Debilitating Symptoms
The National Association for Premenstrual Syndrome (NAPS) has calculated that up to 97% of all women in Britain suffer from premenstrual syndrome (PMS). But NAPS has developed a 7 day PMS plan that should make coping with PMS symptoms a great deal easier. The diet may not eliminate the debilitating symptoms, but it can go a long way toward reducing symptoms that keep women out of the workforce and affect their ability to work. What follows is a sampling of meal plans based on the NAPS Seven Day Plan which includes 3 daily meals plus mid-morning and mid-afternoon snacks.
Seven Day Plan
*Day 1
Breakfast—Two hard boiled eggs, preferably enriched with omega-3, toast, fruit juice
Midmorning Snack—1 apple
Lunch—Any oily fish, such as tuna, salad
Mid-afternoon Snack—One small handful of almonds/or/ dried apricots
Dinner—Stir fry made with lean meat such as chicken breast or pork and red peppers.
*Day 2
Breakfast—Oatmeal or Cream of Wheat prepared with water, milk, or soy milk, and chopped strawberries or dried apricots, fruit juice
Midmorning Snack—One pear with one cheese stick
Lunch—Carrot soup seasoned with coriander, one slice wholegrain bread
Mid-afternoon Snack—One carton of yogurt, made from milk or soy
Low-fat
Dinner—Vegetarian or low-fat turkey hot dogs, one medium sweet potato baked or prepared in the microwave, peas
*Day 3
Breakfast—Unsweetened muesli mixed with yogurt and berries, fruit juice
Midmorning Snack—One handful of grapes
Lunch—Shrimp salad
Mid-afternoon Snack—One slice of Edam cheese, one oat cake
Dinner—Creamed Asparagus Chicken
70% Chocolate
*Day 4
Breakfast—Toast spread with peanut butter, fruit juice
Midmorning Snack—Three squares 70% chocolate
Lunch—Avocado salad dressed with Caesar-style dressing
Mid-afternoon Snack—One peach
Dinner—Roast fish with coriander and mushrooms
*Day 5
Breakfast—Fruit smoothie made with milk or soy milk and any fruits you like
Midmorning Snack—Carrot sticks with mayonnaise-based dip or hummus
Wholegrain Bread
Lunch—Tomato and basil soup, wholegrain bread
Mid-Afternoon Snack—One handful pistachio nuts
Dinner—Turkey steaks seasoned with tarragon
*Day 6
Breakfast—Eggs scrambled with smoked salmon or chopped, grilled bacon, whole grain toast
Midmorning Snack—One handful of peanuts
Reduced Sugar
Lunch—Fish sticks or poached eggs, baked beans (reduced sugar)
Mid-afternoon Snack—One handful of cherries
Dinner—Pasta with zucchini and ricotta cheese
*Day 7
Sugar Free
Breakfast—Muesli
Midmorning Snack—Sugar-free yogurt
Lunch—Celery soup
Mid-afternoon Snack—Two oat cakes spread with low-fat cream cheese
Dinner—Fresh tuna rubbed with garlic
