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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.


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.

1 cup chopped melon

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

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.

Small handful almonds

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

Small handful seeds
1/2 cup diced melon

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.

Product review

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Previous reviews

I’m really conflicted about what I think about this PMS diet plan. The reason is that I did actually see a difference in the symptoms that I felt and while some seemed to be gone for two months in a row, others were a lot less. But I really didn’t find this satisfying so it was really hard to do. I wouldn’t want to do this all the time.
PMS diet plan
This PMS diet plan is something that I tried for a full cycle. I know that most people think that pms is while you have your period, but it’s not. It’s about a week to two weeks beforehand. So I tried this for a full month to be sure I was covered. I didn’t notice any difference.
good as an idea
I’d say the PMS diet plan is great as an idea and I always WANT to do it, but when it comes time that I really should, these are the last foods I feel like having.
hard to do
The PMS diet plan is amazing at helping to keep symptoms under control and to feel a lot more energetic and positive than normal. The main thing is that it doesn’t satisfy cravings. It does reduce them a little bit because there are a lot of sweet options, for example, but I like heavier food at that time, and that’s (obviously) not what this diet plan is about. If you can resist the cravings, then this is actually pretty good news as a plan.
Bonnie Brown
amazing difference
I’ve always, always suffered from symptoms of PMS. Since I was twelve, every single month has meant that I swell up like a huge balloon, I feel tired, I feel crampy, and I act like a bear. I have always thought that at times like those, the best thing that a person can do is to listen to their cravings because those are signs that the body is telling you what it really wants. That means that I typically eat a lot of sweets, fatty foods, and more salty foods than usual. I honestly thought that’s because I needed those extra things because I felt so lousy. It turns out, that I was feeling that bad because I was eating all the wrong foods! The bloating has been getting worse over the last few years, to the point that I can actually see the skin looking more stretched at that time of the cycle. I find that very upsetting because I would really rather not have to wear two different sizes of clothing. That’s how bad it is! I have to own slightly larger clothes or more forgiving ones, for when I swell up. But following this PMS diet strategy really works to keep the bloating down and keep up energy. I haven’t found that it makes much of a difference with the cramping, but then again how could it since that pain is actually the response to the body getting ready to get rid of a lot of itself. On the first day, this kind of food never appeals to me, but then after that, I feel energized and motivated to keep eating in a healthy way so it becomes a lot easier and I feel great. I’m barely moody at all! To be honest, I don’t feel like I am cranky even a bit after the first day of the symptoms.
satisfies cravings
This is great because it appeals to all of the cravings that I usually have when I’m at that time of the month. It really helps to combat the urge to eat all bad foods that really only make things worse like bloating, pain, and crankiness. I think the reason is that these are all very healthy foods and a lot of them have anti-inflammatory properties. That can make all the difference to help overcome symptoms. It doesn’t mean that it’s a cure, but it certainly does vastly improve the situation. I’d say that it improves things about as much as an over the counter pill would, and I’d far rather just eat a proper diet than pop pills all the time for every little thing.
no difference
I tried this two months in a row and I didn’t find that there was any difference at all in the degree of my symptoms or discomfort at all. I didn’t find that I felt any better, either. I didn’t have more energy or any more positive feelings. I didn’t sleep better, either.
Jennifer Wallace
good for summer, struggle in winter
I found that these recipes and this advice was very handy in the summertime, when there were lots of fresh berries available and when it was appealing to eat things that were cool and refreshing. However, in the winter, when the berries and other “summery” produce is all imported from thousands of miles away, or when it is most nutritious in its frozen form, it just doesn’t taste as good. At the same time, I feel like eating hot and comforting things in the winter, not cold things. So as much as this is a very effective diet for avoiding symptoms in the summertime, once the colder weather kicks in, this becomes much more of a struggle.
effective except that it doesn't appeal
The last time I knew I’d be starting soon, I began this diet to start to take preventative action against PMS symptoms. I find them very uncomfortable and if there was a solution that would be able to decrease my symptoms without having to rely on medications, then I knew it would be worthwhile. I did find that sticking to foods and recipes on this diet were effective in that this month wasn’t as bad as last month. I felt calmer, I digested better, and I even found that I slept better. That’s a plus because I usually don’t sleep very well and I find that the better I sleep, the better my symptoms are. The one thing that I found to be the biggest struggle about this diet is that the foods really didn’t appeal to me. I don’t feel like recipes like that when I just want to eat something simple and that doesn’t involve a lot of ingredients and work. I’m not sure if I’ll be able to follow this diet if only because of moodiness and pickiness.

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