Diet Chart For PCOD / PCOS

Diet Chart for PCOD / PCOS

EARLY MORNING (6–7 AM)

- Warm water (1 glass)

- 1 tsp soaked flaxseeds OR chia seeds

- OR methi (fenugreek) water

BREAKFAST (8–9 AM) – DO NOT SKIP

- Vegetable oats / dalia

- Besan chilla with vegetables

- 2 multigrain rotis + vegetable sabzi

- Vegetable omelette / paneer bhurji

- 1 bowl fruit (papaya, apple, berries)

- 1 cup unsweetened curd

MID-MORNING (11–12 PM)

- 1 fruit (guava / pear / orange)

- OR coconut water

- OR 5–6 soaked almonds

LUNCH (1–2 PM)

- 2 multigrain rotis or small bowl brown rice

- Dal / rajma / chana

- Green vegetables (lauki, tori, spinach, broccoli)

- Salad (cucumber, carrot, beetroot)

- Buttermilk (no salt)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Pumpkin seeds / sunflower seeds

- Green tea / spearmint tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Moong dal chilla with vegetables

(Avoid rice at night)

BEDTIME (Optional)

- Warm turmeric milk (low fat)

- OR cinnamon water

FOODS TO AVOID

- Sugar, sweets, bakery items

- Maida, white bread, noodles

- Fried & junk food

- Cold drinks & packaged juices

- Excess tea/coffee

BEST FOODS FOR PCOD / PCOS

- Flaxseeds & chia seeds

- Leafy green vegetables

- Millets (jowar, bajra)

- Eggs / paneer / tofu

- Nuts & seeds

- Curd & buttermilk

IMPORTANT TIPS

- 5–7% weight loss helps restore periods

- Exercise 30–45 minutes daily

- Manage stress & sleep 7–8 hours

- Avoid long gaps between meals

- Check thyroid, insulin, HbA1c, Vitamin D