🗓️ 7-Day PCOS Diet Plan
Day 1
Morning: Warm lemon water + soaked methi
Breakfast: Oats + chia seeds
Lunch: 2 roti + dal + green sabzi + salad
Dinner: Paneer soup / grilled chicken
Day 2
Morning: Jeera water
Breakfast: Besan chilla + curd
Lunch: Brown rice + rajma + salad
Dinner: Stir-fry veggies + tofu/chicken
Day 3
Morning: Cinnamon water
Breakfast: 2 boiled eggs / paneer bhurji
Lunch: 2 roti + chole + sabzi
Dinner: Soup + sautéed vegetables
Day 4
Morning: Lemon water + chia seeds
Breakfast: Vegetable upma
Lunch: Quinoa + dal + salad
Dinner: Grilled fish / paneer + veggies
Day 5
Morning: Methi water
Breakfast: Smoothie (spinach + apple + seeds)
Lunch: 2 roti + chicken curry / dal + sabzi
Dinner: Light khichdi + curd
Day 6
Morning: Jeera water
Breakfast: Sprouts salad
Lunch: Brown rice + fish / rajma + veggies
Dinner: Soup + paneer/tofu
Day 7
Morning: Lemon water
Breakfast: Moong dal chilla
Lunch: 2 roti + dal + sabzi + salad
Dinner: Light salad + protein (paneer/chicken)
🏃♀️ PCOS Workout Plan (Daily 25–30 mins)
🔥 Day-wise Routine
Day 1–3:
Brisk walking (15 min)
Squats (15 × 3)
Plank (30 sec × 3)
Day 4–5:
Skipping / jogging (15 min)
Glute bridge (15 × 3)
Crunches (15 × 3)
Day 6–7:
Yoga + stretching 🧘♀️
Light walk
🚫 Important PCOS Rules
✔ No sugar & junk
✔ Protein in every meal
✔ Dinner before 8 PM
✔ Sleep 7–8 hours 😴
🌸 Bonus Tips
Drink spearmint tea daily
Walk after meals (10 mins)
Stay consistent (results in 4–6 weeks)