
PCOS Guide for Teens:
PCOS Sample Menus
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 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 1 cup 1% milk |
| Snack Yogurt parfait:
6 oz plain or light yogurt |
Snack 1 apple 2 tablespoons peanut butter |
Snack Trail mix:
½ cup Multigrain Cheerioscereal |
| Dinner 4 oz. baked salmon 1 cup steamed mixed vegetables ¾ cup brown rice Seltzer water |
Dinner Steak salad:
2 cups mixed greens |
Dinner Broccoli Pasta:
1 cup whole wheat pasta |
| Snack 4 cups microwave popcorn 1 cup 1% milk |
Snack Smoothie:
1 cup milk | Snack ½ cup sugar free Jello 2 tablespoons Cool Whip |
| Next: PCOS-Friendly Recipes |
Updated: 8/25/2009
Related Information:
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