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Losing weight can be a tough nut to crack for people diagnosed with PCOS. However, research suggests that implementing an effective PCOS diet plan can help you mitigate the symptoms and live a better, healthy, and fulfilled life. But if you are struggling to achieve the desired results, then worry not. In this blog, you will find details about what is PCOS, how your diet affects it, foods to avoid, foods to incorporate into your diet, and more useful information. Let’s get started
Table of Contents
Weekly Diet Plan for PCOS
Below we have mentioned separate diet plans for vegetarians and non-vegetarians.
PCOS Diet Plan for Vegetarians
| Day | Breakfast (8:00-8:30AM) | Snacks (4:00-4:30 PM) | Dinner (8:00-8:30 PM) | Dinner (8:00-8:30PM) |
| Monday | 2 idli + 1 cup sambar + 1 tablespoon chutney | 1 cup brown rice + 1 cup dal + 1 cup vegetable curry | 1 apple with pumpkin and sunflower seeds | 2 roti + 1/2 cup ladies finger sabji |
| Tuesday | 2 chapati + 1/2 cup paneer and green peas curry | 1 cup brown rice + 1/2 cup dal + palak sabji + 1/2 cup low fat curd | 1 guava | 1 cup oats upma + 1/2 cup green beans subji |
| Wednesday | 1 cup Vegetable oats upma + 1/2 cup low fat milk | 1 cup brown rice + 1/2 cup vegetable curry + raita | 1 Cup tea + wheat rusks | 2 chapati + 1/2 cup mix veg subji |
| Thursday | 2 Besan cheela + 1 tablespoon green chutney | 1 cup brown rice + 1/2 cup paneer curry + capsicum subji 1/2 cup+ small cup low fat curd | 1 cup strawberry | 1 cup Dalia khichdi + 1/2 cup green beans subj. |
| Friday | 2 Besan chilla | 1 Ragi dosa with coconut chutney | Clear veg soup | 1 cup vegetable oats with any chutney |
| Saturday | 1 cup Poha | 1 cup Rice + 1 cup dal | 1 pomegranate | Palak quinoa khichdi |
| Sunday | Palak quinoa khichdi | 1 multigrain roti + bottle gourd and channa dal sabji | 1 apple with pumpkin and sunflower seeds | 1 millet roti + palak subji and sweet potato |
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PCOS Diet Plan for Nonvegetarians
| Day | Breakfast (8:00-8:30AM) | Snacks (4:00-4:30 PM) | Dinner (8:00-8:30 PM) | Dinner (8:00-8:30PM) |
| Monday | 2 Slice brown bread +1 slice low fat cheese+2 boiled egg white | 1 cup brown rice pulav + 1/2 cup chicken curry+ 1/2 cup buttermilk | 1 cup light tea+ 2 wheat Rusk or biscuits | 2 roti + 1/2 cup ladies finger sabji |
| Tuesday | 2 Methi paratha + 1 tbsp green green chutney | 1 cup brown rice+ chicken curry + 1 cup mix salad | 1 orange | 2 wheat roti + 1/2 cup bitter gourd sabji |
| Wednesday | 1 cup vegetable poha+ 1/2 cup low fat milk | 2 chapati+ 1/2 cup cluster beans subji + 1/2 cup fish curry | 1 cup tea + 2 wheat biscuits | 2 roti + 1/2 cup ridge gourd subji |
| Thursday | 1 omelette with sauteed vegetables | 2 chapati + 1 cup mix sauteed vegetables | 1 cup sprout salad + tea/coffee | 1 cup palak subji + 1 sweet potato millet roti |
| Friday | 1 millet dosa + green chutney + tea/coffee without sugar | 1 methi thepla + vegetable curry + curd | Green tea + nuts | 1 cup brown rice + 1 cup chicken curry + curd + salad |
| Saturday | 1 boiled egg + tea/coffee | 1 cup brown rice + rajma + raita | Fruits with pumpkin and sunflower seeds | Spinach soup + grilled fish with 1/2 cup sautéed vegetables |
| Sunday | Vegetable upma + tea/coffee without sugar | 1 Multigrain roti+ 1 cup dal + 1 cup mix vegetable subji + raita | 1 cup chana masala + tea/coffee | Broccoli soup + sautéed chicken/fish with vegetables |
Diet Tips for PCOS Patients
Below we have mentioned a few essential diet tips that can potentially ease your journey to treat PCOS.
- PCOS-diagnosed patients are advised to indulge in yoga every morning and light exercise every evening.
- You should also try to get adequate sleep.
- Keeping a record of your menstrual cycle can help you track the effectiveness of your diet plan and physical activity.
- Try to avoid smoking and alcohol at all costs.
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Signs and Symptoms of PCOS
Every year, PCOS affects thousands of women around the world. It is a complex health condition that can further lead to more threatening health. Here are a few common signs and symptoms of PCOS:
- Irregular periods
- Type 2 Diabetes
- Excessive hair growth
- Unusual skin pigmentation
- Hair thinning
- Overweight
- Infertility
- Skin tags
- Cysts
- Sleep apnea
- Hypertension
- Heart-related issues
Relevant Blogs
FAQs
Yes, you can eat rice in PCOS. However, you must first consult with your health specialist and regulate the portion size.
People diagnosed with PCOS can eat chapati, depending on their individual case. It can be beneficial to moderate blood sugar levels.
People who are suffering from PCOS should try to incorporate leafy green vegetables, legumes, non-starchy vegetables, whole grains, fish, chicken, and brown rice into their diet.
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