My PCOS DIET Plan

This is my ‘PCOS Diet’ strategy. I don’t have great cooking schools, patience or time so these are my super-easy go to meals!

PCOS Weight Loss ‘Musts’ for Me:

  • Every morning starts with Citrus (fruit opposed to juice).
  • Take supplements in the morning: Shot of Apple cider vinegar, Omegas, Probiotic, Cinnamon, and Prenatal. See my article PCOS Supplements.
  • Power veggie and fruit smoothie to start my day,
  • Aim for around 1400 calories a day- count calories via ‘My Fitness Pal’ app or website.
  • Eat Organic or all natural foods!
  • Light breakfast, bulky lunch and light dinner.
  • No food after 7pm.
  • ALWAYS walk or do active cardio for at least 20 minutes, about 45 minutes after dinner.

Breakfast Choices:

  • Fruit bowl- citrus, apple, banana, kiwi, berries, pear (whatever is in season).
  • Smoothie- 1/2 cup frozen chopped spinach, 1/3 cup frozen chopped kale, 1/2 cup blueberries, 1 whole banana, water — possibly add pumpkin puree, avocado,frozen pineapple, chia seeds, cauliflower, frozen strawberries or blackberries.
  • Eggs and ham slices (nitrate free).
  • Non-fat Vanilla Greek yogurt mixed with blueberries and/or strawberries or high fiber cereal.
  • Cottage cheese on 1/2 English muffin with sliced fruit.
  • Flax seed waffle with cinnamon and honey.
  • Atkins shake.

Lunch/Dinner Choices:PCOS Snacks

  • Veggies! See my post about How to Make Veggies Taste Better.
  • Easy Quinoa Salad- Romaine lettuce, cooked quinoa and Italian or Balsamic salad dressing.
  • Tuna Nachos- Quinoa and Black bean Chips (Trader Joe’s), 1/4 cup low-fat Mexican shredded cheese (optional), 1/2 can of tuna fish, and salsa or pico de gallo.
  • Wrap- Whole wheat tortilla, chicken or fish, BBQ sauce or salsa.
  • Quinoa with Barbecue sauce- Add tuna for some Omega-3 & protein. A cereal bowl will fill you up and its delicious!
  • Baked chicken breasts with long green beans: add ranch dressing powder and olive oil to the chicken and green beans before baking.
  • Wild caught salmon topped with mustard and bread crumbs. Add quinoa for bulk if desired.
  • Lean ground turkey tacos- Ground turkey, taco seasoning packet, add salsa, shredded cheese, and refried black beans.
  • Easy side salad- romaine lettuce, cilantro, carrots, tomatoes and Italian or Balsamic Vinaigrette dressing- use sparingly. Add tuna or chicken for protein.
  • Spinach Pizza- whole wheat pizza dough, low-fat pizza sauce, tons of chopped spinach, low-fat mozzarella cheese. Or mini pizzas using English muffins.
  • Sardines, broccoli and quinoa. Cook quinoa, steam broccoli and place sardines on top, add Italian dressing or a favorite sauce to complete the meal.
  • Eggs.
  • Spaghetti with Quinoa or corn pasta.
  • Bowl of beans.

Snacks/Treats:

  • Dark Chocolate – 100 Calorie bar or chunk at least 70% cocoa
  • Low-fat cottage cheese and Triscuit crackers
  • Carrots and ranch dressing
  • Fruit
  • Seeds or Edamame (Edamame is soy)
  • Hummus and veggies
  • Popcorn
  • Side salad
  • Beans and corn chips
  • Black bean and quinoa chips
  • Fruit
  • Atkins bar or shake

Early Afternoon Desserts: PCOS Sugar Cravings

  • Non-fat plain or vanilla Greek yogurt with add-ins.
  • Frozen bananas or frozen grapes
  • Low-fat cottage cheese and berries or pineapple.
  • Dark Chocolate – 100 Calorie bar or chunk at least 70% cocoa.
  • Low calorie hot chocolate (made with water).
  • Banana sliced length wise with non-fat vanilla Greek yogurt and dark chocolate chips.
  • Popcorn with dark chocolate drizzle.
  • Fruit leather.

* Due to a family nut allergy most peanuts and tree nuts have been omitted from these meals, please feel free to add nuts to anything above! They are a great source of Omegas, healthy fats and essential vitamins.*

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