PCOS · YOUR PERSONAL TOOLKIT

Meal balance check

Reflect on the foods in your meal and explore optional ideas to discuss with your dietitian.

What is on your plate?

A proteinEggs, fish, chicken, tofu, lentils, Greek yogurt

Vegetables or saladAbout half the plate, or a good handful

Whole-food carbsOats, brown rice, quinoa, beans, sweet potato, wholegrain bread

A healthy fatOlive oil, nuts, seeds, avocado, oily fish

Anything else?

Sugary drink or sweet treatSoda, juice, sweetened coffee, dessert, sweets

Mostly refined carbsWhite bread, white pasta, white rice, pastries

Deep-fried or heavily processedFried food, fast food, packaged snacks

Meal components included

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Tick what is on your plate to begin.

Meals are only one part of managing PCOS. If you have a history of disordered eating, skip this checklist if it encourages you to judge or restrict your food. Ask a clinician or dietitian for advice that fits you.

This is a general guide based on commonly suggested balanced-eating habits for PCOS: protein, fibre, whole-food carbs and healthy fats at meals, with fewer sugary and refined foods. It is not medical advice, and needs differ from person to person.

Talk to your physician. Use this reflection as a starting point for an informed discussion with your physician. It is not a substitute for medical advice.

Sources and how we calculate this. Background reading: Teede HJ, et al., International Evidence-based Guideline for PCOS 2023, Monash University. This is a descriptive checklist. Components are counted equally, with no health score or food penalties.

Meal balance check

What is on your plate?

Anything else?

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