Diet plan
In PCOS
Be
ocious !!
TIME
Loading calories
=
South India
Uploading PCOS
MENU
Breakfast (7.30 am)
1 cup green tea/ black tea /black coffee (sugar free) (skimmed milk optional)+ 3 tbsp oats with milk porridge with nuts ( < 5 no’s) Or 1 cup upmawith 1 egg/half cup pulses (green gram/chick pea/cowpea) Or 1 portion ragi puttu with 1 egg/half cup pulses(green gram/chick pea/cow pea) Or 1cup pongal (1/3 rice + 2/3 green gram dhal) without ghee/oil
Snack (10.30 am)
Steamed banana ½ / boiled sweet potato 1 no Or Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts
Lunch (12.30 pm)
1 cup brown rice /1 chapati+ ½ cup brown rice + 1 cup sambar/pulses/ ½ cup fish curry/ ½ cup chicken curry + 1 cup veg (mixed/geen leafy etc)1 cup fresh salad ( cucumber/ carrot/tomato/lettuce)½ cup fat free yoghur t (optional) (1 tsp cooking oil per person)
Snack (4.00 pm)
Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts with beverage of choice with out sugar tea /coffee (without milk or low fat milk)
Dinner (7:30 pm)
2-3 chapati / 1 cup oats + 1 cup pulses/ ½ cup fish /chicken curry +1 cup vegetable of choice + 1 cup fresh salad of choice 1 tsp oil per person for cooking)
Snacks (optional) 9:30 PM
Fruit (small banana) Or ½ glass skimmed milk
From the maker’s of TF F