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Hi, I’m Alyssa!

I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes. Now accepting new clients and health insurance!

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  • The PCOS Playbook

    The PCOS Playbook

    $97.00
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    The PCOS Supplement Guide

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Breakfast Recipes
Lunch + Dinner Recipes
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chicken pot pie in a red bowl on top of a wooden cutting board.

Healthy Chicken Pot Pie Soup (One-Pot Recipe)

lentil and white bean soup in a white bowl with bread piece.

Lentil and White Bean Soup with Kale

meals in the background with text overlay: a dietitian's 7 day pcos diet plan free pdf download.

A Dietitian’s 7-Day PCOS Diet Plan (Free PDF Included)

stuffed mini sweet peppers on a white plate.

Stuffed Mini Sweet Peppers (Easy + High Protein)

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10 Fertility Smoothies: Easy Recipes for Him + Her

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PCOS and Ovulation Tests: The Best Way To Use Them

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Best Milk for PCOS (Weight Loss, Acne, Fertility + More)

bowl of oatmeal on wooden countertop; text overlay states Oats for PCOS: a dietitian's guide to eating oatmeal with pcos.

Oats for PCOS: Why & How You Should Eat Them

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Healthy Pumpkin Smoothie Recipe (42g protein)

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Best Cortisol Mocktail Recipe To Lower Stress

green enchilada chicken soup in a bowl with spoon and toppings.

Green Enchilada Chicken Soup (Slow Cooker + Stove Top)

triple berry smoothies in glasses on top of a wood cutting board.

Triple Berry Oat Tropical Smoothie Recipe

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A Dietitian’s Review: Is Nello Super Calm Worth It?

capsules and green leaf on a white surface; text overlay states berberine vs inositol for pcos?

Inositol vs Berberine for PCOS (or Take Both?)

peanut butter chocolate cups stacked on top of each other.

Peanut Butter Chocolate Cups (PCOS-Friendly)

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Eating out with PCOS doesn’t mean skipping your fa Eating out with PCOS doesn’t mean skipping your favorite Italian spot 🍝🍕

Swipe through for menu picks that let you enjoy pasta, pizza, and all the classics while keeping your plate balanced.

The secret isn’t cutting anything out. It’s pairing your favorites with protein, fiber, and a few easy swaps so you leave the table feeling good.

Save this for your next dinner out, and tag a friend who needs this before your next Italian night 👇

#pcosdietitian #pcosnutrition #pcosdiet #pmosdiet #pmosdietitian
It’s still PMOS Awareness Month! 🩵 Polyendocrine It’s still PMOS Awareness Month! 🩵

Polyendocrine metabolic ovary syndrome is the leading cause of anovulatory infertility. 

For many, it brings the heartbreak of fertility struggles, but PMOS is about so much more than reproduction. It’s a chronic metabolic condition that affects the whole body.

Symptoms can look different for everyone, but may include irregular cycles, acne, excess hair growth, hair thinning, and infertility. PMOS also increases the risk of insulin resistance, type 2 diabetes, fatty liver, high cholesterol, anxiety, and depression.

Research shows that 1 in 10 people are diagnosed with PMOS… but experts believe the true number is closer to 1 in 5 worldwide (🤯).

If you’re struggling, please know this: you are not alone in this journey ♥️

SHARE this post so PMOS gets the attention it deserves!

✨ and don’t forget to comment GIVEAWAY to be entered into the inositol giveaway going on all through September!

#pcosawareness #pmosawareness #pmosawarenessmonth #pmos #pmossymptoms
POV: I’m standing next to you in the chip aisle 🤍 POV: I’m standing next to you in the chip aisle 🤍 

If you’ve ever felt overwhelmed or guilty for buying chips - please don’t!! 

➡️ Comment CHIPS for a link to my guide to the best chips for PMOS! 👇🏻

Things I look for in cereals for PMOS:
✨ Realistic serving sizes
✨ Total fat < 5g
✨ Sodium < 300mg
✨ Any fiber present?

Swipe through for my curated favorites! 

Save this post for your next trip to the grocery store!
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#pcos #pmosdietitian #pmos #pmosdiet #pmosfoods
Not all protein bars are created equal, especially Not all protein bars are created equal, especially when you’re managing PCOS 👀

Swipe to see what to actually look for on the label (and what to avoid).

The short version: aim for 10g+ protein, 5g+ fiber, minimal added sugar, and skip the hydrogenated oils + artificial sweeteners. These little things add up when it comes to blood sugar balance and how your body feels afterward.

My go-to picks? Drop a comment ➡️”BAR”⬅️ to get a link to my full guide!

Remember: protein bars are a convenient tool, not a replacement for whole foods. But when life is busy, the right bar can absolutely support your PCOS goals 💛

📌 Save this for your next grocery run

👇 What’s your go-to protein bar? Drop it below!

#pcos #pcosnutrition #pcosdietitian #pmosdiet #proteinbars
The easiest game of BINGO if you have PMOS 🥴 ❎ In The easiest game of BINGO if you have PMOS 🥴 ❎

In honor of PMOS awareness month, I’d love for you to share this post to bring awareness to this condition. 

✨ I’m also SO excited to be giving away FREE inositol (Ovasitol, Ovasitol Plus, or Bodology) to THIRTY WINNERS! Enter the free giveaway by going to the link in my bio or comment ➡️ GIVEAWAY ⬅️ below and I’ll send you the details straight to your DMs! ✨

More PMOS awareness can lead to better research funding, better education for medical providers, and better medical care for all of us ♥️

PMOS is a chronic, lifelong condition that can cause several awful symptoms but it also increases your risk of chronic diseases like heart disease and type 2 diabetes. 

Tell me below, how many can you check off this list? ⬇️

#pcosawarenessmonth #pmosawareness #pmosawarenessmonth #pmosawarenessmonth2026 #pmosjourney
Ok but snacks will always have my heart 😍 Snacks Ok but snacks will always have my heart 😍

Snacks get a bad reputation in the PCOS/PMOS space but they can be perfect in the right situations. 

The reason some people will tell you to not have snacks: more eating opportunities spike glucose and insulin levels. 

The reason some people should actually be snacking though: if you eat lunch at noon and dinner isn’t until 7pm, that’s a long time to go without eating something. Your blood sugar levels can dip to low causing your liver to compensate by releasing a stored form of sugar (glycogen). This leads to blood sugar spikes without eating anything — and then higher insulin levels. 

In these situations, eating a balanced snack that has protein, fiber, and/or fats in it, you can actually keep your blood sugar and insulin levels more stable. 

So the moral of the story: Grazing all afternoon probably isn’t the best choice.  But, eating intentional snacks can be super beneficial in the right scenarios for your PCOS, hormones, and blood sugar levels. 

✨ Get personalized help for your PCOS/PMOS symptoms — comment COACHING to learn more about how to meet with one of our PCOS dietitians for no cost to you!
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