The Angst of PMT
Diet for PMS

Simply follow dietitian, Juliette Kellow's easy diet for PMS to reduce the symptoms of PMS and keep your diet on track.

Diet for PMS

By Dietitian, Juliette Kellow BSc RD

This diet is…

√ designed to help you beat the food cravings associated with Premenstrual Syndrome by encouraging you to eat regularly and fill up on high-fibre, starchy foods.

√ packed with foods to help with PMS because of their magnesium, vitamin B6 and calcium content – all nutrients that may help ease PMS symptoms.

√ low in salt and caffeine to help reduce fluid retention.

Here’s what to do…

  • Have one breakfast, lunch and dinner plus a morning and afternoon snack each day. Vary your choices to ensure you get all the nutrients you need.
  • Every day have 300ml skimmed milk to drink on its own or to make into a smoothie or shake using fruit from the menus.
  • Fill up on veg – eat as much veg as you can but watch out for the calories in peas, parsnips, potatoes and beans.
  • Drink eight glasses of water each day to stay hydrated. You may also drink sugar-free squashes and fizzy drinks but avoid caffeine-containing drinks such as coffee, tea and cola as these can make you jittery.

Diet Plans

Breakfasts (250 calories)

Choose one each day

  • 1 slice wholegrain bread with 1tsp low-fat spread, 1 scrambled egg and 1 grilled tomato. Plus 1 small glass of unsweetened orange juice.
  • Homemade muesli made from 1tbsp porridge oats, 2tbsp branflakes, 1tbsp sultanas and 5 almonds with skimmed milk.
  • 1 large bowl of fruit salad with 1 small pot low-fat natural yogurt and 1tbsp porridge oats.
  • 6tbsp branflakes with 1 small banana and skimmed milk.
  • 2 slices wholegrain toast with 2tsp peanut butter. Plus 1 small glass of unsweetened orange juice.
  • 1 bottle sugar-free fruit smoothie and 1 low-sugar cereal bar.
  • 1 small wholegrain roll filled with 2tbsp low-fat soft cheese and 1 tomato. Plus 1 apple and 1 kiwi fruit.

Morning snacks (100 calories)

Choose one each day

  • 1tbsp sunflower seeds.
  • 1 small pot fat-free fruit yogurt and 1 kiwi fruit.
  • 1 slice wholegrain toast with 1tsp peanut butter.
  • 15 hazelnuts.
  • 1 apple and 1 small orange.
  • 2 rye crackers with 2tbsp cottage cheese and 1 tomato.
  • 4 dried apricots and 1tbsp sultanas.

Lunches (350 calories)

Choose one each day

  • 1 wholemeal pitta bread filled with ½ can pink salmon, watercress and lemon juice. Plus 1 small banana.
  • 1 grilled skinless chicken breast with 1 small wholemeal roll and salad with fat-free dressing. Plus 1 bowl of fruit salad.
  • Tuna nicoise salad made from 1 hard boiled egg, ½ small can tuna in water, French beans, 1 sliced tomato, mixed leaves, olives, 4 small boiled new potatoes and balsamic vinegar. Plus 1 apple.
  • ½ carton fresh vegetable soup with 1 small wholegrain roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 pot fat-free fruit yogurt and 1 kiwi.
  • Italian salad made from mixed leaves topped with 1 small avocado, ½ small ball reduced-fat mozzarella cheese, 2 tomatoes, fresh basil and balsamic vinegar. Plus 1 bowl of raspberries.
  • 1 medium-sized jacket potato with 4tbsp grated reduced-fat cheese and salad with fat-free dressing.
  • 300-calorie ready-made sandwich or wrap from a healthy eating range. Plus 1 small pot fat-free fruit yogurt.

Afternoon snack (100 calories)

Choose one each day

  • 1 apple and a handful of grapes.
  • 4 Brazil nuts.
  • 1 small banana and 1 kiwi fruit.
  • 1 slice wholegrain toast topped with 1 sliced tomato and black pepper.
  • ½ can tuna in water with salad and fat-free dressing. Plus a handful of strawberries.
  • Bowl of fresh fruit salad with 2tbsp low-fat natural yogurt.
  • ½ wholemeal pitta bread filled with 1tbsp low-fat soft cheese and salad.
  • 3tbsp reduced-fat hummus with vegetable crudités.

Dinners (450 calories)

Choose one each day

Chicken and Vegetable Stir Fry

made from a spray oil, 1 small skinless chicken breast, ½ bag ready-prepared stir fry veg and a dash of reduced-salt soy sauce. Serve with 1 layer cooked wholewheat noodles. Plus 1 pot fat-free fruit yogurt.

Salmon Steak

made from 1 poached, grilled or baked salmon steak with 3 small new potatoes boiled in their skins and lightly-steamed vegetables.

Veggie Chilli with Rice

made from a spray oil, 1 small onion, 1 green pepper, chilli powder, 4tbsp red kidney beans, 150ml vegetable stock, 1 small can chopped tomatoes and 1tbsp tomato puree. Serve with 1 small portion of cooked brown rice, 2tbsp grated reduced-fat cheese and salad with fat-free dressing.

Roast Beef Dinner

made from 3 thin slices lean roast beef with 2 roast potatoes, 1 small Yorkshire pudding, vegetables and fat-free gravy. Plus a bowl of homemade fruit salad.

Prawn Mayo Jacket Potato

made from 1 medium-sized jacket potato with 1 small pack prawns mixed with 1tbsp reduced-fat mayo and lemon juice and salad with fat-free dressing. Plus 1 bowl of fruit salad.

Vegetable Tortilla

made from a spray oil, ½ small red onion, a handful of sliced mushrooms, ½ green pepper, 2 eggs, 1tbsp skimmed milk and 2tbsp grated grated reduced-fat cheese. Serve with a 5cm piece Granary baguette and salad with fat-free dressing.

Pork and Pepper Kebabs

made from 100g raw lean pork, 1tsp olive oil, 1 red pepper and 1 green pepper (cut into bite-sized pieces, thread onto skewers, brush with the oil and grill until the pork is cooked through). Serve with 1 wholemeal pitta and salad with fat-free dressing. Plus 1 small banana.

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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PMS Help

National Association for Pre-Menstrual Syndrome: www.pms.org.uk

Netdoctor.co.uk: www.netdoctor.co.uk/diseases/facts/pms.htm

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