Center for Young Women's Health


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 current guideSample 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 Additional PCOS Resources
Top 10 PCOS Tips  
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).

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
2 hard boiled eggs
½ cup melon
1 cup Kashi Go Lean® cereal
1 cup 1% milk
½ cup cottage cheese
1 sliced peach
1 toasted whole wheat English muffin with 1 tablespoon sugar-free strawberry jam
1 cup 1% milk
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

1 cup 1% milk
1 cup carrots
4 tablespoons hummus
Cheese stick
½ cup grapes
1 cup celery
2 wedges light cheese such as Laughing Cow®
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
Small slice whole wheat pita bread
Crystal Light®
3 ounces tuna canned in water
½ cup celery
2 tablespoons light mayonnaise
6 whole wheat crackers
1 pear
1 cup 1% milk
English Muffin Pizza:

1 whole wheat English muffin
¼ cup of tomato sauce
2 ounces cheese

Fruit salad
1 cup 1% milk
Yogurt parfait:

6 oz plain or light yogurt
½ cup unsweetened frozen berries
2 tablespoon slivered almonds

1 apple
2 tablespoons peanut butter
Trail mix:

½ cup Multigrain Cheerios®cereal
2 tablespoons nuts or soy nuts
2 tablespoons dried fruit

4 oz. baked salmon
1 cup steamed mixed vegetables
¾ cup brown rice
Seltzer water
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
Broccoli Pasta:

1 cup whole wheat pasta
3 ounces chicken breast
1 cup steamed broccoli
1 teaspoon olive oil
2 tablespoons grated parmesan cheese

3 cups microwave popcorn
1 cup 1% milk

1 cup milk
½ banana
1 tablespoon peanut butter

½ cup sugar free Jello®
2 tablespoons non-dairy whipped topping


My Menu


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


Updated: 12/12/2013

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