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Weekly PCOS Diet & Lifestyle Plan

The document outlines a weekly Indian diet and lifestyle plan for managing PCOS, emphasizing balanced meals with protein, fiber, and healthy carbs, along with regular exercise and stress relief activities. Each day includes specific meal suggestions and exercise routines, aiming for early dinners and limited unhealthy foods. A daily morning and night routine is also provided to promote overall well-being.

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srushti
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21 views2 pages

Weekly PCOS Diet & Lifestyle Plan

The document outlines a weekly Indian diet and lifestyle plan for managing PCOS, emphasizing balanced meals with protein, fiber, and healthy carbs, along with regular exercise and stress relief activities. Each day includes specific meal suggestions and exercise routines, aiming for early dinners and limited unhealthy foods. A daily morning and night routine is also provided to promote overall well-being.

Uploaded by

srushti
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ Weekly Indian Diet & Lifestyle Plan for PCOS

■ Principles:
• Each meal has protein + fibre + healthy carbs.
• Early dinner (before 8:30 PM).
• Limit fried, refined, and sugary foods.
• Daily 30–40 min exercise + 10 min stress relief activity.

■ Morning Routine (Daily)


• Warm water + lemon OR soaked methi seeds water.
• 5 min deep breathing (Anulom-Vilom / Kapalabhati).

Day 1
• Breakfast: 2 besan chilla + green chutney + 1 boiled egg/paneer cubes
• Mid-morning snack: 1 guava + 5 almonds
• Lunch: 2 jowar rotis + moong dal tadka + bhindi sabzi + salad
• Evening snack: Roasted chana + green tea
• Dinner: Grilled paneer tikka + sautéed vegetables + small quinoa portion
• Exercise: 30 min brisk walk + 10 squats, lunges, push-ups

Day 2
• Breakfast: Oats upma with veggies + flax seeds
• Mid-morning snack: 1 orange + walnuts (4 halves)
• Lunch: 2 multigrain rotis + rajma curry + cabbage stir fry + salad
• Evening snack: Makhana roasted with ghee & pepper
• Dinner: Fish curry (or soya chunks if veg) + sautéed spinach + 1 roti
• Exercise: 30 min strength training (bodyweight / light weights)

Day 3
• Breakfast: Vegetable poha + sprouts salad on side
• Mid-morning snack: 1 apple + pumpkin seeds
• Lunch: Brown rice (small portion) + sambar + lauki sabzi + curd
• Evening snack: Veg soup + 5 cashews
• Dinner: Grilled chicken / tofu + roasted veggies
• Exercise: 30 min cycling/jogging

Day 4
• Breakfast: 2 boiled eggs OR paneer bhurji + 1 multigrain toast
• Mid-morning snack: 1 pear + handful sunflower seeds
• Lunch: 2 bajra rotis + chana masala + tinda sabzi + salad
• Evening snack: Roasted peanuts + green tea
• Dinner: Moong dal khichdi (brown rice) + spinach raita
• Exercise: 30 min strength training

Day 5
• Breakfast: Idli (2–3) + sambar + coconut chutney (light oil)
• Mid-morning snack: 1 papaya bowl + chia seeds
• Lunch: 2 multigrain rotis + methi dal + karela sabzi + salad
• Evening snack: Makhana + herbal tea
• Dinner: Paneer curry + cauliflower stir fry + 1 roti
• Exercise: 30 min walk + yoga stretches

Day 6
• Breakfast: Vegetable uthappam + chutney + sprouts
• Mid-morning snack: 1 apple + 5 almonds + 1 walnut
• Lunch: Quinoa pulao with vegetables + dal tadka + salad
• Evening snack: Roasted chana + lemon water
• Dinner: Grilled fish / tofu curry + lauki sabzi + 1 roti
• Exercise: HIIT workout (20–25 min)

Day 7
• Breakfast: Moong dal cheela + paneer filling + chutney
• Mid-morning snack: Pomegranate + pumpkin seeds
• Lunch: 2 jowar rotis + sambar + beetroot stir fry + salad
• Evening snack: Veg soup + handful peanuts
• Dinner: Vegetable curry + sprouts salad + 1 roti
• Exercise: Yoga (Surya Namaskar 5–10 rounds, Butterfly pose, Child’s pose)

■ Night Routine (Daily)


• Herbal tea (fennel/chamomile) if needed.
• Avoid screens 30 min before bed.
• Sleep 7–8 hrs.

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