Polycystic Ovarian Disease, also known as PCOD, is a common condition affecting many women. It causes irregular periods, weight gain, acne and fertility challenges. A balanced diet can help control these symptoms by stabilising hormones and boosting health. This blog provides beginners with a 7-day PCOS diet plan, including a food chart to guide their choices. This meal plan offers simple yet nutritious meals for those new to managing PCOD.
PCOD disrupts the functioning of the ovary, raising insulin levels in the process. This can worsen symptoms like weight gain and irregular cycles. A well-planned PCOD meal plan can lower insulin levels. It can regulate hormones and also reduce inflammation. Doctors recommend low-glycemic index (GI) foods, healthy fats and lean proteins to stabilise blood sugar and support weight control. Choosing whole foods like vegetables, fruits and whole grains while avoiding processed foods and sugary drinks is also advised. This plan follows these guidelines to create a 7-day PCOD diet that is easy to stick with.
Before planning your PCOD-friendly diet, it's essential to know which foods support hormonal balance and which can trigger symptoms.
● Low-GI carbohydrates such as whole grains (like brown rice and quinoa), oats, and sweet potatoes.
● Lean proteins from sources like chicken breast, fish, eggs, tofu, and lentils.
● Healthy fats are found in avocados, nuts, seeds, and olive oil.
● Fibre-rich vegetables include spinach, broccoli, cauliflower, and zucchini.
● Low-GI fruits like berries, apples, and pears.
● Anti-inflammatory foods include turmeric, ginger, and fatty fish like salmon.
● Sugary foods such as sodas, candies, desserts and sweetened beverages.
● Refined carbohydrates like white bread, white pasta, and chips.
● Fried and packaged snacks that often contain unhealthy trans fats.
● High-GI options include white rice and sugary breakfast cereals.
This helps you create a meal plan to stabilise blood sugar and reduce PCOD symptoms.
This diet is tailored for beginners who have only recently been diagnosed with PCOD. The portions can be adjusted based on your hunger and activity levels.
● Breakfast: Poha with vegetables with ½ cup of low-fat milk.
● Snack: A handful of almonds and an apple are good snacks.
● Lunch: 2 Chapatis with ½ cup of cluster bean sabji and 100g of fish curry.
● Dinner: 2 Chapatis or roti with ½ cup of ridge gourd sabji.
● Breakfast: Moong dal dosa or besan chilla with veggies.
● Snack: One pear, either with or without chat masala, will be a filling snack.
● Lunch: 2 multigrain chapatis with dal, salad and 1 cup of low-fat curd.
● Dinner: Tofu stir-fry or khichdi with vegetables makes a nutritious meal.
● Breakfast: Smoothie made with spinach, banana, almond milk & 1 spoon protein powder.
● Snack: A small orange and a few pumpkin seeds.
● Lunch: Try grilled chicken along with 2 chapatis, dal and low-fat curd.
● Dinner: Have baked mackerel with grilled sweet potato wedges.
● Breakfast: 1 cup of ragi porridge with a boiled egg.
● Snack: A handful of walnuts.
● Lunch: 1 cup of brown rice with 1 cup of methi dal and 1 cup of mixed vegetables.
● Dinner: Sautéed chicken with vegetables, along with a glass of buttermilk.
● Breakfast: Cauliflower paratha with green chutney.
● Snack: One orange - eat whole, not as juice.
● Lunch: A cup of brown rice along with chicken curry and cucumber salad.
● Dinner: 2 Chapatis with ½ cup of mixed vegetable curry.
● Breakfast: Banana smoothie with soaked almonds and dried anjeer (fig).
● Snack: Peanut butter sandwich.
● Lunch: 2 chapatis with 1 cup of dal with mixed sabji along with paneer or tofu and 1 cup of curd.
● Dinner: Moong dal khichdi or vegetable-stuffed paratha without adding oil.
● Breakfast: Start day 7 with millet dosa with tomato chutney.
● Snack: Fruit salad with sunflower and pumpkin seeds.
● Lunch: 2 multigrain rotis with 1 cup dal, 1 cup vegetables, along with vegetable salad.
● Dinner: Millet roti along with kadi and green leafy vegetables.
● Always Prep in Advance: Make meals on weekends to save time.
● Drink Plenty of Water: Choose water or herbal teas over sugary drinks.
● Eat on Schedule: Have meals every three to four hours to keep blood sugar even.
● Add Movement: Do 30 minutes of walking or yoga daily. Exercise can help build up a healthy appetite.
● Talk to a Doctor: Consult a dietitian to customise the diet plan to suit your needs.
Being diagnosed with PCOD can be challenging. However, with the right approach, managing it becomes very much easier. Implementing this 7-day PCOD-friendly meal plan can be the first step taken in the right direction.
