Diet and exercise are an important part of managing PCOS. Women with PCOS have higher levels of insulin resistance which makes it easier to gain weight and more difficult to lose weight. To emphasize, eating a diet that is high in fiber and low in sugar can help combat insulin resistance effects on the body.

Let’s go over examples of foods that you can eat at every meal of the day that are nutritious, conscious of carbohydrate intake and will keep you fuller, longer!

 

Breakfast

Goal one, jumpstart intake of nutritious food early in the day and avoid escalating hunger which may lead to overeating later on.  Keep carbohydrate intake between 45-60 grams.

Option 1: 45 grams of carbs

  • 1 cup cooked old-fashioned or steel-cut oatmeal
  • 1 TBSP chopped walnuts
  • 2 TBSP dried cranberries or raisins

Option 2: 45 grams of carbs

  • One whole wheat English muffin
  • 1 TBSP peanut or other nut butter
  • 8 oz milk (1% or skim) or alternative dairy

Option 3: 45 grams of carbs

  • ¾ cup dry, whole grain cereal
  • 2 TBSP dried fruit
  • one hard-boiled egg
  • 8 oz milk (1% or skim) or alternative dairy

 

Lunch

Goal two, to keep carbohydrate intake between 45-60 grams of carbs and to add a 3-4 oz portion of protein to slow the movement of food out of the stomach and help keep blood glucose levels steady, keeping you feeling full longer

Option 1: 45 grams of carbs

  • salad with lettuce, tomatoes, cucumbers and peppers
  • 3 oz grilled chicken
  • ½ cup kidney or garbanzo beans
  • 2 TBSP low-fat dressing
  • half (6-inch) whole wheat pita
  • one apple

Option 2: 45-60 grams of carbs

  • one small (6-inch) whole wheat sub roll
  • 3 oz. turkey, ham, or roast beef
  • lettuce, tomato, onions and peppers (as desired)
  • 1-2 teaspoons mustard or low-fat mayo
  • 8 oz. milk or alternative dairy milk

Option 3: 60 grams of carbs

  • 2 cups bean soup (lentil, pea, black bean)
  • one small roll
  • two plums
  • water or cal-free drink

Click here for a delicious PCOS friendly sweet potato chili recipe!

Dinner

Goal three, to fill a quarter of your plate with an animal (lean sources like seafood, poultry without skin, or 90% lean cuts of meat) or plant (like tofu and beans) protein source, and to fill another quarter of it with high fiber grains such as brown rice, quinoa and whole-grain bread

Option 1: 60 grams

  • 3-4 oz grilled/stir-fried shrimp
  • 2/3 cup brown rice
  • 1 cup steamed green beens
  • 1/2 cup black or kidney beans
  • water or cal-free beverage
  • 12 cherries

Option 2: 45 grams of carbs

  • 2 cups beef stew (made with lean beef, carrots, potatoes and other veggies)
  • one cup steamed broccoli
  • 1 cup grapes or 1 medium apple

For more information on PCOS or to develop a personalized meal plan, visit us at www.rbitzer.com