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.

Protein 80.9 g · 19.2% Carbs 209.4 g · 49.7% Fat 58.2 g · 31.1%

మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం

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

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

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 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.

మూలం·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·జూలై 2026న సమీక్షించాం

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 ఈ ప్లాన్‌లోని ప్రతి సంఖ్యా ఇక్కడి ఒక నిజమైన సర్వింగ్ నుంచే వచ్చింది.

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	Calories	Protein	Carbs	Fat	Fibre
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 est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

1,650 kcal · 83.8 g protein · 36.6 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	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
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	Kadai paneer with roti and salad Kadai Paneer ×1 · Roti (Chapati) ×2 · గ్రీన్ సలాడ్ ×1	471	20.4 g	52.5 g	20.0 g	11.7 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 soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · గ్రీన్ సలాడ్ ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	395 + 205 + 471 + 176 + 403 =	1,650	83.8 g	188.4 g	61.3 g	36.6 g

Day 2 · Tuesday

1,650 kcal · 84.6 g protein · 47.5 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	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
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Gatte ki sabzi with roti and curd గట్టే కీ సబ్జీest ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · గ్రీన్ సలాడ్ ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	433 + 100 + 489 + 92 + 536 =	1,650	84.6 g	203.6 g	54.9 g	47.5 g

Day 3 · Wednesday

1,651 kcal · 80.5 g protein · 44.4 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	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
Mid-morning	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 · Boiled White Rice ×1 · గ్రీన్ సలాడ్ ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
Evening snack	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	342 + 92 + 423 + 328 + 466 =	1,651	80.5 g	226.0 g	46.5 g	44.4 g

Day 4 · Thursday

1,742 kcal · 82.2 g protein · 33.6 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	Paneer paratha with curd పనీర్ పరాఠా ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	ఒక గిన్నె పెరుగు Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Kala chana with roti and salad కాలా చనా కూర ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · Roti (Chapati) ×2 · గ్రీన్ సలాడ్ ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	392 + 90 + 444 + 356 + 460 =	1,742	82.2 g	174.0 g	79.3 g	33.6 g

Day 5 · Friday

1,738 kcal · 79.5 g protein · 51.0 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	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
Mid-morning	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Matar paneer with roti Matar Paneer ×1 · Roti (Chapati) ×2 · గ్రీన్ సలాడ్ ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	Dhokla with green chutney Khaman Dhokla ×3 · Green Chutney ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Roti with soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · గ్రీన్ సలాడ్ ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	380 + 328 + 448 + 179 + 403 =	1,738	79.5 g	256.5 g	43.2 g	51.0 g

Day 6 · Saturday

1,659 kcal · 77.2 g protein · 36.6 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 · Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Chai with almonds Masala Chai ×1 · Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 g
Lunch	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 · Boiled White Rice ×1 · గ్రీన్ సలాడ్ ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Three roti with palak paneer and curd Roti (Chapati) ×3 · Palak Paneer ×1.2 · Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
Day total	395 + 134 + 423 + 156 + 551 =	1,659	77.2 g	202.7 g	57.6 g	36.6 g

Day 7 · Sunday

1,758 kcal · 78.4 g protein · 41.7 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 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
Mid-morning	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Three roti with kadai paneer and curd Kadai Paneer ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
Evening snack	Two idli with chutney Idli ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · గ్రీన్ సలాడ్ ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	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 పంజాబీ South Indian తమిళం Kerala Andhra & Telangana బెంగాలీ గుజరాతీ 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 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.