A 7-day weekly diet plan to control PCOD– specially designed to help manage PCOD (Polycystic Ovarian Disease). This plan focuses on balancing hormones, reducing insulin resistance, and supporting weight management, which are key to controlling PCOD.
✅ PCOD Diet Guidelines:
Before the plan, keep these principles in mind:
- 🍽 Eat small, frequent meals (every 3–4 hours)
- 🚫 Avoid refined sugar, white flour (maida), and fried foods
- ✅ Choose complex carbs (brown rice, oats), lean protein, healthy fats
- 💧 Drink 8–10 glasses of water per day
- 🧘 Exercise for 30 minutes daily (walking, yoga, or strength training)
🗓️ 7-Day PCOD Diet Plan
🟢 Day 1 – High-Fiber Start
Morning (Empty Stomach): Warm lemon water with chia seeds
Breakfast: Oats porridge with almonds + 1 boiled egg
Mid-Morning Snack: Apple or pear
Lunch: Brown rice + lentils (dal) + sautéed spinach
Evening Snack: Roasted chana or green tea with walnuts
Dinner: Grilled chicken/tofu + steamed vegetables
Before Bed: Turmeric milk (low-fat)
🟢 Day 2 – Protein Focus
Morning: Cinnamon water
Breakfast: 2 boiled eggs + 1 multigrain toast + cucumber
Mid-Morning: Papaya or orange
Lunch: Quinoa salad with chickpeas + olive oil dressing
Evening Snack: Greek yogurt or buttermilk
Dinner: Moong dal soup + sautéed broccoli
Before Bed: Chamomile tea
🟢 Day 3 – Anti-inflammatory Day
Morning: Apple cider vinegar with warm water
Breakfast: Smoothie (spinach, banana, chia seeds, almond milk)
Mid-Morning: Handful of berries
Lunch: Millet roti + mixed vegetables + curd
Evening Snack: Handful of pumpkin seeds
Dinner: Grilled paneer + zucchini stir fry
Before Bed: Warm herbal tea
🟢 Day 4 – Gut Health Day
Morning: Warm water with fenugreek seeds
Breakfast: Poha with veggies + peanuts
Mid-Morning: Guava or watermelon
Lunch: Brown rice + rajma (kidney beans) + salad
Evening Snack: Carrot sticks + hummus
Dinner: Clear vegetable soup + grilled fish/tofu
Before Bed: Fennel tea
🟢 Day 5 – Detox Support
Morning: Jeera (cumin) water
Breakfast: Besan chilla + mint chutney
Mid-Morning: Coconut water
Lunch: Khichdi (moong dal + brown rice) + steamed veggies
Evening Snack: Amla juice or green tea
Dinner: Lentil soup + sautéed greens
Before Bed: Ginger tea
🟢 Day 6 – Hormone Balancing
Morning: Tulsi leaves with warm water
Breakfast: Smoothie bowl (oats + flax seeds + berries)
Mid-Morning: Handful of sunflower seeds
Lunch: Millet pulao + tofu curry + salad
Evening Snack: Almonds + green tea
Dinner: Vegetable stir-fry + moong dal cheela
Before Bed: Golden milk (turmeric milk)
🟢 Day 7 – Light & Nourishing
Morning: Lemon water with honey
Breakfast: Idli + sambar (light oil)
Mid-Morning: Kiwi or pomegranate
Lunch: Grilled fish or chicken + quinoa + steamed carrots
Evening Snack: Buttermilk + roasted flaxseeds
Dinner: Veg soup + salad + a small sweet potato
Before Bed: Warm water
