PCOS Guide for Teens: PCOS Sample Menus

PCOS Guide for Teens:

PCOS Sample Menus

What is PCOS? The Nutrition Facts Label and PCOS

Oral Glucose Tolerance Test Nutrition Labels and Food Shopping

My Period Trackers PCOS-Friendly Food Suggestions

PCOS and The Pill Healthy PCOS Snack Attack

PCOS, Insulin, and Metformin Sample PCOS-Friendly Menus

Spironolactone and PCOS PCOS-Friendly Recipes

My Medication List PCOS Meal Assessment Worksheet

PCOS Nutrition Guide PCOS Fitness Plan Worksheets

Top 10 PCOS Tips Additional PCOS Resources

Here you will find sample menus that will help give you some ideas for healthy meals and snacks. Keep in mind that depending on your own metabolism and activity level, your energy (calorie) needs may be higher or lower than this plan. Below these sample menus you will find a blank menu ("My Menu") that you can download, photocopy, and fill in with daily menus that you enjoy. Try to include a protein, a high–fiber carb, and a healthy fat in each meal and snack. Refer to the PCOS-Friendly food suggestions list for ideas.

In addition to filling out the menus, it’s a good idea for you to meet with a registered dietitian or a health care provider to get more specific and customized meal planning advice.

Day 1	Day 2	Day 3
Breakfast 2 hard boiled eggs ½ cup melon 1 cup Kashi Go Lean® cereal 1 cup 1% milk	Breakfast ½ cup cottage cheese 1 sliced peach 1 toasted whole wheat English muffin 1 cup 1% milk	Breakfast Western Omelet: 1 whole egg + 1 egg white or ½ cup egg substitute ½ ounce shredded cheese ¼ cup red and green peppers ¼ cup onions 2 tablespoons salsa Orange 1 cup 1% milk
Snack 1 cup carrots 4 tablespoons hummus	Snack Cheese stick ½ cup grapes	Snack 1 cup celery 2 wedges light Laughing Cow® cheese
Lunch 2 cups lettuce 1 cup other vegetables (such as onions, peppers, tomatoes, carrots, and celery) ½ cup chickpeas ¼ cup feta cheese 2 tablespoons Greek dressing Crystal Light®	Lunch 3 ounces tuna canned in water ½ cup celery 2 tablespoons light mayonnaise 6 whole wheat crackers 1 pear 1 cup 1% milk	Lunch English Muffin Pizza: 1 whole wheat English muffin ¼ cup of tomato sauce 2 ounces cheese Fruit salad 1 cup 1% milk
Snack Yogurt parfait: 6 oz plain or light yogurt ½ cup unsweetened frozen berries 2 tablespoon slivered almonds	Snack 1 apple 2 tablespoons peanut butter	Snack Trail mix: ½ cup Multigrain Cheerios®cereal 2 tablespoons nuts or soy nuts 2 tablespoons dried fruit
Dinner 4 oz. baked salmon 1 cup steamed mixed vegetables ¾ cup brown rice Seltzer water	Dinner Steak salad: 2 cups mixed greens 1 tomato 2 ounces grilled steak tips ¾ ounce blue cheese 2 tablespoons vinaigrette dressing ½ whole wheat pita Diet soda	Dinner Broccoli Pasta: 1 cup whole wheat pasta 3 ounces chicken breast 1 cup steamed broccoli 1 teaspoon olive oil 2 tablespoons grated parmesan cheese Minute Maid Light® lemonade
Snack 4 cups microwave popcorn 1 cup 1% milk	Snack Smoothie: 1 cup milk ½ banana 1 tablespoon peanut butter	Snack ½ cup sugar free Jello® 2 tablespoons Cool Whip®

My Menu

Next: PCOS-Friendly Recipes

Written by the Center for Young Women's Health Staff

Updated: 8/25/2009

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What is PCOS?	The Nutrition Facts Label and PCOS
Oral Glucose Tolerance Test	Nutrition Labels and Food Shopping
My Period Trackers	PCOS-Friendly Food Suggestions
PCOS and The Pill	Healthy PCOS Snack Attack
PCOS, Insulin, and Metformin	Sample PCOS-Friendly Menus
Spironolactone and PCOS	PCOS-Friendly Recipes
My Medication List	PCOS Meal Assessment Worksheet
PCOS Nutrition Guide	PCOS Fitness Plan Worksheets
Top 10 PCOS Tips	Additional PCOS Resources