Meal chart · Non-vegetarian · PCOS-friendly

7-day PCOS-friendly diet plan
non-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

1,659kcal / day Day to day the chart runs 1,648–1,713 kcal, with 80–96 g of protein and 34.1 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.

Protein 87.7 g · 21.2% Carbs 190.0 g · 45.9% Fat 60.6 g · 32.9%

ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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

Grainroti, rice, poha, idli, dosa 2.2katori 595kcal 26%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.6katori 271kcal 18%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.2katori 118kcal 14%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 3.0katori 569kcal 35%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.5katori 106kcal 6%of plate

Grain takes 26% ਪਲੇਟ ਦਾ ਤੇ 36% of the energy; vegetables take 14% ਪਲੇਟ ਦਾ ਤੇ 7% of the energy. Dal and legume sit at 1.6 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ਸਰੋਤ·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 ਇਸ ਪਲਾਨ ਦਾ ਹਰ ਅੰਕੜਾ ਇੱਥੇ ਦਿੱਤੀ ਕਿਸੇ ਅਸਲ ਸਰਵਿੰਗ ਤੱਕ ਜਾਂਦਾ ਹੈ।

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.

Non-vegetarian: In practice most Indian non-vegetarian households eat vegetarian at the majority of meals and put chicken or fish on the table a few times a week. That is how this plan is built — it is not chicken twice a day.

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, eggs, chicken and fish, 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 · Non-vegetarian — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,650	88.3 g	189.7 g	60.0 g	37.5 g
Day 2 · Tuesday	1,650	92.3 g	192.2 g	56.6 g	33.4 g
Day 3 · Wednesday	1,649	81.5 g	179.4 g	66.9 g	38.5 g
Day 4 · Thursday	1,649	93.7 g	193.5 g	53.9 g	32.1 g
Day 5 · Friday	1,651	96.4 g	188.3 g	58.0 g	33.8 g
Day 6 · Saturday	1,648	80.1 g	201.5 g	56.0 g	31.3 g
Day 7 · Sunday	1,713	81.5 g	185.5 g	72.8 g	32.1 g
7-day average	1,659	87.7 g	190.0 g	60.6 g	34.1 g

Week total 11,610 kcal ÷ 7 = 1,659 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 est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

1,650 kcal · 88.3 g protein · 37.5 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Four idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	Two boiled eggs Boiled Egg ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
Lunch	Egg curry with roti and curd Egg Curry ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	468	22.4 g	49.1 g	20.1 g	8.2 g
Evening snack	Two boiled eggs Boiled Egg ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	380 + 133 + 468 + 133 + 536 =	1,650	88.3 g	189.7 g	60.0 g	37.5 g

Day 2 · Tuesday

1,650 kcal · 92.3 g protein · 33.4 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Tandoori chicken with roti and salad Tandoori Chicken ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	482	43.4 g	47.8 g	13.1 g	8.5 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Kala chana with rice and curd Kala Chana Curry ×1.2 · Boiled White Rice ×1 · Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
Day total	392 + 92 + 482 + 156 + 528 =	1,650	92.3 g	192.2 g	56.6 g	33.4 g

Day 3 · Wednesday

1,649 kcal · 81.5 g protein · 38.5 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Omelette with roti Masala Omelette ×1 · Roti (Chapati) ×2	397	20.2 g	42.0 g	16.5 g	7.3 g
Mid-morning	Dates and almonds ਖਜੂਰ ×1 · Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 g
Lunch	Kadai chicken with roti Kadai Chicken ×1 · Roti (Chapati) ×2 · Green Salad ×1	441	29.7 g	49.5 g	14.1 g	10.8 g
Evening snack	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	397 + 118 + 441 + 176 + 517 =	1,649	81.5 g	179.4 g	66.9 g	38.5 g

Day 4 · Thursday

1,649 kcal · 93.7 g protein · 32.1 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney Plain Dosa ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	Banana with a glass of milk Banana ×1 · Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Chicken tikka Chicken Tikka ×0.6	140	18.0 g	2.9 g	6.5 g	0.3 g
Dinner	Tandoori chicken with salad and one roti Tandoori Chicken ×1 · Roti (Chapati) ×1 · Onion Salad (Kachumber) ×1	388	40.2 g	28.6 g	12.7 g	5.2 g
Day total	406 + 205 + 510 + 140 + 388 =	1,649	93.7 g	193.5 g	53.9 g	32.1 g

Day 5 · Friday

1,651 kcal · 96.4 g protein · 33.8 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Egg bhurji with roti Egg Bhurji ×1 · Roti (Chapati) ×2	412	22.1 g	43.7 g	17.4 g	7.6 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Keema matar with roti Keema Matar ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	519	31.4 g	53.0 g	19.9 g	10.7 g
Evening snack	Dhokla with green chutney ਖਮਣ ਢੋਕਲਾ ×3 · ਹਰੀ ਚਟਣੀ ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Roti with kadai chicken Roti (Chapati) ×2 · Kadai Chicken ×1 · Green Salad ×1	441	29.7 g	49.5 g	14.1 g	10.8 g
Day total	412 + 100 + 519 + 179 + 441 =	1,651	96.4 g	188.3 g	58.0 g	33.8 g

Day 6 · Saturday

1,648 kcal · 80.1 g protein · 31.3 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Moong dal chilla with green chutney Moong Dal Chilla ×2 · ਹਰੀ ਚਟਣੀ ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Fish curry with a full plate of rice and curd Fish Curry ×1.2 · Boiled White Rice ×1.5 · Curd (Dahi) ×1	540	33.2 g	67.7 g	15.1 g	3.5 g
Evening snack	Two idli with chutney ਇਡਲੀ ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · ਰਾਜਮਾਹ ਕਰੀ ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	395 + 113 + 540 + 134 + 466 =	1,648	80.1 g	201.5 g	56.0 g	31.3 g

Day 7 · Sunday

1,713 kcal · 81.5 g protein · 32.1 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Masala oats with three egg whites and two whole eggs ਮਸਾਲਾ ਓਟਸ ×1 · Boiled Egg ×3	410	24.6 g	32.9 g	20.9 g	4.8 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Kadai paneer with roti and salad ਕੜਾਹੀ ਪਨੀਰ ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Three boiled eggs with chai Boiled Egg ×3 · Masala Chai ×1	261	19.5 g	9.6 g	17.0 g	0.0 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	410 + 105 + 471 + 261 + 466 =	1,713	81.5 g	185.5 g	72.8 g	32.1 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 PCOS-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Maintenance · Non-vegetarian Diabetes-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 ਪੰਜਾਬੀ South Indian ਤਮਿਲ Kerala Andhra & Telangana ਬੰਗਾਲੀ ਗੁਜਰਾਤੀ All 13 regions Every shopping list

The questions that come after the chart

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

It averages 1,659 kcal a day across the seven days, ranging from 1,648 to 1,713 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?

87.7 g a day on average, with 34.1 g of fibre. Protein comes from dal and chana at most meals, with chicken, fish or egg a few times a week — 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 ₹750 of groceries for one adult for the week at indicative metro retail rates, or about ₹110 a day. The biggest lines are eggs, chicken, mutton. 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 Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est 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.