PCOS DIET
“PREP” – for 2 days, usually done on Saturday and Sunday….
BREAKFAST
2 eggs
SNACK
½ orange or grapefruit
LUNCH
2 cups lettuce
All the beef or chicken you can eat
SNACK
½ orange or grapefruit
DINNER
2 cups lettuce
All the beef or chicken you can eat
You may use fat free Italian Dressing on lettuce.
No soft drinks with color or sugar.
Drink 64 to 80 oz of water daily.
No milk or other foods for these 2 days.
The above are your prep days only….
Now we are going into the diet. Starting on Monday….
BREAKFAST
1 starch
1 fruit
SNACK
1 fruit
LUNCH
1 protein
2 veg’s
1 starch
SNACK
1 fruit
DINNER
1 protein
2 veg’s
1 starch
Eat dinner 4 hours before bedtime.
May eat sugar free Jell-o or Popsicle 2 hours before bedtime
Must have 4 oz. fat free milk daily
Must have 2 Teaspoons Light Land O Lakes butter & ½ Morton’s salt daily.
NO Soy sauce…
LIST OF PROTEINS, VEGGIES, FRUIT, & STARCH TO CHOOSE FROM
PROTEIN
Chicken – no bones or skin
Turkey, 7 oz. – no bones or skin
Tuna, 6 oz. – cooked, canned
Fish, fresh 8oz. raw or 6 oz. cooked – salmon, tuna, shrimp, crab, lobster, scallops
Beef, 5 oz. lean – only 3 times per week
3 eggs = 8 oz. serving. Only 3 times per week
VEGETABLES – NO STARCHY VEGGIES
Cauliflower – 1 cup raw, ½ cup cooked
Lettuce
Broccoli – 1 cup raw, ½ cup cooked
Green beans
Squash, zucchini or summer
Green pepper
Celery – 1 stalk
Tomato
NO Onions, NO Carrots, OR Beets
FRUIT -- FRESH, NOT CANNED
Orange – 1 small
Grapes – 12
Cherries – 12
Apple – 1 small
Grapefruit – ½
Peach – 1 small
Watermelon – 1 cup
Cantaloupe – ¼ slice
Strawberries – 12
Pineapple – 3 slices
Blueberries –
STARCH
Potato – ½ small
Bread – 1 slice, 40 calories
Corn Tortilla – ½ 6”
Rice cake, plain – 1
Rice Crispies – ¾ cups
Shredded wheat – 1 s
Grape nuts – 1 s