PCOS Diet Chart: A Free Printable 7-Day Indian Chart
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PCOS (also called PMOS) affects how the body handles insulin and hormones, and no single food or chart fixes it. What diet can do is make everyday eating steadier: enough protein, plenty of fibre, fewer sugary and refined foods, and portions that suit your goals. This chart puts that into seven days of Indian meals you can print and stick on the fridge.
Chart or guide? This page is the meals, laid out day by day. For why these foods and how to set your own protein and carbohydrate choices, read the PCOS diet plan.
What the Evidence Says About PCOS Diets
The 2023 international evidence-based guideline for PCOS (Teede et al.) does not name one best diet. It recommends a healthy, balanced eating pattern that fits your preferences and culture, and a modest calorie deficit when weight loss is the goal. In practice, many dietitians suggest patterns that are higher in fibre and protein and lower in sugary drinks and refined snacks, because they tend to keep appetite and blood sugar steadier. Ask your doctor or a registered dietitian what suits you, especially if you take medicines such as metformin or have diabetes, thyroid disease or irregular periods that need review.
How to Use This Chart
The chart below is a template, not a prescription. Calories and protein are estimates built from the building blocks further down, and your food will differ with the recipe, the oil and the portion. The days average about 1,480 calories, which suits some adults and is too low for others. Work out your own maintenance first with the free TDEE calculator. Do not use a low-calorie plan if you are pregnant, breastfeeding, under 18, have a history of disordered eating or have another medical condition without advice from a doctor or dietitian.
The 7-Day PCOS Diet Chart
Printed from aadifit.com/blog/pcos-diet-chart/. General education, not medical advice. Check this chart with your doctor or dietitian and scale portions to your own needs.
| Day | Breakfast | Lunch | Snack | Dinner | Est. kcal | Est. protein |
|---|---|---|---|---|---|---|
| Day 1 | 2 boiled eggs, 1 chapati, sabzi | 2 chapati, dal, sabzi, salad, curd (100 g) | roasted chana (30 g), fruit | paneer (75 g), sabzi, 1 chapati, salad | 1350 to 1755 | 61 to 69 g |
| Day 2 | sprouts salad, curd (100 g), fruit | rice (half cup), dal, sabzi, buttermilk, salad | milk (1 glass), roasted chana (30 g) | chicken (100 g), 2 chapati, sabzi, salad | 1220 to 1645 | 72 to 84 g |
| Day 3 | paneer (75 g), 1 chapati, sabzi | 2 chapati, soya chunks curry, salad, curd (100 g) | fruit, sprouts salad | dal, rice (half cup), sabzi, buttermilk | 1235 to 1665 | 62 to 72 g |
| Day 4 | 2 boiled eggs, sprouts salad | 2 chapati, dal, sabzi, curd (100 g), salad | milk (1 glass), fruit | paneer (75 g), 2 chapati, sabzi, salad | 1355 to 1775 | 65 to 75 g |
| Day 5 | milk (1 glass), roasted chana (30 g), fruit | 2 chapati, dal, sabzi, curd (100 g) | sprouts salad, fruit | chicken (100 g), 1 chapati, sabzi, salad | 1230 to 1645 | 71 to 82 g |
| Day 6 | 2 boiled eggs, 1 chapati, sabzi | rice (half cup), dal, sabzi, buttermilk, salad | roasted chana (30 g), curd (100 g) | soya chunks curry, 2 chapati, sabzi, salad | 1235 to 1625 | 63 to 72 g |
| Day 7 | sprouts salad, curd (100 g), milk (1 glass) | 2 chapati, chicken (100 g), sabzi, salad | fruit, roasted chana (30 g) | paneer (75 g), rice (half cup), sabzi, buttermilk | 1285 to 1695 | 78 to 89 g |
Tea or coffee with milk and sugar is not included. Most meals pair a pulse or protein food with vegetables and a small portion of whole grain. If you do not eat eggs or chicken, use the veg days or swap them for paneer, soya chunks or dal.
The Building Blocks and Their Numbers
| Building block (approximate) | Calories | Protein |
|---|---|---|
| Chapati, medium (each) | 100 to 120 kcal | 3 to 3 g |
| Dal, 1 katori cooked | 110 to 150 kcal | 6 to 8 g |
| Mixed sabzi, 1 katori, 1 tsp oil | 80 to 120 kcal | 2 to 3 g |
| Plain curd, 100 g | 60 to 75 kcal | 3 to 4 g |
| Paneer, 75 g, little oil | 195 to 240 kcal | 13 to 14 g |
| Soya chunks curry, 30 g dry | 110 to 150 kcal | 15 to 16 g |
| Sprouts salad, 1 bowl | 90 to 130 kcal | 6 to 8 g |
| Roasted chana, 30 g | 105 to 120 kcal | 6 to 6 g |
| Fruit, 1 medium | 60 to 100 kcal | 1 to 1 g |
| Toned milk, 1 glass (200 ml) | 100 to 130 kcal | 6 to 7 g |
| Cucumber and tomato salad | 20 to 40 kcal | 1 to 1 g |
| Buttermilk, 1 glass, unsweetened | 30 to 60 kcal | 2 to 3 g |
| Boiled eggs, 2 | 140 to 150 kcal | 12 to 13 g |
| Chicken breast, 100 g cooked, little oil | 165 to 200 kcal | 28 to 31 g |
| Cooked rice, half cup | 100 to 120 kcal | 2 to 2 g |
These are approximate values for common portions, referenced against the Indian Food Composition Tables and USDA data. To swap a meal, replace an item with one of similar calories and protein.
Want a plan sized to your own target? Use the free AadiFit Diet Builder or the free Calorie Planner, and see the PCOS Protocol tool for cycle-aware planning.
Eating Patterns That Make the Chart Work
1. Put protein and fibre in every meal. Dal, sprouts, paneer, soya chunks, eggs, chicken and vegetables keep hunger steadier than a plate of rice or roti alone. The free Protein Calculator gives you a daily target.
2. Keep rice and refined flour portions modest. The chart uses half a cup of rice and whole wheat chapati. See the guides to chapati and rice for portions.
3. Cut sugary drinks and packaged snacks first. Sweet tea, soft drinks, biscuits and namkeen add calories without filling you up.
4. Measure oil. A teaspoon per dish is about 40 calories.
5. Do not crash diet. Very low-calorie diets are hard to keep up and can leave you tired and hungry. Aim for a moderate deficit only if weight loss is advised.
6. Combine food with movement. Strength training and daily walking help many women with PCOS. See the PCOS exercise plan for training, and the principles behind PCOS eating for the reasoning.
When to See a Doctor
See a doctor if your periods are very irregular or absent, you have heavy bleeding, you are trying to conceive, you have rapid weight change, severe fatigue or signs of diabetes such as extreme thirst. Diet is one part of managing PCOS and does not replace medical care.
The Bottom Line
A PCOS diet chart works as a starting template: protein and fibre in every meal, modest portions of grains, measured oil and no crash dieting. Check it with your doctor or dietitian, scale it to your own needs, and track how you feel and your weekly trend.
Free Tools to Plan Your Own Meals and Workouts
You do not need to pay to start. Use the free Calorie Planner to set a daily target, the free Diet Builder to turn it into an Indian meal plan, and the free Workout Generator for a training plan that matches it. Each one gives you a basic preview at no cost, and the AadiFit app keeps your plan and logs in one place.
Frequently Asked Questions
What is a good diet chart for PCOS?
There is no single best PCOS diet. A practical chart uses a healthy balanced pattern with protein and fibre in every meal, modest portions of whole grains, plenty of vegetables and pulses, and fewer sugary drinks and refined snacks. Check it with your doctor or dietitian.
Can I lose weight with PCOS on this chart?
It can support weight loss if it puts you in a moderate calorie deficit for your body. Work out your maintenance calories first and scale the portions. Weight loss with PCOS can be slower, so judge progress from the weekly trend and how you feel.
Which foods should I avoid with PCOS?
There is no list of banned foods. Most advice is to cut back on sugary drinks, sweets and refined snacks, and to keep portions of refined carbohydrates modest. Check with your doctor if you have diabetes or another condition.
Is this PCOS diet chart safe for everyone?
No. It is a general template. Pregnant or breastfeeding women, people under 18, anyone with a history of disordered eating and anyone with a medical condition should get advice from a doctor or dietitian first.
Can I follow a vegetarian PCOS diet chart?
Yes. Use the veg days, which build meals around dal, sprouts, paneer, soya chunks and curd, or swap eggs and chicken for those foods. Check your protein total and raise portions if you fall short.
Sources and method: values are approximate and vary with recipe, portion and brand. Reference tables used for ranges: Indian Food Composition Tables 2017 (ICMR-National Institute of Nutrition) and USDA FoodData Central. This article is general nutrition education, not medical advice. If you have diabetes, a thyroid condition, PCOS or another medical condition, check food changes with your doctor or dietitian.
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