PCOS Diet Chart (Vegetarian, India 2025) – Downloadable PDF

Summary (read this first)

Ayurveda-inspired eating can support cycle regularity and everyday energy when you follow a simple 30–45 day routine. For a vegetarian Indian plate, think ½ veggies, ¼ protein, ¼ smart carbs, with 1–2 tsp healthy fats and steady meal timing. This is not a cure or medical treatment; results vary. If you want help personalising the plan, book a free 15-minute consult.

Table of contents

• The one-plate PCOS method
• Foods to prefer & limit (veg, India)
• 7-day vegetarian PCOS diet chart
• Smart swaps + quick recipes
• Grocery checklist
• FAQs

The one-plate PCOS method (easy rule)

• ½ plate veggies: palak, lauki, tori, bhindi, gajar, gobhi, beans.
• ¼ plate protein: dal/rajma/chole (¾–1 katori), paneer 60–80 g, tofu 80–100 g, curd ¾ katori.
•  ¼ plate smart carbs: millets (ragi/jowar/bajra roti), multigrain roti, brown rice ¾ katori, veg upma/poha.
• Fats: 1–2 tsp ghee or groundnut/mustard/til oil; nuts & seeds (1–2 tbsp/day).
• Hydration & timing: 8–10 glasses water; meals 3–4 hrs apart; consistent sleep.

Internal links: Learn the full routine on our PCOS Support Hub and see Harmo Balancer (2–3 month pack). For faster deliveries, see Delhi PCOS/Period Care. Or book a free consult.

Foods to prefer & limit (vegetarian, India)

Prefer (build your meals around these):

• Veggies: leafy greens, gourds, crucifers (palak, methi, lauki, tori, gobhi, broccoli).
• Proteins: mixed dals, moong/masoor, chana/rajma, paneer, tofu, curd.
• Carbs: millets (ragi/jowar/bajra), brown/hand-pounded rice, multigrain rotis, oats/poha with veggies.
• Fats: small amounts of ghee; groundnut/mustard/til oil; seeds (flax/chia/til).
• Spices/herbs: jeera, saunf, ajwain, haldi, adrak, dalchini (use in regular cooking).

Limit (use occasionally, smaller portions):

• Sugary drinks, large fruit juices; prefer whole fruit (1–2/day).
• Refined carbs (white bread, maida biscuits), oversized white-rice portions.
• Ultra-processed snacks and frequent deep-fried items.
• Very late dinners; erratic sleep.

7-day vegetarian PCOS diet chart (India)

Portion cues: rotis (2 small) or rice (¾ katori) per main meal; protein ¾–1 katori; plenty of veg; 1–2 tsp fats.

Day 1

• Breakfast: Veg upma + curd (¾ katori)
• Lunch: 2 jowar rotis + palak chana + salad
• Snack: Roasted chana (1 katori) + lemon water
• Dinner: Brown rice (¾) + mixed veg + paneer bhurji

Day 2

• Breakfast: Moong chilla (2) + mint chutney
• Lunch: Bajra roti (2) + lauki chana dal + salad
• Snack: 1 fruit + 1 tbsp flax/til
• Dinner: Oats khichdi + curd + kachumber

Day 3

• Breakfast: Poha with peas + peanuts
• Lunch: Multigrain roti (2) + rajma (¾) + salad
• Snack: Buttermilk (unsweetened) + 5 almonds
• Dinner: Ragi roti (2) + bhindi + tofu curry

Day 4

• Breakfast: Oats porridge + seeds (1 tbsp)
• Lunch: Brown rice (¾) + sambar + beans poriyal
• Snack: Sprouts chaat (¾ katori)
• Dinner: 2 rotis + mixed veg + paneer tikka

Day 5

• Breakfast: Dalia (veg) + curd
• Lunch: Jowar roti (2) + kala chana + salad
•  Snack: Boiled corn (¾) with masala
• Dinner: Millet khichdi + lauki raita

Day 6

• Breakfast: Idli (2) + sambar + chutney
• Lunch: Atta paratha (2) + dahi + gobhi sabzi
• Snack: 1 fruit + seeds (1 tbsp)
• Dinner: Quinoa* pulao + veg + tofu/paneer (*or brown rice)

Day 7

• Breakfast: Besan chilla (2) + pudina
• Lunch: 2 rotis + dal makhani (¾) + salad
• Snack: Coconut water (unsweetened)
•  Dinner: Veg pulao + curd + cucumber salad

Download the printable version:
👉 PCOS Diet Chart (Vegetarian, India 2025) — PDF

Smart swaps + quick recipes

• Rice swap: half brown rice + half cauliflower “rice” for volume.
• Roti swap: jowar/bajra once a day for variety.
• Protein boost: add 2 tbsp sprouts or paneer cubes to poha/upma.
• Tea/coffee: cut sugar; add a small snack (chana/peanuts) if you feel jittery.

2-minute ideas

• Jeera-ginger warm water in mornings.
• Seed mix (flax/chia/til) 1 tbsp/day sprinkled on curd/dalia.
• Curd raita with grated lauki/cucumber + roasted jeera.

Grocery checklist

• Veg: palak, methi, lauki, tori, bhindi, gajar, gobhi, beans, cucumber, tomatoes, onions.
•  Proteins: moong/masoor/chana/rajma, paneer, tofu, curd.
• Carbs: ragi/jowar/bajra flour, multigrain atta, brown/hand-pounded rice, oats, poha, dalia.
• Fats & seeds: groundnut/ mustard/ til oil, ghee (small), flax/chia/til seeds, peanuts, almonds.
• Spices: haldi, jeera, saunf, ajwain, adrak, dalchini.

Need help personalising?
Book a free 15-minute consult or explore Harmo Balancer.

FAQs