PMS Diet Plan

Breakfast
Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds

Method: Put all the ingredients in a processor and blend. Sprinkle with sesame seeds.

Snack
Orange

Lunch
Large serving mixed salad leaves
2 tbsp fat-free dressing
1/2 sliced avocado
2 oz cooked chicken, chopped
6 cherry or grape tomatoes
4 whole wheat crackers

Method: Put salad leaves on a plate and sprinkle dressing over. Top with the sliced avocado, chicken and tomatoes. Serve with the crackers.

Snack
1 cup chopped melon

Dinner
5 oz tuna steak
1 tbsp sodium-reduced soy sauce
2 tbsp lemon juice
2 tbsp (dry weight) brown rice
Large salad of lettuce, cucumber, onion and celery
2 tbsp fat-free salad dressing

Method: Cook the rice as normal. Put the soy sauce and lemon juice in a non-stick skillet. Add the tuna and cook on both sides for 4-5 minutes. Serve over rice. Mix all the vegetables together and sprinkle with dressing.

PMS Diet Plan - Day 2

Breakfast
1 cup plain yogurt
1 tsp honey
2 tbsp sugar-free, sodium-free granola
1 tbsp flax seeds
1 cup fresh or frozen berries

Method: Put yogurt in a bowl, stir in the honey and top with the granola and seeds.

Snack
Banana
Small handful almonds

Lunch
1 cup Lentil Soup
1 thick slice whole wheat or rye bread
Orange

Snack
Small handful seeds
1/2 cup diced melon

Dinner
5 oz skinless, boneless chicken breast
1 tbsp pesto sauce
1 cup fresh or frozen spinach
1 cup fresh or frozen carrots
2 tbsp (dry weight) brown rice

Method: Cut slits in chicken and coat with the pesto sauce. Broil on both sides for 4-5 minutes. Cook the rice and steam or microwave the vegetables.