PCOS: Meal Planning

PCOS Meal Planning Worksheet

You will stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include some protein, high-fiber carbohydrate, and fat at each meal and snack.

The Food Suggestions table below lists some good sources of proteins, carbohydrates, and fats. Use the extra space in the table to fill in other foods you like to eat in each category. Remember to pick high-fiber carbohydrates (like whole wheat bread or vegetables) or carbonhydrates found in nutritious foods (like fruit, yogurt, and milk). Try to choose mostly unsaturated fats.

On the following pages are three sample menus, followed by two blank menus, to help you plan a balanced diet. Read the sample menus to get some ideas, then plan your own menu using the food from the Food Suggestions table. Include something from each column at all of your meals and snacks! After you've planned your menu, make a shopping list of the foods you will need to help you eat your balanced diet.

Food Suggestions

Protein

Carbohydrates
(High fiber when possible!)

Fat
(Choose mostly unsaturated!)

Beans*
Beef
Cheese*
Chicken
Egg substitute
Eggs*
Energy Bars* (>10 grams of protein per bar)
Fish
Hummus*
Milk (low fat)*
Nuts*
Peanut Butter or other nut butters*
Pork
Shellfish
Tofu*
Veggie Burgers*
Yogurt*

Beans*
Bread (whole wheat)
Brown rice
Cereal (>5 grams fiber per serving)
Crackers (>2 grams fiber)
English muffin (whole wheat)
Energy Bars* (<25 grams of carbohydrates per bar)
Fruits
Hummus*
Milk (low fat)*
Pasta (whole wheat)
Non-starchy vegetables
Yogurt*

Avocado/Guacamole
Butter/margarine
Canola or olive oil
Cheese*
Cream cheese

Creamy salad dressing
Eggs*
Energy Bars*
Fish*
Hummus*

Oil-based salad dressing
Peanut Butter or other nut butters*

*These foods have more than one of the three nutrients (protein, carbohydrates, or fat).

Below you will find a sample menu to give you some ideas for healthy meals and snacks. The following two pages contain two additional sample menus. Keep in mind that based on your own metabolism and activity level, your energy (calorie) needs may be higher or lower than this plan. Next, on pages 27 & 28 you will find two blank charts that you can photocopy and fill in with daily menus that appeal to you, and that have a good balance of healthy proteins, carbohydrates, and fats.

In addition to getting started by filling out the menu charts, it’s a good idea for you to consult with a registered dietitian or a health care provider to get more specific and customized meal planning advice.

Sample Menu:

Day 1	Breakfast	2 hard boiled eggs 1 cup melon 3/4 cup Whole Grain Total® cereal 1 cup 1% milk
	Snack	1 apple 2 tablespoons peanut butter Water
	Lunch	2 cups lettuce 1 cup other vegetables (such as onions, peppers, tomatoes, carrots, and celery) 1/4 cup feta cheese 2 tablspoons Greek dressing 1/2 whole wheat pita Crystal Light®
	Snack	1/2 cup Kashi® Cereal Yogurt parfait 8 oz. light yogurt 1/2 cup unsweetened frozen berries Diet soda
	Dinner	4 oz. baked salmon 1 cup steamed mixed vegetables 1/4 cup brown rice 1/2 cup sugar free Jell-O® with 2 tablespoons Cool Whip® Flavored seltzer water
	Snack:	4 cups microwave popcorn 1 cup 1% milk

Sample Menu

Day 2	Breakfast	1 cup cottage cheese 1 cup peaches canned in light syrup 2 slices whole-wheat bread 1 teaspoon trans fat free margarine Crystal Light Sunrise®
	Snack	Balance®100 calorie bar Water
	Lunch	3 ounces tuna canned in water 1/2 cup celery 2 tablespoons light mayonnaise 6 whole wheat crackers 1 pear 1 cup 1% milk
	Snack	1 string cheese 1 cup grapes Water
	Dinner	Steak Salad 2 cups mixed greens 1 tomato 3 ounces grilled steak tips 1 ounces blue cheese 2 tablespoons vinaigrette dressing 1 tablespoon slivered almonds Whole wheat dinner roll Diet soda
	Snack	Hummus and carrots Sugar free popsicle

Sample Menu

Day 3	Breakfast	Western Omelet 1 whole egg + 1 egg white or 1/2 cup egg substitue 1/2 ounce shredded cheese 1/4 cup red and green peppers 1/4 cup onions 2 tablespoons salsa Orange 1 cup 1% milk
	Snack	Trail Mix 1/2 cup Puffins® cereal 1/4 cup mixed nuts or soy nuts 2 tablespoons dried fruit
	Lunch	English Muffin Pizza 1 cup whole wheat pasta 1/4 cup of tomato sauce 2 ounces cheese Fruit salad Milk
	Snack	Celery with light cream cheese Light yogurt smoothie
	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	Smoothie 1 cup milk 1/2 banana 1 tablespoon peanut butter

My Menu

Remember to include a protein, a high-fiber or nutritious carb, and a fat in each meal or snack.

Day	Breakfast
	Snack
	Lunch
	Snack
	Dinner
	Snack

Written by the Center for Young Women's Health Staff

Updated 1/10/2008

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