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
Ernährungsplan bei PCOS
Ein ausgewogener, ballaststoffreicher Plan mit Kohlenhydraten mit niedrigem glykämischem Index und Eiweiß zu jeder Mahlzeit hilft bei PCOS, Blutzucker, Appetit und Energie stabil zu halten. Kostenlos, ohne Anmeldung und direkt im Browser: Deine Gesundheitsdaten werden nirgendwohin gesendet.
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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
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
Tuesday · about 1,918 kcal, 246 g carbs, 74 g protein, 41 g fibre, 1,413 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Lunch
≈ 630 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1½ cup spinach and mushrooms
- • 1½ cup salad
- • 1½ slice whole-grain bread
36 g carbs · 33 g protein · 36 g fat · 8 g fibre
Afternoon snack
≈ 180 kcal
Plain dahi with cucumber and roasted cumin
- • 1¼ cup plain dahi
- • 1 cucumber
14 g carbs · 11 g protein · 9 g fat · 2 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Wednesday · about 1,915 kcal, 295 g carbs, 64 g protein, 44 g fibre, 1,862 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 625 kcal
Sambar with ¾ cup rice and beans poriyal
- • 1¼ cup sambar
- • 1 cup cooked rice
- • 1¼ cup beans poriyal
108 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Thursday · about 1,828 kcal, 230 g carbs, 95 g protein, 33 g fibre, 1,503 mg sodium
Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Lunch
≈ 538 kcal
Steamed white fish with plain rice and boiled carrots
- • 150 g white fish fillet
- • 1 cup cooked white rice
- • 1¼ cup carrots
65 g carbs · 40 g protein · 10 g fat · 4 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Friday · about 1,835 kcal, 268 g carbs, 79 g protein, 46 g fibre, 1,594 mg sodium
Breakfast
≈ 450 kcal
Greek yogurt with berries, walnuts and cinnamon
- • 1½ cup plain Greek yogurt
- • ¾ cup berries
- • 1½ tbsp walnuts
33 g carbs · 30 g protein · 21 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Saturday · about 1,908 kcal, 257 g carbs, 78 g protein, 49 g fibre, 2,101 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 613 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1¼ cup lauki chana daal
- • 2½ whole-wheat roti
93 g carbs · 24 g protein · 15 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Sunday · about 1,925 kcal, 239 g carbs, 101 g protein, 29 g fibre, 1,920 mg sodium
Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 160 kcal
A glass of unsalted chaas (buttermilk) with mint
- • 2 glass chaas
16 g carbs · 10 g protein · 6 g fat · 0 g fibre
Dinner
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 g fibre
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
Tuesday · about 1,918 kcal, 246 g carbs, 74 g protein, 41 g fibre, 1,413 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Lunch
≈ 630 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1½ cup spinach and mushrooms
- • 1½ cup salad
- • 1½ slice whole-grain bread
36 g carbs · 33 g protein · 36 g fat · 8 g fibre
Afternoon snack
≈ 180 kcal
Plain dahi with cucumber and roasted cumin
- • 1¼ cup plain dahi
- • 1 cucumber
14 g carbs · 11 g protein · 9 g fat · 2 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Wednesday · about 1,915 kcal, 295 g carbs, 64 g protein, 44 g fibre, 1,862 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 625 kcal
Sambar with ¾ cup rice and beans poriyal
- • 1¼ cup sambar
- • 1 cup cooked rice
- • 1¼ cup beans poriyal
108 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Thursday · about 1,828 kcal, 230 g carbs, 95 g protein, 33 g fibre, 1,503 mg sodium
Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Lunch
≈ 538 kcal
Steamed white fish with plain rice and boiled carrots
- • 150 g white fish fillet
- • 1 cup cooked white rice
- • 1¼ cup carrots
65 g carbs · 40 g protein · 10 g fat · 4 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Friday · about 1,835 kcal, 268 g carbs, 79 g protein, 46 g fibre, 1,594 mg sodium
Breakfast
≈ 450 kcal
Greek yogurt with berries, walnuts and cinnamon
- • 1½ cup plain Greek yogurt
- • ¾ cup berries
- • 1½ tbsp walnuts
33 g carbs · 30 g protein · 21 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Saturday · about 1,908 kcal, 257 g carbs, 78 g protein, 49 g fibre, 2,101 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 613 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1¼ cup lauki chana daal
- • 2½ whole-wheat roti
93 g carbs · 24 g protein · 15 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Sunday · about 1,925 kcal, 239 g carbs, 101 g protein, 29 g fibre, 1,920 mg sodium
Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 160 kcal
A glass of unsalted chaas (buttermilk) with mint
- • 2 glass chaas
16 g carbs · 10 g protein · 6 g fat · 0 g fibre
Dinner
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 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.
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.
Die Schaltflächen und Beschriftungen des Tools sind vorerst auf Englisch.
Vollständige Anleitung lesen (auf Englisch): PCOS Diet Plan: Foods to Eat for Hormones and WeightSo ernährst du dich bei PCOS
Kurze Antwort: Um dich bei PCOS gut zu ernähren, baue Mahlzeiten um Eiweiß und Gemüse auf, wähle Low-GI-Kohlenhydrate, nimm bei Übergewicht 5–10 % ab und beweg dich an den meisten Tagen.
- Baue Mahlzeiten um Eiweiß und Gemüse auf. Eier, daal, Hähnchen, Fisch, Tofu oder Paneer mit einer großen Portion Gemüse.
- Wähle Low-GI-Kohlenhydrate. Hirse, Haferflocken, Naturreis, Vollkorn-roti und Hülsenfrüchte statt weißem Reis, Weißmehl (maida) und Zucker.
- Nimm bei Übergewicht 5–10 % ab. Schon so viel kann Zyklus, Insulinresistenz und Fruchtbarkeit verbessern.
- Beweg dich an den meisten Tagen. Krafttraining zweimal pro Woche verbessert die Insulinempfindlichkeit.
Gibt es die beste Ernährung bei PCOS?
Die internationale PCOS-Leitlinie findet keine einzelne beste Ernährungsform. Ein gesundes Muster, das du durchhalten kannst, mit weniger raffinierten Kohlenhydraten und Süßem, zählt mehr als jeder Spezialplan.
Muss ich auf Milchprodukte oder Gluten verzichten?
Wegen PCOS selbst nicht. Es gibt keine guten Belege, dass der Verzicht auf Milchprodukte oder Gluten hilft, außer du hast eine zusätzliche Unverträglichkeit oder Zöliakie.
Häufige Fragen
Kann Ernährung PCOS heilen?
Nein, aber sie kann die Beschwerden stark verbessern: Abnehmen und Low-GI-Ernährung machen die Periode oft regelmäßiger und verringern die Insulinresistenz.
Ist Obst bei PCOS in Ordnung?
Ja. Ganzes Obst wie Beeren, Guave, Äpfel und Orangen ist in Ordnung; meide Saft und zugesetzten Zucker.
Soll ich bei PCOS Keto ausprobieren?
Sehr kohlenhydratarme Diäten können zum Abnehmen führen, sind aber schwer durchzuhalten und nicht nötig. Sprich vor dem Start mit deinem Arzt.