Can we have a PCOS food thread? I could use some ideas for how others are doing it.

I know the guidelines form the dietitian's guide book, and that helps.

But I'd also like to hear from the gals in the trenches.

It doesn't have to be a whole day... you could just post what you had at one meal. Ok?

We all take different approaches to dealing with it... I thought it would be interesting to see a snapshot.

• Meal Type: Breafast, Lunch, Dinner, Snack
• Item Name and Qty (ex: 1 cup carrot, 4 ox chicken breast, etc.)
• Plan if any (ex: Vegetarian, Diabetic Exchanges, Low GI, whatever)

Thanks!
A.

I'm vegan so its a bit different for me but I try to stick to non-processed, lowish glycemic foods. I like a whole foods diet, basically if it has a label and that label has more than 5 ingredients, then its not meant for me to eat. I eat lots of veggies, fruits, legumes, some whole grains and some nuts/seeds.

I've actually been adding more grains to my diet so a recent typical day of mine would've been:

Breakfast: Spinach/fruit smoothie with a piece of sprouted grain toast and sunflower seed butter
Lunch: Leafy greens, beans, hot sauce and either quinoa or corn tortillas. Maybe a clementine as well.
Afternoon snack: A piece of fruit with an ounce of almonds or soy yogurt with raspberries.
Dinner: Something similar to lunch

I'm a traditional PCOS patient, I think. I do have hypoglycemia so I'm not sure if that counts as IR and I can definitely tell if I eat refined carbs.

Good idea astrophe!

I try to be whole foods too, but not vegan/vegetarian, although don't be surprised if I end up there.

Breakfast today (225)
- Apple scrambled eggs (2 eggs, 1/4 apple thinly chopped, 1/2 tablespoon butter, 1/2 tablespoon of shredded parmesan cheese)

Morning snack = 250 calories
- 3/4 apple (not used for breakfast)
- 2 tablespoons almond butter

Lunch today = 350 calories
- 1/2 cup brown rice
- 1/2 can black beans, cooked with bay leaf and garlic
- 1/2 head of spinach mustard green (tatsoi), sauteed with olive oil and garlic

Afternoon snack = 100 calories
- dark chocolate


---

My fat is high, because of the almond butter, the dairy, the eggs, and the oil, but it helps balance out the carbs in the apple that I am eating. The savoy cabbage is full of nutrients.

I've also eaten 26 grams of fiber, which is the minimal amount recommend for people who have IR/diabetes.

Later tonight, I'm having friends over and we are eating an "Atkins" lasagna. It's not really an Atkins lasagna, I don't follow the diet, but when I made this lasagna, I forgot to add the right amount of pasta noodles to it, so it's really meat heavy. But the meat I've used is Maverick Ranch ground beef, which is very low fat and calories. I'll be adding a salad to it, no plans for dessert. I will have a good glass of wine with it.

I eat a south beach lifestyle diet and post my meals on my blog all the time. Currently doing Medifast but the Lean and green meal reminds me a lot of south beach diet.

A typical meal for me is grilled meat of some sort and veggies.

Yesterday I had 5 oz of steak that was marinated in a bit of worchestire sauce along with 1.5 - 2 cups of green beans that were cooked in olive oil with garlic.

Another meal was 7 oz of shrimp (yes you can have 7 oz of shrimp on medifast) grilled with olive oil and cajun spice along with 1.5 cups of broccoli and cauliflower that was steamed in the microwave with garlic salt.

I usually get in over 25 grams of fiber and my carbs average 30-35%, my fat 25-30%, and my protein 25-35%.

Thank you so much for posting this! I've been trying to come up with a diet plan for myself that doesn't include any simple sugars and is higher in protein and this will really help. Too bad the book is sooo expensive. I'd like to hear what you all are eating.

Check out the menu threads over in South Beach.

Yeah! I second the SB threads! But it would be great to see what y'alls are doing here for more pcos/ir-specific diets.

Today so far I had...

Breakfast - fat free vanilla yogurt (normally get plain but I grabbed the wrong one! argh) - about half a cup, chopped almonds - about 2 Tbsp, fresh blueberries - about half a cup

Lunch - a Chipotle burrito bowl, with just barbacoa, black beans, extra veggies (green bell pepper & red onion), salsa verde, and extra lettuce

Snack - laughing cow light swiss cheese wedge, 1 orange
ughhh...then I had about 2 oz of chocolate that was given to us by my aunt-in-law...I need to throw it all out!!!!!!!

Dinner will be something with salad, my favorite homemade balsamic vinaigrette, and chicken boobs.

I'm doing a combo of my own sense of loosey-goosey SB/low-GI, and tracking on WW e-tools.

I think the PCOS specific type diets (is there more than 1?) came out after the bulk of my weight loss so I never looked into them because I found an eating plan that worked for me.

Although I eat a high carb diet, I'd say refined carbs/added sugars/etc really screw me up. I like South Beach Diet as a general guideline for anyone and it is what I used as a guideline initially. I never followed it strictly though.

It depends. Some suggest a Low-gi, some are paleo, some are exchange oriented...really I see where some of these could overlap.

And the first time I dropped 80 lbs I did it vegetarian/vegan. So mostly I was just curious how people are doing it with PCOS.

Really now that I think about it, since there's at least 5 types of PCOS patients it would be interesting to add that to the meal snapshots too. What type are you? And what do you eat?

That would be interesting!

A.

EAT -- wow! That SB area has mega recipes! Thanks!

I added my type, although I'm not sure because I'm not sure if hypoglycemia counts as IR. Although I haven't had any hypoglycemic episodes since I switched to a vegan diet.

Breakfast (350)
- 4% cottage cheese (8 oz)
- 2 cups strawberries

Snack (275)
- 1 apple
- 2 tablespoons of almond butter

Lunch (400)
- Salad (lettuce, celery, cranberries, almonds, strawberries, goat cheese)
- 1 chicken breast (or is it half? it's only one side)
- Balsamic vinegar

Snack (140)
- Chobani Pomegranate Yogurt

Dinner
....

Low GI style. I'm syndrome X.

Dinner:

• tilapia filet, broiled with adobo spice sprikled on (3-4 min per side)
• roast white/sweet potato mix
• steamed broccoli

Ha! I thought you guys might enjoy this article!! The adulteration of oatmeal has long been one of my pet peeves. http://opinionator.blogs.nytimes.com...&ref=homepage+

I have non-traditional PCOS - (ovulatory, increased androgens, mild insulin resistance)

I eat a low carb diet -

Breakfast -
1 cup peppers and onions, 1/4 cheese, 1 egg, 1/4 egg whites, 3 slices turkey bacon

Lunch - Salad greens, tuna or chicken, onions, celery

Dinner - fish, chicken or meat, 2 cups veggies

Snacks - string cheese, berries and greek ff/sf yogurt, pb and celery, nuts

Today, I had my favorite - a sliced pear, crumbled blue cheese, and walnuts. YUM!

Last night's dinner (500ish calories)
- small bites of grilled chicken
- 1/2 - 1/3 of an italian sausage
- small bites of skirt steak
- 1 empanada (argentine style)
- 5 french fries from boyfriend's plate!!!

Snack (100 calories)
- dark chocolate

-----------------------------
I am Syndrome X, I think.

Today:

Breakfast (350 calories)
- apple scrambled eggs
- persimmon muffin (homemade, whole wheat pastry flour, rolled oats, persimmon, milk, baking powder, cranberries)

Lunch (550 calories)
- chicken bites from last night
- 1 empanada (left over)
- salad (lettuce, celery, almonds, cranberries, goat cheese)

Snack (240 calories)
- chobani peach yogurt
- 1 T cashew butter
(Even though the yogurt is high protein, I am finding out that it's not enough to off-set the carbs in the yogurt)

Dinner
- Indonesian food. No idea what I will eat.