PCOS: Sample Menus and Recipes

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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. Try to include a protein, a whole grain carbohydrate, and a healthy fat in each meal and snack. Refer to the PCOS-Friendly food suggestions list for ideas. We also have a blank menu (“My Menu“) that you can download, photocopy, and fill in with daily menus that you enjoy. 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.

Menu 1 Menu 2 Menu 3


Here are some healthy and delicious recipes for you to include in your PCOS-friendly eating plan.

Ants on a Log Black & Blue Berry Smoothie Chicken Stir-Fry Easy Hummus Fruit Salad Grilled Salmon with Basil Scrambled Egg & Tomato Sandwich Tofu Bean Salad Tomato & Mozzarella Pockets Tuna Melt Vegetable Lentil Soup