Skip to content

PCOS Diet Plan

A balanced, high-fibre plan with lower-GI carbs and protein at each meal helps steady blood sugar, appetite and energy with PCOS. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

PCOS

There's no single PCOS diet. If you're overweight, losing 5–10% of body weight can improve cycles and insulin resistance. A balanced, high-fibre pattern with lower-GI carbs and protein at each meal helps steady blood sugar and appetite.

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

197 g

40–45%

Protein

108 g

20–25%

Fat

73 g

35% of calories

Fibre

≥ 25 g

Sodium

≤ 2,300 mg

≈ 5.9 g salt in total

Saturated fat

≤ 21 g

Added sugar

≤ 24 g

≈ 6 tsp

  • 5–10% weight loss if overweight; any healthy pattern you can keep up
  • Lower-GI, high-fibre carbs; protein with every meal
  • Added sugar under 5% of calories
  • Regular activity, including strength training twice a week

What to eat

Eat more

  • Vegetables, pulses, whole grains
  • Eggs, fish, chicken, tofu, paneer, plain dahi
  • Nuts, seeds, olive and mustard oil
  • Whole fruit: berries, guava, apple, orange

Limit

  • White rice, white bread, maida, poha
  • Fried snacks

Avoid

  • Sugary drinks, sweets and sweetened chai or coffee
  • Packaged snacks and fast food as regular habits

7-day meal plan

Monday · about 1,873 kcal, 235 g carbs, 91 g protein, 26 g fibre, 1,856 mg sodium

Breakfast

≈ 390 kcal

Egg-white bhurji with peppers and 1 roti

  • • 6 egg whites
  • • 1 bell pepper
  • • 1½ whole-wheat roti
  • • 1½ tsp oil

39 g carbs · 27 g protein · 12 g fat · 5 g fibre

Mid-morning snack

≈ 190 kcal

A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)

  • • 1 cup low-fat milk
  • • 2 whole-wheat crackers

24 g carbs · 10 g protein · 5 g fat · 2 g fibre

Lunch

≈ 570 kcal

Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice

  • • 2¼ cup clear vegetable soup
  • • 1¼ cup cooked white rice

114 g carbs · 14 g protein · 6 g fat · 8 g fibre

Afternoon snack

≈ 163 kcal

Berries with a spoon of pumpkin seeds

  • • 1 cup berries
  • • 1¼ tbsp pumpkin seeds

18 g carbs · 6 g protein · 9 g fat · 5 g fibre

Dinner

≈ 560 kcal

Baked salmon with roasted carrots, courgette and small potatoes

  • • 130 g salmon fillet
  • • 1 cup carrots and courgette
  • • 150 g baby potatoes
  • • 1 tsp olive oil

40 g carbs · 34 g protein · 26 g fat · 6 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Tips

  • Build each meal around protein and vegetables, then add the carb.
  • Sleep 7–9 hours: poor sleep worsens cravings and insulin resistance.

Easy swaps

  • Sweet lassiswap forPlain chaas or unsweetened lassi
  • Biscuitsswap forRoasted chana or a fruit with nuts

When to see a doctor

  • Very heavy bleeding, no period for 3+ months, or symptoms of diabetes: see your doctor.

Does what you ate fit this plan?

Type or say a meal and each food is checked against the plan.

In English, Urdu or Hindi, e.g. “I had two roti with daal and a cup of chai”. Turned into text on this device; the recording isn't kept or sent.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: PCOS Diet Plan: Foods to Eat for Hormones and Weight

How to eat with PCOS

Quick answer: To eat with PCOS, build meals around protein and vegetables, choose lower-GI carbs, lose 5–10% of weight if you're overweight and move most days.

  1. Build meals around protein and vegetables. Eggs, daal, chicken, fish, tofu or paneer with a big portion of vegetables.
  2. Choose lower-GI carbs. Millets, oats, brown rice, whole-wheat roti and pulses instead of white rice, maida and sugar.
  3. Lose 5–10% of weight if you're overweight. Even this much can improve cycles, insulin resistance and fertility.
  4. Move most days. Strength training twice a week improves insulin sensitivity.

Is there a best diet for PCOS?

The international PCOS guideline finds no single best diet. A healthy pattern you can keep up, with fewer refined carbs and sugary foods, matters more than any special plan.

Do I need to cut out dairy or gluten?

Not for PCOS itself. There's no good evidence that removing dairy or gluten helps unless you have a separate intolerance or coeliac disease.

Frequently asked questions

Can diet cure PCOS?

No, but it can improve symptoms a lot: weight loss and lower-GI eating often make periods more regular and reduce insulin resistance.

Is fruit OK with PCOS?

Yes. Whole fruit like berries, guava, apples and oranges is fine; avoid juice and added sugar.

Should I try keto for PCOS?

Very-low-carb diets can cause weight loss but are hard to keep up and not needed. Talk to your doctor before starting one.

Discussion

No questions here yet. Stuck on something, or found a trick worth sharing?