Meal Planning For Health: PCOS

By     28-Aug 2018

Meal Planning For Health: PCOS

Women with PCOS have always a struggle in finding out the best diet to follow according to the condition they are going through. Something which helps them the deal PCOS accordingly while avoiding foods that might worsen the condition. Therefore, diet is necessary that can make a better difference to cope up with a life more easily. Multiple types of research show that how a healthy diet and some lifestyle modifications can have ease in managing PCOS. Hence, changing your
diet and switching to a healthy meal plan should be the first to do when diagnosed with PCOS. You will witness effective improvements when diet and lifestyle modifications are accomplished with medication. But before we start to discuss a sample meal plan for PCOS, you need to understand what role different types of foods play in PCOS to manage your diet plan from next. You should know what foods you should include and avoid with PCOS. Once you will be clear what to eat and
what not to, you can easily create your own PCOS diet plan with the understanding of reasons behind it. Have Look!

Foods You Can Include
Knowing the foods to include in your diet will make choose right. Read on to know what foods you can include. Green leafy vegetables have always been known for the nutrients like vitamins K, C, E and B, calcium, iron, magnesium and potassium. Vitamin B, in particular, is very beneficial in balancing the hormonal disorder and fertility in PCOS. Coloured vegetables are
extremely rich in antioxidants which reduce the oxidative stress in women, suffering from PCOS. Fruits have numerous minerals, vitamins, fibers and poly-nutrients. Choose fruits with the low glycemic index such as pear, kiwifruit, apples, limes, guava, strawberries, cantaloupe, oranges, watermelons and apricot. Healthy fats include nuts, seeds, avocado, olive oil and oily fish. They provide vitamin B and D which are very important to cure PCOS symptoms. Organic meat should include lean meats in your diet plan which can help control your weight to some an extent.

Foods You Should Avoid
Avoid High GI foods like white rice, pasta and starchy vegetables as they can cause a sudden spike in your blood sugar levels causing insulin release that affects ovulation. Dairy products tend to increase testosterone levels. This happens because some protein found in these foods which aggravate the symptoms of PCOS. Soy products lead to delayed ovulation and should be
avoided especially when you are looking forward to getting pregnant. Unhealthy fats like trans-fats, saturated fats and hydrogenated fats increase estrogen production promoting weight gain in women with PCOS and hinder nutrient absorption. Caffeine in general effects fertility as it increases the levels of estradiol, an estrogen hormone that affects the menstrual cycle and ovulation. Any processed foods contain chemicals, preservatives and added flavours which release certain hormones in the body turning to increase levels of insulin.

Here are some ideas for each meal of the day:


  •  Green smoothies made with avocado, spinach, apple and some fresh berries
  • 2-3 egg whites (scrambled/ omelet)
  • Jowar Upma (1 quarter plate)
  •  Oats Vegetable Idli (2-3 PCC)

Mid Meal

  •  Fruit chaat bowl ( 1 small/ medium)
  • Cucumber Mint Cooler / Homemade Jaljeera


  •  Multigrain Chapati/ Roti ( 1 in no.) with Vegetable, Salad and Raita
  •  Mushroom Vegetable Pulao (1 quarter plate) with Raita or Curd


  •  Green Tea or Lemon or Ginger Tea (1 cup)
  • Fruits


  • Chicken or Vegetable Clear Soup with Sautéed/ Grilled Vegetables
  • Chicken / Fish (150-200 gms) (grilled / roasted)
  • Multigrain Chapati/ Roti ( 1 in no.) with Vegetable and Salad

Over to you
Right diet and exercise with medication is an important aspect to manage PCOS. This is because of the higher levels of insulin in the blood of women with PCOS which might trouble them in maintaining a healthy weight. Therefore, knowing the right foods choices to include and limit can improve the way you feel. Eating right, staying active and maintaining a healthy weight improves PCOS signs and symptoms.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

11 thoughts on “Meal Planning For Health: PCOS”

  1. Thankyou so much for this diet 😊 btw Is it mandatory to have a multigrain chapati only?

  2. Thank you so much for this info, I have a small doubt though, every woman has ovarian cyst which are not a problem unless they grow bigger in size and result into multiple disorders such as PCOS. Is there any way to avoid cyst atall? Or reduce size/ number of cysts?

    1. Hello,

      Following are the reasons what causes ovarian cyst :
      Hormonal imbalance
      Severe pelvic infection
      Ciagrette smoking

      So make some lifestyle modifications like eat healthy foods try to follow the sample diet given above and start performing physical activity for 30-40 minutes daily and avoid processed foods.

  3. hey
    thanks for this info. I have PCOS but not obese i am lean so please tell what to do…and is it more complicated to handle…

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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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