Meal chart · Vegetarian · PCOS-friendly

7-day PCOS-friendly diet plan
vegetarian, Indian

A general pattern — protein-forward meals, whole grains, no added sugar, and food at regular intervals.

What one day on this chart comes to

Seven-day average, per day

1,693kcal / day Day to day the chart runs 1,650–1,758 kcal, with 77–85 g of protein and 41.6 g of fibre — portioned to a 1,500–1,800 kcal band and sitting inside it on the average. No figure here was typed in: each one is the sum of the servings printed below it.

ಪ್ರೋಟೀನ್ 80.9 g · 19.2% ಕಾರ್ಬ್ಸ್ 209.4 g · 49.7% ಕೊಬ್ಬು 58.2 g · 31.1%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 2.2katori 573kcal 24%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.9katori 592kcal 32%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.0katori 47kcal 11%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.2katori 353kcal 25%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 127kcal 7%of plate

Grain takes 24% of the plate and 34% of the energy; vegetables take 11% of the plate and 3% of the energy. Dal and legume sit at 2.9 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

Shopping for this week Work the target out on paper How the plate is portioned

What this chart is portioned for

There is no PCOS diet, and anyone selling you one is guessing. What the research supports is unglamorous: a protein-forward plate, whole grains instead of refined, adequate fibre, regular meal timing, and — where relevant — a modest deficit. That is all this plan does.

Vegetarian: The Indian default, and the one most likely to run short on protein — not because vegetarian food is poor, but because a cereal-heavy plate crowds the dal out. Every day below carries a legume at two meals and dairy at a third.

Left out on purpose: Added sugar, sweetened drinks, refined-flour and deep-fried breads are left out of the pools entirely.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, curd, paneer and peanuts, and whatever vegetables are in the market this week — which is the only kind of chart anyone actually keeps to.

How a goal becomes a daily portion

The goal fixes a band, never a single number: pcos-friendly is portioned to 1,500–1,800 kcal a day with a floor of 80 g protein and 32 g fibre.
Every meal in the library is a real combination of real servings, each with a stated weight. Nothing is scaled, shaved or rounded to make a total land.
The build chooses which meals sit on which day so the week falls inside that band and clears both floors, without repeating a meal on consecutive days.
A day total is the literal sum of the five meal figures printed beside it; the weekly average is those seven printed days divided by seven. Add them yourself and you get the same answer.
The plate chart re-reads the same servings by group rather than by meal — served grams in, katori and energy share out.

serving   = per-100 g value  x  serving weight (g)  /  100
meal      = SUM of its servings
day       = SUM of its 5 meals        week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

Seven day totals, each one the sum of that day's five meals.

PCOS-friendly · Vegetarian — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,650	83.8 g	188.4 g	61.3 g	36.6 g
Day 2 · Tuesday	1,650	84.6 g	203.6 g	54.9 g	47.5 g
Day 3 · Wednesday	1,651	80.5 g	226.0 g	46.5 g	44.4 g
Day 4 · Thursday	1,742	82.2 g	174.0 g	79.3 g	33.6 g
Day 5 · Friday	1,738	79.5 g	256.5 g	43.2 g	51.0 g
Day 6 · Saturday	1,659	77.2 g	202.7 g	57.6 g	36.6 g
Day 7 · Sunday	1,758	78.4 g	214.6 g	64.7 g	41.7 g
7-day average	1,693	80.9 g	209.4 g	58.2 g	41.6 g

Week total 11,848 kcal ÷ 7 = 1,693 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Dish names link to their full nutrition page on ThaliFacts, which is where these numbers come from. A dish marked ಅಂದಾಜು is a regional dish estimated for this site — the basis is on the method page.

ದಿನ 1 · Monday

1,650 kcal . 83.8 g ಪ್ರೋಟೀನ್ . 36.6 g ನಾರು

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Moong dal chilla with green chutney Moong Dal Chilla ×2 . Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Banana with a glass of milk ಬಾಳೆಹಣ್ಣು ×1 . Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Kadai paneer with roti and salad Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
ರಾತ್ರಿಯ ಊಟ	Roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Soya Chunk Curry ×1 . Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
ದಿನದ ಒಟ್ಟು	395 + 205 + 471 + 176 + 403 =	1,650	83.8 g	188.4 g	61.3 g	36.6 g

ದಿನ 2 · Tuesday

1,650 kcal . 84.6 g ಪ್ರೋಟೀನ್ . 47.5 g ನಾರು

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Besan chilla with green chutney Besan Chilla ×2 . Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Gatte ki sabzi with roti and curd Gatte Ki Sabziಅಂದಾಜು ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	433 + 100 + 489 + 92 + 536 =	1,650	84.6 g	203.6 g	54.9 g	47.5 g

ದಿನ 3 · Wednesday

1,651 kcal . 80.5 g ಪ್ರೋಟೀನ್ . 44.4 g ನಾರು

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Masala oats with milk and almonds Masala Oats ×1 . Toned Milk ×0.6 . Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 . Boiled White Rice ×1 . Green Salad ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Roti with rajma and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Rajma Curry ×1 . Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
ದಿನದ ಒಟ್ಟು	342 + 92 + 423 + 328 + 466 =	1,651	80.5 g	226.0 g	46.5 g	44.4 g

ದಿನ 4 · Thursday

1,742 kcal . 82.2 g ಪ್ರೋಟೀನ್ . 33.6 g ನಾರು

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Paneer paratha with curd Paneer Paratha ×1 . Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Kala chana with roti and salad Kala Chana Curry ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka with chai Paneer Tikka ×1 . Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
ರಾತ್ರಿಯ ಊಟ	Paneer bhurji with roti Paneer Bhurji ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
ದಿನದ ಒಟ್ಟು	392 + 90 + 444 + 356 + 460 =	1,742	82.2 g	174.0 g	79.3 g	33.6 g

ದಿನ 5 · Friday

1,738 kcal . 79.5 g ಪ್ರೋಟೀನ್ . 51.0 g ನಾರು

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Four idli with sambar and chutney Idli ×4 . Sambar ×1.2 . Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Matar paneer with roti Matar Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Dhokla with green chutney Khaman Dhokla ×3 . Green Chutney ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
ರಾತ್ರಿಯ ಊಟ	Roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Soya Chunk Curry ×1 . Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
ದಿನದ ಒಟ್ಟು	380 + 328 + 448 + 179 + 403 =	1,738	79.5 g	256.5 g	43.2 g	51.0 g

ದಿನ 6 · Saturday

1,659 kcal . 77.2 g ಪ್ರೋಟೀನ್ . 36.6 g ನಾರು

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Moong dal chilla with green chutney Moong Dal Chilla ×2 . Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Chai with almonds Masala Chai ×1 . Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 . Boiled White Rice ×1 . Green Salad ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
ರಾತ್ರಿಯ ಊಟ	Three roti with palak paneer and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Palak Paneer ×1.2 . Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
ದಿನದ ಒಟ್ಟು	395 + 134 + 423 + 156 + 551 =	1,659	77.2 g	202.7 g	57.6 g	36.6 g

ದಿನ 7 · Sunday

1,758 kcal . 78.4 g ಪ್ರೋಟೀನ್ . 41.7 g ನಾರು

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Masala oats with milk and almonds Masala Oats ×1 . Toned Milk ×0.6 . Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Almonds and walnuts Almonds ×1 . Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti with kadai paneer and curd Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Two idli with chutney Idli ×2 . Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	342 + 113 + 633 + 134 + 536 =	1,758	78.4 g	214.6 g	64.7 g	41.7 g

How to actually use it

Treat the serving counts as the plan and the dish names as suggestions. Two rotis is the plan; whether they sit beside bhindi or lauki changes almost nothing. If you swap a dish, swap it for something in the same family — a katori of dal for a katori of dal, not a katori of dal for a katori of kheer.

The single biggest source of error between this page and your kitchen is fat. Every figure assumes an ordinary home hand with the oil: about a teaspoon per person in a sabzi, a teaspoon in the tadka. Double the oil and a day like Day 3 gains roughly 200 kcal without a single extra dish appearing on the table.

PCOS is a medical diagnosis with several presentations, and food is one input among many alongside medication, sleep, activity and stress. This is a general pattern for information only. Discuss any change with your doctor or a registered dietitian, particularly if you take metformin or a hormonal treatment, or if you are trying to conceive.

Swap the chart, keep the portions

The same five eating occasions, portioned for a different goal or a different kitchen.

Weight loss · Vegetarian Muscle gain · Vegetarian Maintenance · Vegetarian Diabetes-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Maintenance · Non-vegetarian Diabetes-friendly · Non-vegetarian PCOS-friendly · Non-vegetarian Weight loss · Eggetarian Muscle gain · Eggetarian Maintenance · Eggetarian Weight loss · Jain Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan Maintenance · Vegan

Or start from where you are from

North Indian ಪಂಜಾಬಿ South Indian ತಮಿಳು Kerala Andhra & Telangana ಬಂಗಾಳಿ ಗುಜರಾತಿ All 13 regions Every shopping list

The questions that come after the chart

How many calories a day is this vegetarian pcos-friendly plan?

It averages 1,693 kcal a day across the seven days, ranging from 1,650 to 1,758 kcal. The plan was built to a target of 1,650 kcal, which is a common figure rather than your figure — work out your own on the calorie target page.

How much protein does it give?

80.9 g a day on average, with 41.6 g of fibre. Protein comes from dal, chana, curd and paneer — no supplement is assumed anywhere in this plan.

Can I swap meals between days?

Yes, and you should. The days are interchangeable by design: each one is built from the same pool of meals and lands in the same band. Swapping Tuesday's lunch onto Friday changes nothing that matters. What changes the plan is changing the serving counts.

What does a week of this cost?

Roughly ₹600 of groceries for one adult for the week at indicative metro retail rates, or about ₹80 a day. The biggest lines are paneer, curd, vegetables. That is an indicative figure, not a price index — see the grocery list for the full working.

Is this plan safe to follow?

It is illustrative, not prescriptive. It is built on average composition data for typical home cooking and cannot know your health, your medication, your allergies or your activity. PCOS is a medical diagnosis with several presentations, and food is one input among many alongside medication, sleep, activity and stress. This is a general pattern for information only. Discuss any change with your doctor or a registered dietitian, particularly if you take metformin or a hormonal treatment, or if you are trying to conceive. Take it to a doctor or a registered dietitian before you rely on it.

Calories and macros are computed from the ThaliFacts dataset, which is based on the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.