Support group for women living with Polycystic Ovarian Syndrome.

PCOS Meal Plan

0 replies, 1 voice Last updated by  Nicole 2 years, 7 months ago
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    Nicole
    Keymaster
    @Nicole

     

    I found this meal plan which is supposed to be good for us PCOS girls.

    Breakfast

    • 2 hard boiled eggs + 1 sliced peach + 2 slices whole wheat bread OR
    • Western Omelet, made from: 1 whole egg + 1 egg white or ½ cup egg substitute + ½ ounce shredded cheese (optional) + ¼ cup red and green peppers + ¼ cup onions + 2 tablespoons salsa + Orange zest

     

    Snack 1

    • 1 cup carrots OR
    • ½ cup grapes OR

     

     

    Lunch

    • Vegetable salad, made from 2 cups lettuce + 1 cup other vegetables (such as onions, peppers, tomatoes, carrots, and celery) + ½ cup chickpeas + ¼ cup feta cheese (optional) + 1 tablespoon oil and vinegar dressing OR 
    • Small slice whole wheat pita bread + 3 ounces canned tuna  + ½ cup celery+ 2 tablespoons light mayonnaise
    • Mini shawarma, made from a small slice of whole wheat pita bread + ¼ cup of cabbage + ¼ cup of carrots + ½ cup of chicken breast strips (skinless) + ¼ cup of tomato sauce

     

    Snack 2

    • 6 oz plain or light yogurt OR
    • 2 tablespoon slivered almonds OR
    • 1 apple OR
    •  Green Smoothie (made from celery, cucumbers, apples, and optional light yoghurt) OR
    • Trail mix, consisting of 2 tablespoons of nuts (peanuts, cashews, almonds, or walnuts) + 2 tablespoons dried fruit

     

    Dinner

    • 4 oz. baked salmon + 1 cup steamed mixed vegetables + ¾ cup brown rice OR
    • Chicken Salad, made from 2 cups mixed vegetables + 1 tomato + 2 ounces grilled chicken breast + 2 tablespoons light vinegar dressing OR
    • Pasta Special, made from 1 cup whole wheat pasta + 3 ounces chicken breast + 1 cup steamed broccoli + 1 teaspoon olive oil + 2 tablespoons grated parmesan cheese (optional)

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