7-Day PCOS-Friendly Meal Plan
7-Day PCOS-Friendly Meal Plan 🥗
This weekly meal plan is designed to stabilize blood sugar, reduce inflammation, support hormonal balance, and help manage weight effectively for individuals with Polycystic Ovary Syndrome (PCOS).
Day 1
| Meal | Description |
|---|
| Breakfast | Oats porridge with chia seeds, nuts, and a dash of cinnamon. |
| Lunch | Quinoa salad with chickpeas, cucumber, tomatoes, and olive oil dressing. |
| Snack | Roasted makhana or a handful of almonds. |
| Dinner | Grilled paneer with sautéed vegetables and a small serving of brown rice. |
Day 2
| Meal | Description |
|---|
| Breakfast | Smoothie with spinach, banana, almond milk, flaxseeds, and protein powder. |
| Lunch | Whole wheat chapati, moong dal, and mixed vegetable sabzi. |
| Snack | Greek yogurt with berries. |
| Dinner | Stir-fried tofu with broccoli and bell peppers. |
Day 3
| Meal | Description |
|---|
| Breakfast | Besan chilla with mint chutney. |
| Lunch | Brown rice with rajma and cucumber raita. |
| Snack | Boiled egg or fruit salad. |
| Dinner | Vegetable soup with whole grain toast. |
Day 4
| Meal | Description |
|---|
| Breakfast | Millet upma with vegetables and peanuts. |
| Lunch | Grilled chicken or paneer with quinoa and greens. |
| Snack | Hummus with cucumber and carrot sticks. |
| Dinner | Lentil soup with a small avocado salad. |
Day 5
| Meal | Description |
|---|
| Breakfast | Smoothie bowl with oats, berries, and pumpkin seeds. |
| Lunch | Stuffed multigrain roti with spinach and paneer. |
| Snack | Coconut water and walnuts. |
| Dinner | Zucchini noodles with pesto and cherry tomatoes. |
Day 6
| Meal | Description |
|---|
| Breakfast | Hard boiled eggs with a side of fruit. |
| Lunch | Vegetable pulao with curd and salad. |
| Snack | Roasted chickpeas or a fruit smoothie. |
| Dinner | Grilled fish or tofu with steamed veggies. |
Day 7
| Meal | Description |
|---|
| Breakfast | Poha with sprouts and lemon. |
| Lunch | Whole wheat wrap with hummus, lettuce, and paneer. |
| Snack | Dark chocolate (70%+) and herbal tea. |
| Dinner | Khichdi with ghee and sautéed spinach. |
Tip: Hydrate well (8–10 glasses/day), avoid added sugars, and combine this plan with 30 minutes of daily physical activity for best PCOS control.
Prepared by Dr. Pawan Gaba |
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