PCOS-Friendly Indian Meal Plan
1-Week PCOS-Friendly Indian Meal Plan
This sample PCOS meal plan is designed to support hormonal health with high-fiber meals, quality protein, functional foods, and PCOS-friendly herbal teas or infused waters — all built around everyday Indian ingredients.
💡 This is a generalised guide — if you want a plan designed for your specific PCOS type, symptoms, and lifestyle, click here to chat with a nutritionist.
🔍 Or read more about our 1-on-1 PCOS Program here.
PCOS Sample Menu (Indian Diet)
| Day | Breakfast | Lunch | Snack | Dinner | Functional Food | Infused Water / Tea |
|---|---|---|---|---|---|---|
| Monday | Besan chilla + mint chutney + 1 boiled egg | Rajma-brown rice bowl + salad | Roasted chana + coconut water | Mixed veg tofu curry + 1 phulka + salad | 1 tsp flax seeds | Jeera water |
| Tuesday | Moong dal cheela + curd | Vegetable khichdi + paneer cubes | Makhana (dry-roasted) | Palak tofu + 1 jowar roti + stir-fried carrots | Amla juice (30 ml) | Tulsi ginger tea |
| Wednesday | Oats porridge with chia + 5 almonds | Chole with millet roti + cucumber salad | Greek yogurt + pumpkin seeds | Lauki dal + rice + sautéed beans | Fresh aloe vera shot | Saunf-cumin water |
| Thursday | Sprouted moong salad + 1 boiled egg | Quinoa pulao with soya + raita | Handful of walnuts + lemon water | Bhindi sabzi + dal + bajra roti | 1 tsp soaked fenugreek seeds | Cinnamon-clove tea |
| Friday | 2 boiled eggs + poha with peas | Fish curry + red rice + sautéed greens | Apple + peanut butter | Paneer bhurji + 1 phulka + stir-fried bell peppers | Turmeric pinch + pepper in curd | Hibiscus tea |
| Saturday | Smoothie (spinach + banana + chia + whey) | Bajra roti + mix veg sabzi + sprout salad | Boiled corn + lemon | Masoor dal soup + methi thepla | Curry leaves chutney | Ginger lemon water |
| Sunday | Upma with veggies + 1 boiled egg | Paneer-stuffed paratha + curd + salad | Fruit + 5 soaked almonds | Rajma + 1 phulka + sautéed spinach | Ashwagandha (½ tsp in warm water) | Spearmint tea |
Chat with a PCOS Nutritionist Now
Want a Plan That Actually Works for *Your* PCOS?
Our 1-on-1 PCOS Coaching Program helps you identify your PCOS type, suggest the right tests, and create a customised food, lifestyle & supplement plan — all with daily support from a dedicated nutritionist.
Chat with a PCOS Nutritionist NowOr Learn More About the PCOS Program
Disclaimer: This sample menu is for educational purposes only and is not meant to replace personalised medical or dietary advice. Always consult your healthcare provider before starting any program.
