Instant oatmeal is not good because generally it has a lot of refined sugar. Refined sugar is bad for PCOS. I try to have one serving of carb with one serving protein. A few quick healthy breakfast ideas:
Monday
Fiber One - Cereal (1/2 cup )
Stevia powdered (for sweetner if desired to taste)
Milk, nonfat, w/ vitamin A, fluid (1 cup)
Blueberries, raw (1/4 cup)
Rasberries,raw (1/4 cup)
sunflower seeds toasted without salt ( 1 tablespoon)
Tuesday
Bear Naked 100% Organic Rolled Oats (1/2 cup) dry
1/2 cup chopped or diced raw apple w/skin cooked in the cereal
Milk, nonfat, w/ vitamin A, fluid (1 cup) or unsweetened soy milk
sunflower seeds toasted without salt ( 1 tablespoon)
Wednesday
4-6 egg whites scrambled with spinach and chopped tomatoes
1 slice of dry multi-grain toast, whole grain toast or Ezekiel bread
Thursday
1 cup of light or non-fat yogurt
1/2 cup of cherries or strawberries or any other fruit serving
Friday
2 Strawberry Flax Waffles by Kashi GoLean
Topped with unsweetened applesauce OR you can top with cottage cheese and fruit
1 ounce of low fat canadian bacon
Saturday
Almost Banana Pudding
Combine 1 cup of low fat (or fat free) cottage cheese with one tsp of vanilla extract.
Slice one medium banana and add to the mixture.
Sprinkle with cinnamon (to taste)
If you are going to prepare this to take to work or school keep the banana and the cottage cheese separate until you are ready to eat
Sunday
Banna Vanilla French Toast
4 egg whites
2 slices whole-wheat, no-sugar-added bread
1/2 teaspoon vanilla extract
1/2 Banna extract
1/2 cup fat-free milk
Mix all ingridents but bread into a wide bowl. Dip bread into mix, and put into skillet with a little canola oil. Place skillet over medium heat. Brown on both sides. Serve with just a touch of your favorite sugar-free syrup and a large glass of water.
On the Go Days or Snack
Try a Berry Cinnamon Protein shake
2-3 scoops of your favorite vanilla meal replacement powder
4 oz. skim milk
3 oz. low-fat berry yogurt
1 tbsp vanilla flavored coffee creamer
4 ice cubes
Dash of cinnamon
Put all ingredients in blender and blend on high for about 30 seconds or until the ice cubes are dissolved |