PCOS: Sample Menus and Recipes

Breakfast

• 2 hard boiled eggs
• ½ cup melon
• 1 cup Kashi Go Lean® cereal
• 1 cup milk

Snack

• 1 cup carrot sticks
• 3 tablespoons hummus

Lunch

• 2 cups spinach or lettuce
• 1-2 cup other vegetables (such as onions, peppers, tomatoes, carrots, cucumber, and celery)
• ½ cup chickpeas or other bean
• ¼ cup feta cheese
• 1 tablespoon oil and vinegar dressing
• Small slice whole wheat pita bread

Snack

Yogurt parfait:

• 6 oz plain yogurt
• ½ cup unsweetened frozen berries
• 2 tablespoons slivered almonds

Dinner

• 4 oz. baked salmon
• 1 cup steamed broccoli and cauliflower
• ¾ cup brown rice
• Seltzer water

Snack

• 1 banana
• 2 tablespoons of peanut butter
• 1 cup milk or water to drink

Breakfast

• ½ cup cottage cheese
• 1 sliced peach
• 1 toasted whole wheat English muffin with 1-2 tablespoons peanut butter
• 1 cup milk or water to drink

Snack

• Cheese stick
• ½ cup grapes

Lunch

Tuna Salad on Crackers:

• 3 ounces tuna canned in water (drained)
• ½ cup chopped celery
• 2 tablespoons light mayonnaise
• Whole wheat crackers
• 1 pear
• 1 cup 1% milk

Snack

• 1 apple
• 2 tablespoons peanut butter

Dinner

• 2 ounces grilled steak tips
• ¾ ounce blue cheese
• 1/2 baked sweet potato
• 1 cup sautéed spinach

Snack

• 1/4 cup of almonds
• 1 apple

Breakfast

Western Omelet:

• 2 whole eggs
• ½ ounce shredded cheese
• ¼ cup red and green peppers
• ¼ cup onions
• 2 tablespoons salsa
• Orange
• 1 cup milk

Snack

• 1 cup celery
• 3 tablespoons of hummus

Lunch

English Muffin Pizza:

• 1 whole wheat English muffin
• ¼ cup of tomato sauce
• 2 ounces cheese
• Fruit salad
• 1 cup milk

Snack

Trail mix:

• ½ cup cereal
• 2 tablespoons nuts or soy nuts
• 2 tablespoons dried fruit

Dinner

Broccoli Pasta:

• 1 cup whole wheat pasta
• 3 ounces cooked chicken breast
• 1 cup steamed broccoli
• 1 tablespoon olive oil
• 2 tablespoons grated parmesan cheese
• Water

Snack

Smoothie:

• 1 cup milk
• ½ frozen banana
• 1 tablespoon peanut butter

Ingredients:

• 1 tablespoon peanut butter or soy nut butter
• 1 stalk celery
• Raisins

Preparation:

1. Wash and cut off ends of celery.
2. Spread peanut butter or soy nut butter on each stick of celery.
3. Top with a few raisins.

Makes 1 serving

Ingredients:

• 2 cups blackberries
• 2 cups blueberries
• 1 cup plain Greek yogurt
• 1 cup milk or milk alternative such as soy milk
• 1 teaspoon vanilla extract
• 2 cups ice

Preparation:

1. Place all ingredients into a blender.
2. Blend until smooth and foamy.
3. Serve immediately.

Makes 4 servings

• 6 skinless, boneless chicken breasts, cut into bite–sized pieces
• 2 large onions, chopped
• 2 large bell peppers, diced
• 1 cup broccoli florets
• 1 carrot, sliced into thin half–moons
• 2 cloves garlic, minced
• 3 tablespoons low-sodium soy sauce
• Salt and pepper
• 1 tablespoon canola oil
• 3 cups cooked brown rice

Preparation:

1. Cook rice according to box directions.
2. While rice is cooking, heat the oil in a large skillet and sauté the chicken; when cooked through, set chicken aside.
3. Sauté garlic, onions, and bell pepper for about 5 minutes, then add the carrots and broccoli and sauté a few minutes more (until the broccoli is hot but not wilted).
4. Add chicken back to the skillet, season with soy sauce, salt and pepper to taste.
5. Serve ½ cup of warm brown rice topped with the chicken mixture.

Makes 6 servings

• 1 can chickpeas, drained and rinsed
• 2/3 cup water
• 3 tablespoons tahini
• 1 large clove garlic
• ½ teaspoon salt
• 2 tablespoons oil (olive, canola, or vegetable)
• 2 tablespoons lemon juice

Preparation:

1. Place all ingredients in blender.
2. Blend until creamy.

Makes about 8 servings

Tip: Serve with raw vegetables, crackers, or whole wheat pita wedges.
Food Fact: Tahini is a paste made out of sesame seeds. It’s available at large supermarkets and specialty food stores.

• ½ cup strawberries
• ½ cup blueberries
• ½ cantaloupe
• ½ honeydew melon
• 1 cup seedless watermelon, cubed
• 1 banana, peeled and sliced
• 1 kiwi, peeled and sliced

Preparation:

1. Wash and drain the blueberries and strawberries. Carefully remove the green tops of the strawberries and cut them in half.
2. Cut the melons in half and scoop out the seeds. Cut the seeded melons into cubes, or use a melon baller.
3. Toss the cantaloupe, honeydew melon, watermelon, berries, and banana together and top with sliced kiwi for garnish.

Makes 4 servings

• 4 salmon steaks (about 6 to 8 ounces each)
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 tablespoon fresh basil, chopped (or 1 teaspoon dried and crushed)
• 4 lemon wedges

Preparation:

1. In a small bowl, combine lemon juice, olive oil, and basil; brush on both sides of salmon.
2. Grill at medium temperature 10 minutes per inch of thickness, or until fish flakes when tested with a fork and reaches an internal temperature of 145ºF.
3. Serve with lemon wedges.

Makes 4 servings

Tip: Salmon is an excellent source of Omega–3 Fatty Acids, which have many health benefits.

• 4 slices of whole grain bread
• 1 teaspoon butter
• 2 cloves garlic, peeled and finely chopped (optional)
• 2 tablespoons dried parsley
• 4 eggs, lightly beaten
• 2 large tomatoes, cored and finely diced
• ¼ teaspoon salt
• 1/8 teaspoon pepper
• 12 fresh basil leaves, chopped or 1½ tablespoons dried basil
• ½ cup cheddar cheese

Preparation:

1. Place butter into a medium–sized pan over low heat. When butter melts, add garlic, parsley and cook for 2–3 minutes.
2. Add eggs and stir slowly over low heat until set and cooked through. Add salt and pepper.
3. Lightly toast bread in toaster.
4. Arrange and divide the egg mixture onto the 4 slices of toasted bread. Top each with basil leaves and sprinkle with cheese.
5. Serve open-faced sandwiches immediately, with a fork and knife.

Makes 4 servings

• 1 package extra firm tofu, cubed
• 2 cans kidney beans or chick peas, rinsed and drained
• 1 small can sliced olives
• ½ cup fresh parsley, chopped
• 2 tablespoons oil (olive, canola, or other)
• 1 tablespoon lemon juice or cider vinegar

Preparation:

1. Put all ingredients into a bowl and mix well.
2. Chill for a few hours and serve.

Makes 4 servings

Add-In: Toss in ¾ cup sliced almonds for extra calcium and fiber.

• 2 whole wheat pita bread rounds, cut in half to make 4 pockets
• 2 ripe tomatoes, chopped
• 4 tablespoons of olive oil
• 4 (1 ounce) slices of part–skim mozzarella cheese
• 1 garlic clove, minced
• 1 cup of fresh basil leaves, chopped
• Salt and pepper

Preparation:

1. Warm up the pita pockets.
2. Place tomato, mozzarella, garlic, and basil in a bowl, sprinkle with salt and pepper to taste, and drizzle with olive oil.
3. Place all ingredients in warmed pita pockets.

Makes 4 servings

• 1 (6 ounce) can tuna in water, drained and flaked
• 2 whole wheat English muffins, split and toasted
• 1/3 cup canola mayonnaise or plain yogurt
• 4 tomato slices
• 1½ tablespoons sweet pickle relish or chopped dill pickle
• 4 slices cheddar cheese
• ½ tablespoon mustard
• 2 teaspoons Tabasco sauce

Preparation:

1. In a medium bowl combine tuna, mayonnaise, sweet pickle relish, mustard, and Tabasco sauce. Mix well.
2. Spread ¼ of the tuna mixture on each English muffin half.
3. Top each half with a piece of tomato and a slice of cheddar.
4. Broil 4 to 5 minutes or until cheese melts.

Makes 4 servings

• 2 medium carrots
• 2 medium celery sticks
• 1 medium onion
• 4 small red potatoes
• 1 garlic clove
• 2 tablespoons oil (olive, canola or vegetable)
• 1 cup dry lentils
• 1 small head escarole (about 1 pound)
• 2 (14½ ounce) cans chicken broth (low–sodium or regular)
• 1 (14½ to 16 ounce) can Italian–style stewed tomatoes
• 3 cups water

Preparation:

1. Dice carrots, celery, and onion; cut potatoes into ½–inch pieces; mince garlic.
2. Heat oil in a 5–quart Dutch oven or a large, heavy pot over medium–high heat; add the carrots, celery, and onion and cook until tender, stirring occasionally.
3. Add garlic and cook, stirring, just until garlic begins to brown.
4. Stir in stewed tomatoes with their liquid, dry lentils, chicken broth, potatoes, and 3 cups water; stir with spoon to break up tomatoes.
5. Bring to a boil and then reduce heat to low. Cover and simmer until lentils are tender, about 50 minutes.
6. While soup is simmering, thinly slice escarole.
7. Just before serving, stir escarole into soup and cook, stirring occasionally, until escarole wilts.

Makes 5 servings

Tip: Serve this dish with a whole grain roll or bread stick.