Weekly PCOS-Friendly Indian Meal Plan
- Chakrakosh
- Aug 8
- 3 min read
Written by :- DR ZEBA NAAZ
Here’s a 7-day Indian PCOS-friendly meal plan designed to balance hormones, stabilize insulin, and support overall well-being. The meals are low-GI, anti-inflammatory, fiber-rich, and avoid refined sugar, dairy (optional), and processed foods. Recipes can be made with local Indian ingredients easily available in any home.
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🔑 General Guidelines for PCOS Diet
✅ High fiber (vegetables, whole grains, seeds)
✅ Protein-rich (dal, paneer, tofu, eggs)
✅ Healthy fats (ghee, nuts, seeds, coconut)
✅ Herbs/spices (turmeric, cinnamon, methi, jeera)
❌ Avoid: sugar, maida, dairy (if acne/inflammation), processed food
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🌿 Weekly PCOS-Friendly Indian Meal Plan
Day 1 – Monday
Meal What to Eat
Morning Detox Warm jeera water + 5 soaked almonds
Breakfast Methi paratha (multi-grain) + coconut chutney
Mid-morning Snack 1 fruit (apple or guava) + flax seeds
Lunch Korean rice + moong dal + lauki sabzi + salad
Evening Snack Roasted makhana + tulsi tea
Dinner Quinoa upma with vegetables + mint chutney
Bedtime 1 tsp soaked chia seeds in warm water
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Day 2 – Tuesday
Meal What to Eat
Morning Detox Warm lemon water + pinch cinnamon
Breakfast Besan cheela with grated vegetables + chutney
Mid-morning Snack Coconut water + 2 walnuts
Lunch Bajra roti + methi aloo sabzi (less oil) + cucumber raita
Evening Snack Herbal tea + roasted chana
Dinner Moong dal khichdi + steamed broccoli
Bedtime Triphala churna in warm water
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Day 3 – Wednesday
Meal What to Eat
Morning Detox Warm ajwain water
Breakfast Ragi dosa + tomato chutney
Mid-morning Snack Carrot sticks + hummus
Lunch Quinoa + palak dal + beetroot sabzi
Evening Snack Pumpkin seeds + herbal tea
Dinner Zucchini & tofu stir fry + jowar roti
Bedtime 1 tsp soaked methi seeds in water
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Day 4 – Thursday
Meal What to Eat
Morning Detox Methi seed water
Breakfast Poha with peas & peanuts + mint
Mid-morning Snack Amla juice (unsweetened)
Lunch Rajma + red rice + cabbage sabzi
Evening Snack 1 boiled egg or roasted soy chunks
Dinner Vegetable soup + grilled paneer tikka
Bedtime Haldi doodh with almond milk (no sugar)
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Day 5 – Friday
Meal What to Eat
Morning Detox Tulsi + giloy water
Breakfast Idli (fermented) + sambar
Mid-morning Snack 1 orange + sunflower seeds
Lunch Multigrain chapati + chole + spinach salad
Evening Snack Masala buttermilk (if dairy ok) or mint water
Dinner Bajra khichdi + sautéed methi leaves
Bedtime Chamomile tea (calms cortisol)
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Day 6 – Saturday (Meal What to Eat)
Morning Detox Lemon + cinnamon water
Breakfast Vegetable oats chilla + coriander chutney
Mid-morning Snack 1 fig + pumpkin seeds
Lunch Whole wheat roti + bhindi sabzi + dal
Evening Snack Herbal tea + cucumber sticks
Dinner Vegetable millet pulao + curd (if tolerated)
Bedtime Soaked flax seeds + warm water
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Day 7 – Sunday (Detox & Light Day)
Meal What to Eat
Morning Detox Warm water + aloe vera juice
Breakfast Fruit bowl (papaya, berries, kiwi) + chia
Mid-morning Snack Coconut water
Lunch Moong sprout salad + veg soup
Evening Snack Herbal tea + khakra
Dinner Bottle gourd soup + sautéed veggies
Bedtime Triphala + warm water
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✅ Weekly Add-ons:
Chakrakosh Products (optional support):
Cystsafa – PCOS support blend
Nashtartav - Irregular periods regulator
Hepa Zen – Liver detox
Slim Veda – Metabolism booster
Gluco Balance – Insulin regulation
Thyro Zen - Thyroid reversal
🔗 Order here or WhatsApp
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💡 Tips for PCOS Healing
Practice yoga 30 mins/day (Sun salutations + pranayama)
Avoid late-night meals, sugar, and dairy (if acne or bloating)
Prioritize sleep and stress reduction
Use spices like turmeric, cinnamon, jeera, ajwain daily
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