Pictures show food choices, not measured or equal servings.
Step 1 of 3
Add vegetables.
Fill this half of your plate.
Choose one
Cooked vegetables or salad. Both count.
A little more help
Roti, rice, bread, noodles, pasta and potatoes all fit in the carb space. Dal and beans provide both protein and carbs. The pictures show food choices, not exact or equal serving sizes.
Include some healthy fats, such as nuts or olive oil. Fruit, milk or suitable alternatives can fit in your day. Change portions for your appetite, activity and health needs. A bowl, wrap or shared meal can use the same food groups. It does not need to look like this plate.
YOUR DAY
Use the foods you know.
Choose a meal. See a serving idea. Make a plan for today.
Amounts are examples. Adjust them for your hunger and needs. Different meals give different amounts of protein and calories.
Hungry between meals?
Try yogurt and fruit.
Portions, hunger and delayed meals
How big is a serving?
A cup means a standard measuring cup, about 240 ml. A palm means your palm without your fingers. Small flatbreads are about 15 cm across. Recipes and appetites vary.
If your meal is delayed
If you are hungry, use your backup snack. Eat your meal when you can. There is no single meal timetable that everyone with PCOS must follow.
If you are still hungry
Have more food. Next time, check that your meal has a protein food, a carb and some vegetables or fruit. Adjust the amounts, and include some fats too.
ONE DAY AT A TIME
My plan for today.
Choose one meal and three small actions. Keep what works for you.
A short walk is a start. Over time, work towards regular activity and strength training on 2 days a week, as you are able.
Eat at times that suit you. These are meal ideas. Portions can change.
CRAVINGS
What do you need right now?
Hunger and cravings can overlap. Choose the closest fit.
Cravings are not a personal failure. Poor sleep, stress and long meal gaps can affect appetite.
Keep your next meal. You do not need to skip food or add exercise to make up for eating.