PCOS Guide for Teens: PCOS Sample Menu

PCOS Guide for Teens:

PCOS Sample Menu

The Healthy PCOS Lifestyle PCOS Meal Planning

PCOS Nutrition Guide PCOS Sample Menu

PCOS Meal Assessment Metformin and Insulin

Reading Labels/Food Shopping Glucose Tolerance Test

PCOS-Friendly Recipes PCOS Resources

Based on your own metabolism and activity level, your energy (calorie) needs may be higher or lower than this sample plan. It's a good idea to consult with a registered dietitian or a health care provider for specific meal planning advice.

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 (like onions, peppers, tomatoes, carrots, and celery)

1/4 cup feta cheese

2 T Greek dressing

1/2 whole wheat pita

Crystal Light®

Snack:

Yogurt parfait:

8 oz light yogurt

1/2 cup unsweetened frozen berries

1/2 cup Kashi® cereal

Diet soda

Dinner:

4 oz. baked salmon

1 cup steamed mixed vegetables

3/4 cup brown rice

1/2 cup sugar free Jell-0® with 2 tablespoons Cool Whip®

Flavored seltzer water

Snack:

4 cups microwave popcorn

1 cup 1% milk

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:

1/2 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 tip

1 ounce blue cheese

2 tablespoons vinaigrette dressing

1 tablespoon slivered almonds

Whole wheat dinner roll

Diet soda

Snack:

Hummus and carrots

Sugar free popsicle

Day 3:

Breakfast:

Western Omelet:

1 whole egg + 1 egg white or 1/2 cup egg substitute

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 whole wheat English muffin

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

Next: Metformin and Insulin

Written by the Center for Young Women's Health Staff

Updated 7/1/2005

Related Information:

The Healthy PCOS Lifestyle	PCOS Meal Planning
PCOS Nutrition Guide	PCOS Sample Menu
PCOS Meal Assessment	Metformin and Insulin
Reading Labels/Food Shopping	Glucose Tolerance Test
PCOS-Friendly Recipes	PCOS Resources