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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.

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.