Diet: Vegetarian Non-vegetarian Eggetarian Jain
Not sure which level? Start at 1,500, or work yours out: daily calories or calories for weight loss.
The day, meal by meal
Dinner is at 6:30 pm because many Jain families finish eating before sunset (chauvihar).
- From October to February the sun sets before 6:30 pm in Delhi, Kolkata and Chennai, so in those months move the evening snack and dinner earlier.
- If your family eats after dark, the same plates work at your usual times.
Day total: 1,502 kcal
Early morning 6:30 am, 85 kcal
- 1 glass soaked methi seeds water12 kcal
- 10 soaked almonds73 kcal
Breakfast 8:30 am, 364 kcal
- 2 moong dal chillas256 kcal
- 1½ katoris cucumber raita108 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ guavas73 kcal
Lunch 1:30 pm, 527 kcal
- 2 jowar rotis200 kcal
- 1½ katoris paneer bhurji260 kcal
- ½ katori bhindi sabzi (Jain)37 kcal
- ½ katori curd30 kcal
Evening 4:30 pm, 86 kcal
- 1 small katori roasted chana86 kcal
- 1 cup green tea, no sugar0 kcal
Dinner 6:30 pm, 367 kcal
- 1 katori toor dal (Jain, with hing)136 kcal
- ½ katori cabbage and peas sabzi39 kcal
- 2 rotis192 kcal
Early morning 6:30 am, 85 kcal
- 1 glass soaked methi seeds water12 kcal
- 10 soaked almonds73 kcal
Breakfast 8:30 am, 364 kcal
- 2 moong dal chillas256 kcal
- 1½ katoris cucumber raita108 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ guavas73 kcal
Lunch 1:30 pm, 527 kcal
- 2 jowar rotis200 kcal
- 1½ katoris paneer bhurji260 kcal
- ½ katori bhindi sabzi (Jain)37 kcal
- ½ katori curd30 kcal
Evening 4:30 pm, 86 kcal
- 1 small katori roasted chana86 kcal
- 1 cup green tea, no sugar0 kcal
Dinner 6:30 pm, 367 kcal
- 1 katori toor dal (Jain, with hing)136 kcal
- ½ katori cabbage and peas sabzi39 kcal
- 2 rotis192 kcal
Day total: 1,502 kcal
Every sample day has at least 55 g of protein.
ICMR-NIN's 2020 allowance is 0.83 g per kg a day, about 54 g for its 65 kg reference man and 46 g for its 55 kg reference woman. The protein calculator gives your own number.
How the numbers were worked out
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Fibre is IFCT's total dietary fibre, which counts more of a food's fibre than the crude fibre in older Indian tables, so a day reads higher than you may expect. Cooked portions assume home cooking with the oil listed in each dish. Katori means a standard 150 ml bowl.
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Why the day looks like this
This day is built around steady blood sugar: protein and fibre at every main meal, and carbohydrates that come with fibre.
It keeps everyday Indian food at the centre, so there's nothing on it you'd struggle to cook or find.
- about 71 g
- protein in the day
- about 61 g
- fibre in the day
If you need more or fewer calories, the portions change, not the foods: switch the calories above to see how.
The foods in it
Words to know
This is a sample, not your plan
A sample day shows what eating for PCOS can look like. It can't know your reports, your medicines, your routine or what you can't stand eating.
Your own plan starts from all of those, and it changes every week as Puja sees how your body responds.
Medicines, pregnancy and breastfeeding
If you take medicine for diabetes or thyroid, or you're pregnant or breastfeeding, don't switch to a sample plan on your own. Talk to your doctor, or to Puja on a free call.
Read more about how Puja works with PCOS.
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