Center for Young Women's Health

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 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
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 with 1 tablespoon sugar-free strawberry jam
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
Small slice whole wheat pita bread
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

Water
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

 

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

 

Updated: 12/12/2013

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