PCOS: PCOS Sample Menus

PCOS:

PCOS Sample Menus

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

Getting Treatment:

The Reproductive Endocrine Practice at Boston Children's Hospital offers special services in the diagnosis and treatment of Polycystic Ovary Syndrome (PCOS).

Make an appointment online

Here you'll 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 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 cheese such as Laughing Cow®
Lunch 2 cups lettuce 1 cup other vegetables (such as onions, peppers, tomatoes, carrots, and celery) ½ cup chickpeas ¼ cup feta cheese 1 tablespoon oil and vinegar 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 3 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 non-dairy whipped topping

My Menu

Next: PCOS-Friendly Recipes

Written and reviewed by the CYWH Staff at Boston Children's Hospital

Updated: 11/28/2011

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