By Dt. Poonam Sharma | Health First Diet Clinic – Greater Noida
👩⚕️ What Makes This Plan Effective for PCOD?
- Low Glycemic Index meals 🥗
- High in fiber, plant protein, and antioxidants
- No refined carbs or added sugars 🚫
- Hormone-balancing ingredients like flaxseed, methi, cinnamon
- Gut-friendly and anti-inflammatory 🌿
📅 Day-Wise PCOD Diet Plan
Day 1
🧘 Morning Detox: Fenugreek water (soak 1 tsp methi seeds overnight)
🍽️ Breakfast: Moong dal cheela + mint chutney
🍏 Mid-Morning: 1 orange + 5 almonds
🥗 Lunch: 1 multigrain roti + palak paneer + kachumber salad
☕ Evening: Roasted chana + green tea
🌙 Dinner: Quinoa khichdi + curd + sautéed zucchini
💧 Bedtime: 1 tsp flaxseed powder with warm water
Day 2
🧘 Detox: Cinnamon water
🍽️ Breakfast: Vegetable upma with 1 boiled egg (optional)
🍏 Mid-Morning: Papaya cubes
🥗 Lunch: Brown rice + rajma curry + cucumber raita
☕ Evening: 1 fruit + herbal tea
🌙 Dinner: Grilled paneer salad + jeera water
💧 Bedtime: Soaked chia seeds water
Day 3
🧘 Detox: Apple cider vinegar in warm water
🍽️ Breakfast: Oats porridge + chia + berries
🍏 Mid-Morning: 5 walnuts + 1 pear
🥗 Lunch: 1 bajra roti + lauki sabzi + dal + salad
☕ Evening: 1 handful makhana
🌙 Dinner: Vegetable clear soup + boiled chana salad
💧 Bedtime: Mint water
Day 4
🧘 Detox: Tulsi ginger tea
🍽️ Breakfast: Besan cheela + tomato chutney
🍏 Mid-Morning: Guava slices
🥗 Lunch: Millet khichdi + sautéed greens + curd
☕ Evening: Sprouts salad + green tea
🌙 Dinner: Moong dal soup + oats roti
💧 Bedtime: Warm turmeric milk (plant-based optional)
Day 5
🧘 Detox: Jeera-soaked water
🍽️ Breakfast: Ragi dosa + coconut chutney
🍏 Mid-Morning: 1 apple + pumpkin seeds
🥗 Lunch: 1 roti + chole + spinach salad
☕ Evening: Fruit yogurt or coconut water
🌙 Dinner: Tofu stir fry + brown rice
💧 Bedtime: Warm water with cinnamon
Day 6
🧘 Detox: Triphala in warm water
🍽️ Breakfast: Vegetable dhokla + herbal tea
🍏 Mid-Morning: 1 kiwi
🥗 Lunch: Mix dal + 1 roti + tinda sabzi
☕ Evening: Boiled corn chaat + green tea
🌙 Dinner: Oats vegetable soup
💧 Bedtime: Flaxseed powder + water
Day 7
🧘 Detox: Amla juice (30ml) + water
🍽️ Breakfast: Poha + peanut + pomegranate
🍏 Mid-Morning: Mixed seeds + 1 banana
🥗 Lunch: 1 roti + methi aloo + dal + salad
☕ Evening: Roasted sunflower seeds + tulsi tea
🌙 Dinner: Moong dal cheela + beetroot raita
💧 Bedtime: Chamomile tea
📝 Tips for PCOD Management:
- 🕑 Eat every 2.5–3 hours to stabilize blood sugar
- 🚫 Avoid processed foods, maida, refined oil
- 🥛 Add probiotics like curd, buttermilk
- 🧘♀️ Practice yoga, walks, or gentle exercise
- 🧂 Limit sodium and artificial sweeteners
- 🌾 Rotate grains: ragi, jowar, bajra, oats
💡 Want a Personalized PCOD Diet?
Get in touch with Dt. Poonam Sharma at Health First Diet Clinic for a custom plan based on your symptoms, weight, blood reports, and lifestyle.
📍 Visit Us: Shop No. 126, Mart, Mahagun Mywoods, Sector 16C, Gaur City 2, Greater Noida West
📞 Call Now: 099583 67134
🌐 Website: www.healthfirstdiet.in