Diet plan
In PCOS
Be
ocious !!
TIME
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South India
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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
Diet plan
In PCOS
Be
ocious !!
TIME Break fast (7.30 am)
Snack (10.30 am) Lunch (12.30 pm)
Snack (4.00 pm) Dinner (7:30 pm)
Snacks (optional) 9:30 PM
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Bengal
Uploading PCOS
MENU 1 cup green tea/ black tea /black coffee (sugar free) (skimmed milk optional) +3 tbsp oats with milk porridge with nuts (< 5 nos) Or 2 roti/ Ragi roti /toast whole wheat bread +1 cup pulse (green gram/chick pea/cowpea) / 1 egg roast/omelette with veggies +2 tsp chutney ( mint/tomato/coriander) optional Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts 1 cup brown rice + 1 cup 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 yoghurt (optional) (1 tsp cooking oil per person) Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts 2-3 roti /1cup oats +1cup pulses/ ½ cup fish /chicken curry + 1cup vegetable of choice+1cup fresh salad of choice 1 tsp oil per person for cooking
Fruit (small banana) Or ½ glass skimmed milk
From the maker’s of TF F
Diet plan
In PCOS
Be
ocious !!
TIME Break fast (7.30 am)
Snack (10.30 am)
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Maharashtra
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MENU 1 cup green tea/ black tea /black coffee (sugar free) (Skimmed milk optional) + 3 tbsp oats with milk porridge with nuts (< 5 nos) Or 1 cup pohe / 2 phulka / toast whole wheat bread +1 cup pulse (green gram/chick pea/cowpea) / egg omelette with veggies/curry 2 tsp chutney (mint/tomato/coriander) optional Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts
Lunch (12.30 pm)
1 cup brown rice / 2 phulka without oil 1 cup pulses ( toor dhal/ moong dhal) 1 cup veg (mixed/geenleafy etc) 1 cup fresh salad ( cucumber/carrot/tomato/lettuce) ½ cup fat free yoghurt / buttermilk (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 phulka without oil /1 cup oats+1 cup pulses (moong /toor dhal) ½ 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
Diet plan
In PCOS
Be
ocious !!
TIME Break fast (7.30 am)
Snack (10.30 am) Lunch (12.30 pm)
Snack (4.00 pm) Dinner (7:30 pm)
Snacks (optional) 9:30 PM
Loading calories
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Odisha
Uploading PCOS
MENU 1 cup green tea/ black tea /black coffee (sugar free) (skimmed milk optional)+3 tbsp oats with milk porridge with nuts (< 5 nos) Or 2 whole wheat roti/ Ragi roti toast whole wheat bread+1 cup pulse (green gram/chick pea/cowpea)/1 egg -omelette with veggies or curry 2 tsp chutney ( mint/tomato/ coriander) optional Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts 1 cup brown rice / 2 roti without oil 1 cup pulses / ½ cup fish curry/ ½ cup chicken curry 1 cup veg (mixed/geenleafy/ carrots etc) 1 cup fresh salad (cucumber/carrot/tomato/lettuce) ½ cup fat free yoghurt (1 tsp cooking oil per person) Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts 2 roti /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)
Fruit (small banana) Or ½ glass skimmed milk
From the maker’s of TF F
In PCOS
Be
ocious !!
TIME Break fast (7.30 am)
Snack (10.30 am)
Diet plan
Loading calories
North India
Uploading PCOS
=
MENU 1 cup green tea/ black tea /black coffee (sugar free) (skimmed milk optional)+3 tbsp oats with milk porridge with nuts (< 5 nos) Or 2 whole wheat roti/ Ragi roti / toast whole wheat bread+1 cup pulse (green gram/chick pea/cowpea)/ 1 egg 2 tsp chutney ( mint/tomato/coriander) Fruit 1 portion Or 6 peanuts/4 almonds/pista/walnuts
Lunch (12.30 pm)
1 cup brown rice / 2 roti without oil 1 cup pulses / ½ cup fish curry / ½ cup chicken curry 1 cup veg (mixed/geenleafy/carrots etc) 1 cup fresh salad (cucumber/carrot/tomato/lettuce) ½ cup fat free yoghurt (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 roti /1 cup oats +1 cup pulses/ ½ cup 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
Diet plan
In PCOS
Be
ocious !!
TIME Break fast (7.30 am)
Snack (10.30 am)
Loading calories
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Gujarat
Uploading PCOS
MENU 1 cup green tea/ black tea /black coffee (sugar free) (skimmed milk optional)+3 tbsp oats with milk porridge with nuts (< 5 nos) Or 2 whole wheat roti / 2 plain khakra / toast whole wheat bread+1 cup pulse (green gram/chick pea/cowpea) 2 tsp chutney (mint/tomato/coriander) Fruit 1portion Or 6 peanuts/4 almonds/pista/walnuts
Lunch (12.30 pm)
2 roti without ghee or oil 1cup pulses (toor dhal/moong dhal) 1 cup veg (mixed/geenleafy/carrots etc) 1cup fresh salad (cucumber/carrot/tomato/lettuce) ½ cup fat free yoghurt (1 tsp cooking oil per person)
Snack (4.00 pm)
Fruit 1portion 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 roti /1 cup oats + 1 cup pulses/ ½ cup low fat paneer + 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