cheese * 4 c cooked pasta * 2 c cooked shredded chicken (rotisserie works great) Preheat oven to 400 degrees F and grease a rectangular baking dish. Combine cottage cheese, Greek yogurt, ranch packet, Buffalo sauce, and cheddar. Stir in pasta and chicken, and spread into baking dish. Sprinkle with a lil extra cheese and bake 15 mins. I topped mine with green onions! Butternut Squash Chili 🌶🥘 * 2 lb ground beef * 1 yellow onion, diced * 1 green bell pepper, diced * 4 stalks celery, diced * 28 oz beef bone broth * 1, 14.5 oz can diced tomatoes * 3 Tbsp tomato paste * Spice blend: 3 Tbsp chili powder, 1 Tbsp garlic powder, 1 tsp cumin, 1/2 tsp salt, 1/2 tsp black pepper, 1/4 tsp Cayenne * 2 c steamed butternut squash, cubed * 1 can kidney beans * 2 Tbsp butter (optional) Cook beef and veggies in a soup pot over medium high until beef is no longer pink and veggies get a little tender. Add broth, canned diced tomatoes, tomato paste, and spices. Bring to a boil, then reduce heat to simmer and cook 30 mins. Remove from heat, stir in butternut squash, beans, and butter if using. I topped mine with green onions, sour cream, and a lil chedda! Chocolate Avo Pudding 🥑🍫 *1/4 c chocolate chips, melted (I used 0 sugar Bake Believe) * 1/4 c cocoa powder * 1/4 c liquid sweetener (I used allulose) * 3-4 Tbsp almond milk * Pinch sea salt * 1/4 c unflavored collagen peptides * 1/2 tsp vanilla * Flesh from two ripe avocados Melt chocolate chips over a double boiler, or by just microwaving and stirring every 15 seconds until melty. Add all ingredients to a blender and blend away. You can add a little granulated sweeter or more milk if you want it to be sweeter or need to thin it out a little! #pcosweightloss #pcosdiet #mealprep #mealprepping #healthymealprep #mealprepideas #mealprepsunday #healthyrecipes #weightlossrecipes #asmrfood

Want more recipes for weight loss when you have PCOS?? dm me ❤️ and ill help! Yep you can eat this with PCOS. And yep, it’s every bit as creamy and delish as the usual Mac you love & crave 🧀✨ This high protein pasta is better for your blood sugar, boosts your energy and those extra added veggies will help you decrease carb + sugar cravings✨ Here’s how to make it ⬇️ Ingredients: * 16 oz high protein pasta (I used Banza, but other chickpea or lentil pastas will do) * 1 c green peas * 2 c sliced mushrooms * 1 c full fat cottage cheese * 2 c unsweetened plant-based milk of choice * 4 tsp cornstarch * 1/2 tsp paprika * 1/2 tsp garlic powder * 1 tsp salt * 4 tsp salted butter * Pinch black pepper * 7-8 oz shredded cheddar DIRECTIONS 1️⃣Cook pasta according to package. 2-3 mins before pasta is done, add mushrooms and peas in to blanch them before draining all. Set aside, and add a small drizzle of olive oil and stir to prevent pasta from sticking. 2️⃣Add cottage cheese, milk, cornstarch, spices, and salt to blender or food processor and blend until smooth and creamy (about 30 secs) 3️⃣Pour this into a pot and cook over medium heat until it starts to thicken, stirring very frequently. Add pasta, butter, and black pepper, stir, and cook over low for 1-2 mins until thickened and the sauce coats all the pasta 4️⃣Remove from heat, stir in cheese, and keep stirring for 30 secs-1 min or until cheese is incorporated fully. Adjust seasoning, if necessary, and enjoy! Makes: 6 servings, 412 calories, 28 G protein, 9 G fiber, 50 G carbs, 13 G fat 🤤 #macandcheese #macandcheeserecipe #healthyrecepies #DinnerIdeas #casserolerecipe #pcosdiet #pcosweightloss #pcosrecipes #pcossupport #pcosnutrition #dietitianeats #weightlossdietitian #foodiegram #yum

Full recipes below ! Make sure to save this post 💫 Breakfast:Healthy Breakfast Sandwiches 🥪🍳🧀 - 6 eggs + 4 egg whites - 1 yellow onion, diced - 1 c broccoli, diced - 8 oz mushrooms, sliced - 2 large handful spinach, chopped - 6 whole grain english muffins - 6 slices cheese - 6 slices turkey 1. Preheat oven to 375 degrees F and grease a 9x13” pan. 2. Whisk eggs and egg whites together in a bowl. 3. Heat a lil olive oil in a skillet over medium heat and saute onions until soft (about 5 mins). Add broccoli, mushrooms, and spinach and some salt and pepper and cook down for about 5 mins. Mix with eggs. 4. Pour egg/veggie mixture into greased baking dish; bake 20-30 mins until eggs are set. Cut out 6 circles in the eggs (I used a mason jar lid but a cup works too!). Toast english muffins and top each with a slice of cheese, turkey, and 1 egg patty. Wrap in parchment and freeze. To reheat, just microwave 60-90 secs! Dinner 1 : Orange Chicken 🍗🍊 - 2 oranges - 1/3 c sweetener (I used allulose) - 2 Tbsp rice vinegar + 3 Tbsp soy sauce + 3 tsp sriracha - 1 tsp ground ginger + 1 tsp garlic powder - 2 tsp cornstarch dissolved fully in 1 Tbsp water - 1.5 lb boneless skinless chicken thighs or breasts, chopped into bite-sized pieces and towel dried - toppings: green onions, sliced + sesame seeds 1. Whisk 2 tsp orange zest, all the juice from the 2 oranges, sweetener, vinegar, soy sauce, sriracha, ginger, garlic powder, and dissolved cornstarch slurry in a bowl and set aside. 2. Heat a lil olive oil up in a medium skillet over medium high, and cook chicken until cooked through, sprinkling with a lil salt as you cook. Remove chicken, add sauce, and cook until thickened for 30 seconds. Add chicken back in and toss to coat. Remove from heat and add green onions and sesame seeds. continued in comments ⬇️ #mealprep #mealprepping #mealplanning #easymeals #pcosfood #pcosrecipes #mealideas #breakfastideas