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WEEKLY DIET PLAN FOR PCOS (1500 calories)

PCOS DIET PLAN: DAY 1

 

Breakfast

  • 1 medium Orange (60 calories) Carbs 15g Protein 0g Fat 0g
  • 2 Egg white (45 calories) Carbs 0g Protein 7g Fat 0-3g
  • 1 cup Apple cinnamon porridge (65 calories) Carbs 15g Protein 2.4g Fat 2.9g

Mid-morning Snack

  • 1 cup sliced cucumber (1 calorie) Carbs 1g Protein 0g Fat 0g
  • Vegetable soup 1 cup (60 calories) Carbs 10.52g Protein 0.2g Fat 0g

Lunch

  • 1 cup Boiled mushroom (45 calories) Carbs 18g Protein 7g Fat 3g
  • ½ brown rice with mixed vegetables boiled (120 calories) Carbs 22g Protein 2.5g Fat 0.87g
  • Evening Snack
  • 1ounce nuts (161 calories) Carbs 6.12g Protein 4.68g Fat 12g
  • 1 cup baby carrots (42 calories) Carbs 6g Protein 0.5g Fat 1.91g

Dinner

  • 1 cup pomegranate juice (60 calories) Carbs 15g Protein 0g Fat 0g
  • ½ cup steamed broccoli (35 calories) Carbs 6g Protein 2.5g Fat 0.3g

 

PCOS DIET PLAN: DAY 2

Breakfast

  • Steel-cut oatmeal 1 cup with 1 Tbsp. of butter, walnuts, and cinnamon. (160 calories) Carbs 108g Protein 21g Fat 10g
  • Lime juice 1 cup (60 calories) Carbs 15g Protein 0g Fat 0g
  • ½ cup blueberries (Calories 41) Carbs 10.51 g protein 0.54 g fat 0.24 g

 

Mid-morning snack

  • ½ cup pumpkin seeds (Calories 90) Carbs 4g protein 18 g fat 23 g
  • 1 cup black bean soup (Calories 116) Carbs 19.81 g protein 5.63 g fat 1.51 g

 

Lunch

  • 1 cup minty vegetable and oats soup (94 calories) Carbs 13.3g Protein 2.8g Fat 3g
    2 oz salmon (Calories 79) Carbs 0g protein 13.3 g fat 2.44 g

Evening-snack

  • Kidney beans 1 cup (112 calories) Carbs 13g Protein 7.5g Fat 0.4g
  • Banana 1 (60 calories) Carbs 15g Protein 0g Fat 0g
  • 1 small sweet potato (54 calories) Carbs 10g Protein 1g Fat 0g

Dinner

  • Vegetable salad 1 cup (20 calories) Carbs 12.76g Protein 0.84g Fat 0.13g
  • 1 cup unsweetened almond milk (Calories 40 g) Carbs 1.4 g protein 1.51 g fat 3.58g
  • ½ cup steamed broccoli (35 calories) Carbs 6g Protein 2.5g Fat 0.3g

 

PCOS DIET PLAN: DAY 3

Breakfast

  • Oatmeal with a topping of fresh fruit 1 cup (160 calories) Carbs 7g Protein 4g Fat 3.2g
    Avocado egg sandwich 1 serving (126 calories) Carbs 15g Protein 8.6g Fat 17g
    Mid-morning snack
  • 1 cup shredded carrots (Calories 52) Carbs 12.26 g protein 1.19 g fat 0.31 g
  • 1ounce cashew nuts (140 calories) Carbs 8.56g Protein 5.17g Fat 12g

 

Lunch

  • 1 cup lentil soup (40 calories) Carbs 11g Protein 8.4g Fat 0.2g
  • Banana cucumber salad 1 cup (76 calories) Carbs 14.8g Protein 2.1g Fat 1.5g
  • 1 garden omelet (Calories 65) Carbs 6 g protein 8.0 g fat 0.2 g

 

Evening-snack

  • 1 cup carrot juice (Calories 94) Carbs 21.92g protein 2.24 g fat 0.35g
  • 1/2 cup pumpkin seeds (Calories 40) Carbs 4g protein 18 g fat 23 g

Dinner

  • 1 cup whole grain brown rice with 1 cup quinoa (220 calories) Carbs 35g Protein 5g Fat 3g
  • 1 cup grapes (60 calories) Carbs 15g Protein 0g Fat 0g

 

PCOS DIET PLAN: DAY 4

Breakfast

  • Banana apple porridge (140 calories) Carbs 18g Protein 4.5g Fat 1.9g
  • 1 cup Carrot, tomato, and beetroot juice (31 calories) Carbs 15g Protein 3g Fat 0.1g
  • 1 Tbsp walnuts (215 calories) Carbs 4g Protein 8g Fat 4g

 

Mid-morning snack

  • ½ cup black beans (109 calories) Carbs 19.8g Protein 7.24g Fat 0.35g
  • 1ounce nuts (161 calories) Carbs 6.12g Protein 4.68g Fat 12g

Lunch

  • 2 oz salmon (Calories 79) Carbs 0g protein 13.3 g fat 2.44 g
  • 1 small toasted whole wheat pita bread (Calories 79) Carbs 16.12 g protein 3.02 g fat 0.41 g
  • 1 cup steamed spinach (45 calories) Carbs 3.5g Protein 2.97g Fat 2g

 

Evening-snack

  • 1 glass Fruit and nuts smoothie (178 calories) Carbs 32g Protein 11.6g Fat 3g
    Dinner
  • 1 cup raw cauliflower and broccoli (42 calories) carbs 15g protein 2g fat 0g
    1 cup brown rice with chopped dried apricots. (110 calories) carbs 22g protein 10g fat 10g

 

PCOS DIET PLAN: DAY 5

Breakfast

  • 1 cup beetroot juice (60 calories) carbs 15g protein 0.3g fat 0g
  • 1 cup cooked oatmeal with 1 tsp sprinkled cinnamon and 1 tsp chopped walnuts (145 calories) Carbs 25.7g protein 6.6g fat 2.39g

 

Mid-morning snack

  • 1 cup boiled black-eyed peas (119 calories) Carbs 36g Protein 14g Fat 0g

Lunch

  • 1 cup sprout salad (72 calories) Carbs 9.2g Protein 2.2g Fat 0g
  • Orange juice 1 cup (60 calories) Carbs 15g Protein 0g Fat 0g
    Evening-snack
  • Nuts 1ounce (161 calories) Carbs 6.12g Protein 4.68g Fat 12g

Dinner

  • 1 cup Boiled mushroom (45 calories) Carbs 8g Protein 15g Fat 30g
  • 1 small sweet potato (54 calories) Carbs 10g Protein 1g Fat 0g

 

PCOS DIET PLAN: DAY 6

Breakfast

  • 1 cup baby carrots (42 calories) Carbs 6g Protein 0.5g Fat 1.91g
  • 1 medium apple (60 calories) Carbs 15g Protein 0g Fat 0g

Mid-morning snack

  • 1 cup minty vegetable and oats soup (94 calories) Carbs 13.3g Protein 2.8g Fat 3g

Lunch

  • 2 oz salmon (79 calories) Carbs 0g Protein13.3g Fat 2.44g
    1 cup whole grain pasta (172 calories) Carbs 36g Protein 8g Fat 0.7g

Evening-snack

  • Italian mixed vegetable soup (92 calories) Carbs 19g Protein 4.8g Fat 0.8g
    Dinner
    1 cup cooked quinoa (229 calories) Carbs 42 g protein 8.01 g fat 3.5 g
  • ½ cup cooked diced beats (Calories 49) Carbs 7.85 g protein 1.32 g fat 1.85 g
  • 1 oz almonds (Calories 104) Carbs 3.55g protein 3.83 g fat 9.12g

 

PCOS DIET PLAN: DAY 7

Breakfast

  • 1 cup Oatmeal with fresh berries (Calories 199) Carbs 37.81 g protein 6.18 g fat 2.29 g
  • 1 whole egg (60 calories) Carbs 0.8g Protein 12g Fat 3g

Mid-morning

  • 1 medium apple (Calories 60) Carbs 19.6 protein 0 fat 0.23g

Lunch

  • 2 oz skinless chicken (Calories 92) Carbs 0 g protein 17.2 g fat 1.98 g
  • 1 cup chia seeds (Calories 232) Carbs 27.62 g protein 10.14 g fat 9.61 g

Evening-snack

  • 1 cup baby carrots (42 calories) Carbs 6g Protein 0.5g Fat 1.91g

Dinner

  • 1 cup whole wheat pasta (Calories 172) Carbs 36.93 g protein 7.42 g fat 0.76 g
  • ½ cup cooked beets (Calories 49) Carbs 7.85 g protein 1.32 g fat 1.85 g

You can check out the yummy and healthy Fusilli pasta recipe that can be served as a perfect dinner dish. PCOS is one of the major causes of infertility. In the worst case, it can even lead to breast cancer. We have published two books called Dietary Management of PCOS Part 1 and Part 2 dedicated to cure PCOS. There are different types of PCOS. In our book,  you will find out how to overcome each type of them with proper nutritious diet and lifestyle modification. 

Prepared and written by; Sarah Sumbal

Sponsored and supervised by: Chef Marc St Omer

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