PCOS diet chart, Indian vegetarian: a sample day
The 1,500 calorie vegetarian sample day, meal by meal.
- 6:30 amEarly morning1 glass soaked methi seeds water, 10 soaked almonds85 kcal
- 8:30 amBreakfast2 besan chillas with paneer374 kcal
- 11:00 amMid-morning1½ guavas73 kcal
- 1:30 pmLunch1 ragi and wheat roti, 2 katoris rajma, 1½ katoris cucumber raita, 1 plate salad (cucumber, tomato, onion)529 kcal
- 5:00 pmEvening1 small katori roasted chana, 1 cup green tea, no sugar86 kcal
- 8:00 pmDinner1 katori dal palak, ½ katori lauki sabzi, 2 rotis350 kcal
Day total: 1,497 kcal, 71 g protein.
Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN) and USDA FoodData Central (curd).
Who comes to me with this
Women come to me with PCOS and PCOD at every stage: just diagnosed and confused, or dealing with it for years.
Many have been told to "just lose weight" without anyone explaining how, or why it's harder with PCOS.
What I do differently
Insulin resistance sits underneath a lot of PCOS, so I build meals that keep your blood sugar steady:
- protein and fibre at every meal
- carbohydrates you choose rather than ones that sneak in
- timings that suit your day
I write food plans for women with PCOS and PCOD, alongside whatever your doctor has prescribed, not against it.
On your plate
Expect a lot of dals, millets like ragi and jowar, vegetables, curd, nuts and seeds, and fewer refined snacks and sweet drinks.
No food is banned forever. We work out what your body handles well.
The first call is free
Tell me what's going on and I'll tell you honestly whether I can help.
What it costs
Plans start from ₹3,500 a month.
Every plan includes:
- your personal diet plan
- one-on-one time with me
- weekly check-ins
- daily monitoring
- changes to the plan whenever you need them
Longer plans, and plans for clients outside India, we work out together on your free call.
Book a free PCOS consultation call See what's includedRead before your call
Foods that rate well for PCOS and PCOD (how I rate foods)
- Sample diet charts: PCOS and PCOD sample diet plans, one sample day each for vegetarian, non-veg, eggetarian and Jain, at 1,200, 1,500 and 1,800 calories.
- Every food, rated: Foods to eat and avoid.
Check your numbers
Words you'll hear
Talk to me about it
The first call is free. Bring your reports if you have them.
Questions go to WhatsApp. Prefer to call? +91 88826 96344