During the college years, it’s easy to fall into bad habits, like skipping breakfast when you’re late to class and surviving on convenience foods with little nutritive value. But it doesn’t have to be that way! Following our PCOS meal plan will help keep you on track and feeling good. 

In this article:

As a registered dietitian nutritionist for the past 20 years, I have plenty of tips and tricks to share with you that can help you find your constant in a world of new adventures. 

Planning ahead, packing snacks, and learning what alternative dining options you have (and where they are located) will help maintain healthy blood sugar levels and keep energy up. 

4. Get Support 

Don’t hesitate to seek nutritional guidance whenever you need it!

Chances are, there is a friendly registered dietitian behind the scenes of your dining hall who will be happy to steer you in the right direction when it comes to making healthy choices or meeting specific dietary needs.

• Choose steamed and grilled veggies from the hot food bar
• Try adding some extra veggies to your salad
• Grab some arugula from the salad bar to put on your sandwich
• Take some raw carrots for a crunchy side
• Throw some spinach into your omelet in the morning

Step 2: Add ¼ plate of whole grains/starchy veggies/legumes

That’s right, don’t leave out the carbs! Despite what you may have heard, avoiding carbohydrates when trying to eat more healthfully actually isn’t helpful.

Why? Well, we need the energy we get from carbs to help fuel our brains for learning, our muscles for daily physical activities or sports, and important bodily functions like ovulation. 

Here’s what we recommend – instead of eliminating carbs completely, focus on looking for higher fiber, more complex carb options! Here are some ideas:

• Choose 100% whole wheat breads when you can
• Opt for brown rice or quinoa instead of white rice or plain pasta in the hot entrée line
• Add chickpeas and lentils to your plate at the salad bar

Why? High-fiber carbohydrates help to fill you up and keep you full for longer periods throughout the day, as well as helping to stabilize your blood sugar levels.

Step 3: Add ¼ plate of lean protein

Include protein sources with every meal and snack! Strive for lean cuts of meat, and choose baked or grilled protein options (instead of fried) to help keep cholesterol levels in check.

How to get more protein:

• Look for eggs (i.e. scrambled, hardboiled, omelet) in the morning
• Don’t forget the dairy – cheese and yogurt are great sources of protein and calcium
• Choose lean deli meats (think turkey, ham, and chicken breast) for your sandwich or to top your salad
• For plant-based options, include legumes, tofu, and nuts or nut butters

Step 4: Add heart-healthy fats

Including lean proteins and heart-healthy fat sources with your meals and snacks does two important things: 1) give you lasting energy and 2) help balance out the carbs.

How to incorporate healthy fats:

• Add nuts, seeds, and avocado to your salads and sandwiches
• Reach for olive oil when you are cooking

Note: Although it may feel nostalgic, your “perfect plate” does not have to look like the kids’ plate you saw growing up (you know, the one where no two foods touched). The most important thing to keep in mind is the concept of eating balanced meals and snacks (those that contain a mix of carbs, protein, healthy fats, and veggies).

While each student’s dietary needs will vary, the following sample PCOS meal plan will give you a better idea of what a day in the life might look like. Let’s break it down:

For Breakfast

A spinach and tomato omelet with whole wheat toast (or my personal favorite pre-organic chemistry test breakfast from college: a whole wheat English muffin with peanut butter, a few banana slices, and a glass of milk!) 

For Lunch

A loaded salad with veggies, grilled chicken, feta cheese, and black beans, or a delicious soup made from chicken, barley, and veggies.   

For Dinner

Traditional spaghetti and meatballs (ideally turkey meatballs with whole grain pasta) and green beans, or a “burrito bowl” with quinoa, black beans, grilled chicken, avocado, and veggies.  

Choose Balance Over Perfection

All of these are great examples of a balanced meal, and each include several components of the “perfect plate” we discussed above. But we all know that some days will be tougher than others – and that’s okay.

If you’re feeling stuck or limited on choices, don’t fret!

Even when you can’t always choose the leanest protein choices, or that yummy pasta dish is really calling your name, know that simply being mindful of your serving sizes and striving for balance can still make a positive impact on glucose and insulin levels and leave you feeling satisfied and nourished. 

In addition to the great easy-to-pack snack options listed below, don’t forget to grab extras from the dining hall if they’re included in your plan. 

• Trail mix (add nuts, pretzels, Cheerios, raisins)
• Good old PB&J sandwich
• An apple and a cheese stick
• Oatmeal with peanut butter in a to-go mug
• Hummus and baby carrots
• Greek yogurt and nuts

Skipping meals can actually increase your risk of developing insulin resistance, contribute to weight gain, add metabolic stress, and even keep you from being able to think clearly and retain information in class. Think of it this way: a car needs gas to go, right? So do you!

3. Know Your Options

Being prepared and having something available to eat can help curb cravings, reduce the chance of picking less healthy food choices when hunger strikes, and prevent you from waiting too long between meals.  

4. Stay Hydrated

Aim for 60-80 ounces of water daily.

There are lots of simple (and fancy) water bottle options these days, so take your pick! My current favorite water bottle has a straw, which makes optimizing my water intake much easier. Limit diet drinks, sodas, and alcohol as much as possible.

5. Keep It Moving

Balanced eating and exercise are key components of living your best life with (or without) PCOS. Going to the gym is a great way to stay active at school, but there are also new opportunities such as club sports or intramural sports, if you’re athletically inclined.

You may also discover that you live near hiking trails or ski slopes that are fun to explore! Put yourself out there a bit – make new friends who align with your fitness goals and introduce you to new exercise classes or physical activities.  

Staying active can help improve glucose control, reduce your risk of developing insulin resistance, and ward off any unwanted weight gain – not to mention help with stress relief.  

The key is simply finding something you enjoy and sticking to it!

While each student’s experience will look a bit different, the need for a good nutritional foundation remains the same. By prioritizing building healthy, sustainable habits now, you will be helping set yourself up for a lifetime of success.