7-Day Indian PCOS Diet Plan to Beat Bloating & Sugar Cravings Naturally

Chakrakosh
Aug 13
3 min read

By Dr. Zeba Naaz, Founder of Chakrakosh

"Make Ayurveda your first choice, not the last option"

Why This PCOS Meal Plan Works

Bloating, sugar cravings, and stubborn weight gain are common struggles for women with PCOS. The secret to overcoming them isn’t extreme dieting — it’s eating smart with low-GI, anti-inflammatory Indian foods that balance hormones naturally.

This 7-day PCOS-friendly Indian meal plan is designed to:

Reduce bloating & water retention

Control sugar spikes and cravings

Improve insulin sensitivity

Support hormonal balance

Boost energy & metabolism

And to make it even more effective, I’ve included Ayurvedic herbal support from my Chakrakosh range that my patients trust for long-term results.

---

PCOS Meal Plan – Week 2

Day 1 – Monday

Morning Detox: Warm water + 1 tsp soaked methi seeds

→ Why? Methi seeds help regulate insulin and reduce sugar cravings.

💡 Ayurvedic Support: Cystsafa – Supports healthy cycles & hormone balance

Breakfast: Ragi upma with vegetables

Mid-morning Snack: Handful pumpkin seeds + 1 guava

Lunch: Bajra roti + palak chana dal + cucumber salad

💡 Ayurvedic Support:

Hepa Zen – Helps liver metabolize excess hormones

Evening Snack: Herbal tea + roasted chana

Dinner: Vegetable moong dal khichdi + sautéed lauki

💡 Ayurvedic Support:

Slim Veda

– Improves metabolism & supports weight goals

Bedtime: Warm cinnamon water – balances blood sugar

---

Day 2 – Tuesday

Morning Detox: Lemon + warm water with a pinch of cinnamon

Breakfast: Moong dal cheela with coriander chutney

Snack: Carrot sticks + hummus

Lunch: Jowar roti + methi aloo sabzi (less oil) + salad

Snack: Roasted makhana + tulsi tea

Dinner: Quinoa pulao + stir-fried broccoli

Bedtime: Soaked chia seeds in warm water

---

Day 3 – Wednesday

Morning Detox: Jeera water

Breakfast: Vegetable oats chilla

Snack: Amla juice (unsweetened)

Lunch: Red rice + rajma + cabbage sabzi

Snack: Roasted chana

Dinner: Millet khichdi + sautéed spinach

Bedtime: Haldi doodh (almond milk, no sugar)

---

Day 4 – Thursday

Morning Detox: Methi seed water

Breakfast: Poha with peas & peanuts

Snack: 1 orange + sunflower seeds

Lunch: Bajra roti + lauki chana dal + salad

Snack: Herbal tea + cucumber sticks

Dinner: Vegetable soup + paneer tikka

Bedtime: Triphala churna in warm water

---

Day 5 – Friday

Morning Detox: Tulsi + giloy water

Breakfast: Idli + sambar

Snack: Coconut water

Lunch: Multigrain chapati + chole + spinach salad

Snack: Masala buttermilk (if dairy ok) or mint water

Dinner: Bajra khichdi + sautéed methi leaves

Bedtime: Chamomile tea

---

Day 6 – Saturday

Morning Detox: Cinnamon lemon water

Breakfast: Vegetable oats upma

Snack: 1 fig + pumpkin seeds

Lunch: Whole wheat roti + bhindi sabzi + dal

Snack: Herbal tea + cucumber

Dinner: Millet pulao + curd (if tolerated)

Bedtime: Soaked flax seeds + warm water

---

Day 7 – Sunday (Detox Day)

Morning Detox: Aloe vera juice in warm water

Breakfast: Fruit bowl (papaya, berries, kiwi) + chia seeds

Snack: Coconut water

Lunch: Moong sprout salad + veg soup

Snack: Khakra + herbal tea

Dinner: Bottle gourd soup + sautéed vegetables

Bedtime: Triphala in warm water

---

Lifestyle Tips for Faster PCOS Healing

Practice yoga 30 minutes daily (Surya Namaskar + pranayama)

Avoid late-night meals

Sleep 7–8 hours

Reduce stress with meditation

Avoid refined sugar & maida

---

How to Boost This Diet with Ayurveda

Following this plan will naturally help control your PCOS symptoms. But for deeper healing, Ayurvedic herbal blends can target the root causes like insulin resistance, liver overload, and hormonal imbalance.