Download FREE Practo app
Get ₹200 HealthCash
Diet and nutrition
I have pcos please suggest proper balanced and protein rich diet chart to reverse pcos .
Thank you.
Answers (13)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Simple Diet Suggestions for PCOS
Start your day with warm water + lemon or soaked fenugreek seeds.
Eat high-protein breakfast: eggs, besan cheela, paneer, or sprouts.
Choose whole grains: replace maida with atta, brown rice, or millets.
Add vegetables in every meal — half of your plate should be veggies.
Snack smart: have nuts, seeds, roasted chana, or a small fruit.
Limit sugar: avoid sweets, desserts, and sugary drinks.
Eat good fats: ghee (small amount), avocado, coconut, olive oil.
Include fiber: fruits (apple, berries), salads, whole grains.
Drink 2-3 liters of water daily.
Have early dinner (before 8 PM if possible).
Use spices like cinnamon, turmeric, and ginger to reduce inflammation.
Eat low-GI foods (vegetables, dal, quinoa) to control blood sugar.
No packaged foods: avoid chips, biscuits, instant noodles.
Include seeds daily: chia seeds, flaxseeds, pumpkin seeds.
Avoid late-night snacking.
Use small plates to control portion size.
Listen to your body — eat when hungry, stop when full.
You can connect with me for Proper diet plan.
Next Steps
You can connect with me for Proper diet plan.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced dietitian online and get your health questions answered in just 5 minutes.
+145
Start your day with 1 soaked fig, 4 almonds, and 1 walnut â they balance hormones and give healthy fats.
After that, drink a glass of warm water with lemon or cinnamon water â it helps reduce insulin resistance.
Breakfast should be protein-rich â have moong chilla, besan cheela, vegetable dalia, or oats with milk and nuts. Add some seeds like flax or chia for hormone balance.
Mid-morning, eat a fruit like apple, pear, or papaya â avoid banana, mango, and grapes regularly due to sugar.
Lunch should include 2 multigrain rotis, 1 katori brown rice or millet, 1 katori dal or rajma/chole, 1 sabzi, and a bowl of salad (carrot, cucumber, beetroot).
Include paneer, tofu, or soya chunks in your lunch or dinner 3-4 times a week â they give plant-based protein.
Curd or buttermilk with lunch helps improve digestion and gut health â important for PCOS.
In the evening, avoid biscuits or fried snacks. Have roasted chana, murmura with veggies, or a boiled egg/tofu cubes. You can also have green tea or spearmint tea.
Dinner should be light â 1-2 roti or millet khichdi with sabzi and soup or dal. Keep it oil-free and low in carbs.
Post-dinner, have a pinch of haldi with warm water or milk â it lowers inflammation.
Exercise 5 days a week â brisk walk, yoga, or strength training helps regulate periods and weight.
Sleep 7-8 hours daily, reduce stress â both play a big role in managing PCOS.
Next Steps
Avoid sugar, maida, bakery foods, packed juices, and colas â they worsen PCOS symptoms. Eat every 3 hours, in small portions â donât stay empty stomach for long. Use cinnamon, haldi, methi seeds, and jeera in cooking â they naturally help in hormone balance. Daily add 1 tsp soaked chia seeds or flax seeds in curd or smoothie â they help reduce PCOS issues.
Health Tips
If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Managing PCOS through diet is a great strategy- especially when it comes to balancing blood sugar, reducing inflammation and supporting hormone health. Including high - protein rich dietary and keep you fuller longer
Top protein sources (PCOS friendly)
Animal based protein
Eggs, chicken breast, fish , Greek yogurt, cottage cheese ( low fat ) and bone health
Plant based protein:
Tofu or tempeh , chickpeas, quinoa, flaxseed, chia seeds and hemp seeds , nuts and nut butter
Extra tips for PCOS
Avoid processed carbs and sugary snacks
Stay consistent with meals
Drink plenty of water
Try spearmint tea
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
Next Steps
Book your appointment online through Practo
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Please contact directly through App
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Please ask me directly for personalized diet plan for you.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Kindly connect over consultation to help you better to cure your pcod issue
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Early Morning (6:30–7:00 AM)
• 1 glass lukewarm water with ½ lemon or methi water (soaked overnight)
• 5 soaked almonds + 1 walnut
Breakfast (8:00–9:00 AM)
• Vegetable oats upma / moong chilla with mint chutney
• OR Smoothie (spinach, banana, flaxseeds, almond milk, cinnamon)
• Green tea or herbal tea
Mid-Morning Snack (11:00 AM)
• Amla juice or coconut water
• 1 fruit (apple / pear / guava)
Lunch (1:00–2:00 PM)
• 1–2 multigrain rotis (or brown rice)
• Seasonal vegetable (lightly sautéed)
• Moong dal / chana dal / paneer bhurji
• Salad with flaxseed sprinkle
Post-Lunch (3:30 PM)
• 1 cup herbal tea (cinnamon / tulsi)
• 2 khakra / roasted chana
Evening Snack (5:30–6:00 PM)
• Sprout salad or roasted makhana with a pinch of rock salt and turmeric
• OR 1 boiled corn + lemon + chaat masala
Dinner (7:30–8:30 PM)
• Quinoa / millet khichdi with vegetables
• OR Vegetable soup + sautéed tofu / paneer
• Small bowl of curd (if tolerated well)
Bedtime (9:30–10:00 PM)
• 1 tsp soaked chia seeds in warm water
Next Steps
Strat seed cycling starts
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Good morning madam,
I have treated so many PCOD patients. Changed their lives.
Kindly contact me personally for a customized diet plan.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Srishti Tripathi
Dietitian/Nutritionist
3 yrs exp
Delhi
Reversing PCOS Can Be Simple & Delicious – Let’s Make It Fun Together
Struggling with PCOS? You don’t need to eat boring food or give up your favorites. I specialize in crafting high-protein, balanced PCOS diets that fit your lifestyle, taste buds, and daily routine.
Here’s a sneak peek into how I make it fun and effective:
Morning Magic: Protein smoothies that taste like dessert but support hormone balance.
Power Breakfasts: Cheela tacos, paneer wraps, or egg muffins – easy to prep, hard to resist.
Colorful Meals: Plates filled with variety – crunchy veggies, flavorful millets, and smart swaps.
Smart Snacking: Roasted seeds, chana mixes, nut clusters – all tailored to your taste.
Weekend Treats? Yes, please – Guilt-free versions of your favorites without spiking insulin.
Each plan I create is customized just for you – based on your body, your goals, and your routine.
Book a one-on-one consultation with me today and let’s design a PCOS diet you’ll actually love following.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Prabhavathy
Dietitian/Nutritionist
6 yrs exp
Madurai
Diet plan for PCOD ðð»
7:00 am -Wake up, Moringa /
drumstick leaves boiled water 1 glass
+ 1tsp flaxseed/pumpkin seeds
7:15 am - Do 20 -30min any physical
activities or exercise
(no technology)
7:45 am -Stand 20mim at Morning
sunlight for vitamin D
8:00 am - Breakfast with any
millets recipes with 2 egg white +
any veggies 1cup
8.30 am - Walk for 10min
12:00 pm - Aloe vera juice 1glass +
1tsp sesame seeds/sunflower seeds
2:00 pm - Lunch with protein( dal or
boiled chicken/fish)+ rice /brown rice +
fibre rich veggies
2:30 pm - Walk for 10min
5:30 pm - Hibiscus tea 1cup with
boiled sweet potato
6:00 pm - Do any house hold
work for 20 min
8:30 pm - Dinner with high
protein simple salads 1cup
+soups 1cup
9.00 pm - Walk for 10min
Do Night routines (no technology)
10:00 pm - Go to sleep
Do meditation if having stress
Health Tips
For more contact me
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Dhara Bhalodia
Dietitian/Nutritionist
11 yrs exp
Ahmedabad
helloooo
maintain your lifestyle 1st
take balanced food with small frequent meals.. avoid sugar or sugary things as possible
take 8 hours sound sleep.
Do regular exercises atleast 45 min in a day.
hydrate your body.
avoid addiction if any
Next Steps
For more information please contact me through practo
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Trupti Padhi
Dietitian/Nutritionist
15 yrs exp
Bhubaneswar
Good morning pls join consultation through app directly for better guidance.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.