A 7-day weekly diet plan to control PCOS (Polycystic Ovary Syndrome). This plan focuses on reducing insulin resistance, balancing hormones, and supporting healthy weight, all crucial in managing PCOS symptoms.
🥗 PCOS-Friendly Weekly Diet Plan
🧭 General Principles to Follow:
- 🍽 Eat every 3–4 hours to stabilize blood sugar
- 🚫 Avoid sugar, white bread, pasta, and processed foods
- ✅ Eat more fiber, lean proteins, and healthy fats
- 💧 Drink 2.5–3 liters of water per day
- 🧘♀️ Exercise regularly (30–45 minutes daily)
📅 Day 1 – Hormone Balancing
Morning (empty stomach): Warm lemon water with chia seeds
Breakfast: Oats porridge + 1 boiled egg
Mid-morning snack: Apple
Lunch: Brown rice + grilled chicken + mixed vegetable curry
Evening snack: Roasted chickpeas or green tea + almonds
Dinner: Quinoa + sautéed spinach + paneer
Before bed: Turmeric milk (low-fat)
📅 Day 2 – Gut & Skin Support
Morning: Cinnamon water
Breakfast: Besan (chickpea flour) chilla + mint chutney
Mid-morning snack: Papaya
Lunch: Millet roti + moong dal + salad
Evening snack: Buttermilk + walnuts
Dinner: Vegetable stir-fry + boiled egg
Before bed: Ginger tea
📅 Day 3 – Anti-Inflammatory Day
Morning: Apple cider vinegar with warm water
Breakfast: Smoothie (spinach + banana + flaxseed + almond milk)
Mid-morning: Handful of berries
Lunch: Grilled tofu/chicken + steamed vegetables + brown rice
Evening snack: Sunflower or pumpkin seeds
Dinner: Moong dal soup + sautéed broccoli
Before bed: Chamomile tea
📅 Day 4 – Blood Sugar Support
Morning: Methi (fenugreek) water
Breakfast: Idli + sambar (low oil)
Mid-morning snack: Orange or guava
Lunch: Quinoa khichdi + mixed vegetable curry
Evening snack: Cucumber sticks + hummus
Dinner: Lentil soup + small sweet potato
Before bed: Warm water
📅 Day 5 – Fiber-Rich Foods
Morning: Warm water with soaked flaxseeds
Breakfast: Multigrain toast + boiled egg + tomato
Mid-morning snack: Coconut water
Lunch: Red rice + rajma (kidney beans) + sautéed greens
Evening snack: Carrot sticks + Greek yogurt
Dinner: Zucchini stir-fry + paneer or tofu
Before bed: Peppermint tea
📅 Day 6 – Detox & Repair
Morning: Cumin (jeera) water
Breakfast: Poha with vegetables
Mid-morning snack: Kiwi or watermelon
Lunch: Millet pulao + chana dal + cucumber salad
Evening snack: Green tea + pumpkin seeds
Dinner: Clear vegetable soup + egg white omelet
Before bed: Warm fennel tea
📅 Day 7 – Light & Energizing
Morning: Tulsi water or lemon water
Breakfast: Dalia (broken wheat) + mixed fruits
Mid-morning snack: Amla juice
Lunch: Grilled chicken/tofu + quinoa + sautéed veggies
Evening snack: Buttermilk + almonds
Dinner: Moong dal khichdi + stir-fried okra
Before bed: Warm turmeric milk
✅ Additional Tips:
Practice stress management through yoga, breathing, or meditation
Include spearmint tea (great for PCOS)
Avoid dairy if you’re sensitive
Consider supplements like inositol, vitamin D, omega-3 (consult your doctor first)
