For those who prefer exchanges... here's the one from Hormonal Balance book by Scott Isaacs and Neil Shulman

PCOS, insulin resistance, hyperthyroid and many other hormone imbalances are mentioned in the book.

WEIGHT LOSS EXCHANGE PATTERN

• Vegetables 5 - unlimited
• Fruit* 5 - unlimited
• Milk 0 - 3
• Starch 0-4
• Protein** 6-8
• Fat 0-2

WEIGHT MAINTENANCE PATTERN

• Vegetables 5 - unlimited
• Fruit* 5 - Unlimited
• Milk 0-4
• Starch 0-6
• Protein** 6-10
• Fat 0-14

*Max for bananas, grapes, watermelon is 5 exchanges per day
**Max do not include egg whites

EXAMPLE PATTERN BY MEAL

Breakfast

• 1 fruit
• 1 milk
• 1 starch
• 1 protein

Mid AM

• 1 fruit
• 1 starch
• 1 protein

Lunch

• 2 veg
• 1 fruit
• 1 starch
• 1 protein
• 1 fat

Mid PM

• 1 veg

Supper

• 2 veg
• 1 fruit
• 1 starch
• 4 protein
• 1 fat

Evening

• 1 fruit
• 1 milk

Hey astrophe this is super helpful! Thank you!

For the purpose of weight loss shouldn't your post include how big the portion size should be of each. e.g. how much is 1 starch? or 1 protein? It would matter because there's a lot of food and eating going on in that list of meals.