PCOS, or Polycystic Ovary Syndrome, is a hormonal imbalance that can affect a woman’s metabolism and blood sugar levels. Following a healthy diet can be a cornerstone of managing PCOS symptoms.

A PCOS diet plan typically focuses on managing insulin levels and reducing inflammation. Here’s a sample meal plan you can try that incorporates Filipino cuisine. Here’s what to consider for a PCOS-friendly meal plan with a Filipino twist:

1. Rice– A mainstay in Filipino cuisine, brown rice or other unrefined grains release glucose slower and help manage blood sugar.
2. Vegetables–  Load up on leafy greens like kangkong (water spinach), malunggay (moringa), and ampalaya (bitter gourd), all rich in vitamins and minerals.
3. Fruits– Go for fruits with a low glycemic index, like guava, papaya, and pomelo, which provide fiber and vitamins without spiking blood sugar.
4. Lean protein– Choose sources like grilled fish, chicken, or pork. Remember plant-based protein options like tofu, legumes, and lentils.
5. Healthy fats– Include healthy fats from avocado, nuts (almonds, walnuts), and olive oil for satiety and hormone balance.

7-day PCOS Diet Plan

This sample meal plan incorporates Filipino staples, keeps your budget in mind, and prioritizes PCOS-friendly choices. Remember, this is just a guide; feel free to adjust portion sizes and ingredients based on your preferences and what’s available.

Day 1:

Breakfast: Champorado with Brown Rice and Chia Seeds

Use dark cocoa powder and top with a sprinkle of nuts or shredded coconut for added protein and healthy fats.

Lunch: Pinakbet on Brown Rice

Use affordable protein like cubed tofu and adjust vegetables based on what’s on sale. Saute in minimal oil.

Snack: Guava with Keso Panguasinan

It is a satisfying combination of fiber and protein.

Dinner: Nilagang Manok with Vegetables

Use chicken parts with bone for extra flavor and budget-friendly. Add vegetables like potatoes, carrots, and malunggay leaves.

Also Read: 6 Tips to Stay Healthy During the Cold Months

Day 2:

Breakfast: Oatmeal with Berries and Chia Seeds

A classic and fiber-rich option.

Lunch: Salad with Grilled Chicken, Kangkong, and Olive Oil and Vinegar Dressing

Opt for lean chicken breast and use a drizzle of healthy oil for dressing.

Snack: Edamame Pods

A protein and fiber-packed snack are readily available in most supermarkets.

Dinner: Sinigang na Isda with Vegetables

Choose affordable fish like bangus and add vegetables like okra and green beans for a complete meal. Use tamarind or guava for souring.

Day 3:

Breakfast: Ginataang Munggo with Malunggay and Tofu

A classic Filipino stew with added protein from tofu and vegetables.

Lunch: Leftover Sinigang na Isda

Repurpose leftover fish soup for a quick and budget-friendly lunch.

Snack: Cucumber Sticks with Peanut Butter

A refreshing and balanced snack with protein and healthy fats.

Dinner: Adobo with Brown Rice and Steamed Kangkong

Opt for lean protein like fish or chicken thighs and use low-sodium soy sauce.

Day 4:

Breakfast: Banana Cue with a Twist

Grill slightly underripe bananas and drizzle with minimal muscovado sugar or cinnamon for sweetness. Pair with a side of scrambled eggs for protein.

Lunch: Kare-Kare Lite with Brown Rice and Shrimp

Use reduced-fat peanut butter or almond butter for the sauce. Add vegetables like okra, eggplant, and string beans.

Snack: Leche Flan with Chia Seeds (Mini Version)

Enjoy a small serving with a sprinkle of chia seeds for added protein and fiber.

Dinner: Grilled Saba with Langka (Jackfruit)

A delicious and fiber-rich baked snack enjoyed as dinner. Drizzle with minimal honey or muscovado sugar.

Day 5:

Breakfast: Lugaw with Malunggay

Use brown rice for a fiber-rich base, and add chopped malunggay leaves to boost vitamins and minerals.

Lunch: Tuna Flakes on Ensalada

Combine canned tuna flakes in water with chopped tomatoes, onions, and a drizzle of olive oil and vinegar. Serve on a bed of lettuce or kangkong.

Snack: Kwek-kwek on Skewers with Vinegar Dip

Choose a healthier dipping sauce like a vinegar and soy sauce mix instead of the usual sweet and spicy sauce.

Dinner: Sisig on Brown Rice (Tofu Option)

Opt for lean ground pork or tofu for the sisig. Skip the mayonnaise and use a low-fat yogurt dressing instead.

Also Read: GUIDE: Bacolod City Comprehensive Health Program (BacCHP)

Day 6:

Breakfast: Filipino Egg Scramble

Scramble eggs with chopped onions, tomatoes, and chili peppers (optional) for a familiar and protein-rich breakfast. Serve with a side of brown rice or whole-wheat toast.

Lunch: Leftover Kare-Kare Lite with Brown Rice

Repurpose leftover kare-kare for a quick, budget-friendly lunch.

Snack: Buko Pandan Salad (Light Version)

Enjoy a refreshing salad with a light sugar syrup or use stevia for sweetness.

Dinner: Baked Chicken with Vegetables

Marinate chicken in healthy spices and herbs. Bake with chopped vegetables like potatoes, carrots, and bell peppers.

Day 7:

Breakfast: Fruit Salad with Chia Seeds

Combine your favorite low-glycemic fruits like guava, papaya, and pomelo. Add a sprinkle of chia seeds for extra protein and texture.

Lunch: Silog with a Twist

Choose “bangus na sinigang” (milkfish in sour broth) instead of fried options. Pair with brown rice and a side of sauteed vegetables.

Snack: Healthy Tocino with Toast

Use lean pork loin marinated with low-sodium

7-day PCOS diet plan pdf

Here are some resources that might have downloadable PDFs:

• PCOS Nutritionist Alyssa: https://pcosnutritionistalyssa.com/7-day-pcos-diet-plan/
• Smart Fertility Choices: https://smartfertilitychoices.com/free-resources/

Additional Tips

1. Limit your intake of processed foods, sugary drinks, and unhealthy fats. Use a plate method to ensure balanced portions – half filled with vegetables, a quarter with lean protein, and a quarter with whole grains.
2. Avoid sugary drinks, white bread, and packaged snacks that can worsen blood sugar control.
3. Minimize unhealthy fats from fried foods.
4. Drink plenty of water throughout the day.
5. Be physically active for at least 30 minutes most days of the week.

Frequently Asked Questions

What is PCOS?

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects a woman’s reproductive system. It is characterized by multiple cysts on the ovaries and irregular menstrual periods. PCOS can also cause symptoms such as excess hair growth, acne, and weight gain.

What is a PCOS diet meal plan?

A PCOS diet meal plan is a way of eating that can help to manage the symptoms of PCOS. It is typically a low-glycemic index (GI) diet, which means that it focuses on foods that cause blood sugar levels to rise slowly. This can help to improve insulin sensitivity and reduce the risk of weight gain. A PCOS diet meal plan also typically includes plenty of lean protein, healthy fats, and fiber.

What foods should I eat on a PCOS diet meal plan?

• Lean protein sources such as fish, chicken, beans, and lentils can help keep you full and satisfied.
• Healthy fats from sources such as olive oil, avocados, nuts, and seeds can help to improve insulin sensitivity and reduce inflammation.
• Fiber from sources such as vegetables, fruits, and whole grains can help to regulate blood sugar levels and keep you feeling full.
• Low-glycemic index carbohydrates such as non-starchy vegetables, whole grains, and fruits that are lower in sugar can help to prevent blood sugar spikes.

What foods should I avoid on a PCOS diet meal plan?

• Refined carbohydrates such as white bread, white rice, and pastries can cause blood sugar levels to spike.
• Sugary drinks such as soda, juice, and sports drinks can also cause blood sugar levels to spike.
• Trans fats and saturated fats, found in processed and fried foods, can increase inflammation and worsen PCOS symptoms.
• Processed foods are often high in unhealthy fats, added sugar, and sodium, which can all worsen PCOS symptoms.

Can a PCOS diet meal plan help me lose weight?

A PCOS diet meal plan can help you lose weight by improving insulin sensitivity and reducing inflammation. When your body is more insulin-sensitive, it is better able to use insulin to store blood sugar, which can lead to weight loss.

Do I need to see a registered dietitian to create a PCOS diet meal plan?

It is not necessary to see a registered dietitian to create a PCOS diet meal plan, but it can be helpful. A registered dietitian can help you create a personalized plan that meets your needs and preferences.

Remember

This is just a sample meal plan; you may need to adjust it based on your needs. It’s advisable to consult a registered dietitian or doctor for a personalized PCOS meal plan that considers your personal preferences. They can help you incorporate your favorite Filipino dishes into a PCOS-friendly diet.

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