The PCOS Plate Model

Follow this pattern at each meal to steady insulin, curb cravings, and meet PCOS nutrition guidelines.

Start with Half the Plate - Veg & Fruit

Fill 50 % of your plate with vegetables and a small serving of fruit.

Examples: sautéed kangkong, ensaladang talong, steamed okra, banana, papaya slices.
Add 1/4 Lean Protein

Cover 25 % of your plate with fish, chicken, tofu, eggs, or legumes.

Example: bangus, chicken inasal (skin off), tokwa, munggo.
Finish with 1/4 High-fiber Carbs

Use the remaining 25 % for slow-digesting, high-fibre carbs.

Options: ½ cup brown or red rice, whole wheat bread, sweet potato (kamote), corn or noodles.
Include a Thumb-size Healthy Fat

Drizzle a teaspoon of olive or canola oil, add a few nuts, or 1/2 of avocado.

Plate Section	Content	Examples
½	Non-starchy Veg & Low-sugar Fruit	Kangkong adobo, papaya, guava
¼	Lean Protein	Grilled bangus, tofu, boiled egg
¼	Rice or alternative	Brown rice, kamote, corn
+	Healthy Fat (thumb-size)	Olive oil, avocado, nuts

Your Task

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[ ] Use the PCOS plate model as your guide on your next meal - whether you’re cooking at home or grabbing food in the office or school cafeteria.
[ ] Reflect: Did this plate keep you satisfied for around three hours?

Goal:

Practice the PCOS Plate in real life and notice how balanced portions affect you fullness and energy.

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