I'm vegetarian (last 5 years) and I watch my carbs too. Personally, I *LOVE* dairy -- cheese, milk, eggs, yogurt, whatevs (but all organic, always!), and I feel great and full and satisfied after I eat it and all my bloodwork, etc. is very healthy. But then, I don't have PCOS, so I can imagine the consequences of eating anything like that would have on your condition. Eek!
But dairy aside, I have been incorporating a lot of flax products into my breakfasts -- check out "Men's Bread" (I forget the brand); it has lots of fiber so that two slices of the bread are only like 10 carbs (for BOTH) and ZERO grams of sugar. I've also been using flax waffles in the mornings, which have more carbs/sugar than the Men's Bread, but is still pretty good. I use either real butter OR Smart Balance buttery spread (which is vegan) with berries. There is also a way to use firm tofu to make a morning scramble with vegetables.
My body also can't take how grain-based the vegetarian diet often is. There was a time about 2 years ago or so that I was considering veganism, but I just couldn't give up the dairy.
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