Emily Martyak

High-Protein Egg Bake Base
- ~2 cups egg whites
- 12 whole eggs
- 200–250g nonfat Greek yogurt
- cheese of choice (optional)
- seasonings/spices of choice
- optional shredded potatoes (I almost always add them because they make it more filling and satisfying)

I typically use frozen veggies for these because it makes meal prep easier and keeps me from wasting fresh produce.

Sauté veggies first whether fresh or frozen. Mix everything together in a greased casserole dish. If using cheese set aside half for spreading on top. bake at 350–375 for about 30–35 minutes or until fully set and golden on top.

(Every woman’s cycle can look different, especially if you aren’t actively tracking ovulation/hormones. I personally monitor my hormones with so this is just a very rough cycle syncing breakdown.)

🤍 Menstrual Phase
(~Days 1–5 or while bleeding)
Grounding • replenishing • mineral-rich

Add-ins:
- kale
- mushrooms
- onion
- garlic
- bacon
- mozzarella or gruyere

🤍 Follicular Phase
(~Days 6–10)
Fresh • energizing • fiber-forward

Add-ins:
- broccoli
- chicken sausage
- asparagus
- green onion
- parmesan or goat cheese

🤍 Ovulatory Phase
(~Days 11–15)
Light • colorful • Mediterranean-inspired

Add-ins:
- spinach
- tomatoes
- roasted red peppers
- olives
- feta
- chicken or turkey sausage

🤍 Luteal Phase
(After ovulation until your next period)
Comforting • satiating • blood sugar supportive

Add-ins:
- sweet potato or shredded potatoes
- poblano peppers/bell peppers
- breakfast sausage or ground beef
- sharp cheddar
- avocado added after baking

Also worth noting: dairy can be inflammatory for some women, especially in the luteal phase, so pay attention to how your body responds and adjust accordingly.

PCOS being renamed PMOS, Polyendocrine Metabolic Syndrome!!!!!

Feels like such a massive shift in the RIGHT direction 🔥

Because it affects more than just the ovaries!!

Blood sugar.
Insulin.
Metabolism.
Inflammation.
Stress.
Hormones.
The nervous system.
The ENTIRE endocrine system.

This feels validating.
This feels hopeful.
This feels like women’s health is finally being looked at through a more complete lens instead!!

WE LOVE TO SEE IT. 👏😭🔥