⚠️ This is a demo sample. Final diet plans are customised as per your BMI, menstrual profile, lifestyle & medical history.
🌸 7-Day Hormonal Balance & PCOS Support — Sample Diet Plan
Low-GI • Anti-Inflammatory • Insulin-Support Meals
Day 1 — Hormone Reset Start
Low-GI Breakfast • Light Dinner
6:30 AM
🌿
Morning Drink
Fenugreek water — 200 ml
9:00 AM
🥣
Breakfast
Oats + seeds mix — 1 bowl
1:00 PM
🍛
Lunch
2 chapati • dal • veg curry
5:30 PM
🥜
Snack
Mixed nuts — 1 handful
8:00 PM
🍲
Dinner
Vegetable soup — 1 bowl
Day 2 — Insulin Balance Day
Protein + Fibre Meals
6:30 AM
💧
Morning Drink
Cinnamon water
9:00 AM
🍳
Breakfast
Besan chilla — 2 pcs
1:00 PM
🍚
Lunch
Brown rice small + dal + veg
5:30 PM
🍎
Snack
Apple — 1
8:00 PM
🥗
Dinner
Millet roti 1 + veg curry
Day 3 — Anti-Inflammatory Focus
Gut & Hormone Support
6:30 AM
🌸
Morning Drink
Turmeric ginger water
9:00 AM
🥗
Breakfast
Sprouts + veggies — 1 bowl
1:00 PM
🍛
Lunch
Dal • 2 chapati • salad
5:30 PM
🍵
Snack
Green tea + chana
8:00 PM
🍜
Dinner
Veg soup + light khichdi
Day 4 — Hormonal Rhythm Support
Low-GI • Early Dinner
6:30 AM
🍋
Morning Drink
Lemon water
9:00 AM
🥣
Breakfast
Vegetable oats
1:00 PM
🍲
Lunch
Dal • veg curry • roti
5:30 PM
🍇
Snack
Fruit bowl small
7:30 PM
🌙
Dinner
Soup only — 1 bowl
Day 5 — Craving Control Day
Protein + Fibre Balance
6:30 AM
🌿
Morning Drink
Cinnamon + jeera water
9:00 AM
🥪
Breakfast
Moong dal chilla — 2 pcs
1:00 PM
🍚
Lunch
Brown rice small + dal
5:30 PM
🥜
Snack
Seeds & nuts mix
8:00 PM
🥗
Dinner
Salad + veg soup
Day 6 — Inflammation Cooling Day
Anti-Sugar • Low-GI
6:30 AM
🍵
Morning Drink
Tulsi tea
9:00 AM
🥣
Breakfast
Curd + seeds + fruits
1:00 PM
🍛
Lunch
Millet roti • dal • veg
5:30 PM
🍏
Snack
Green apple — 1
7:30 PM
🍜
Dinner
Light khichdi — 1 bowl
Day 7 — Hormone Reset & Light Day
Hydration • Clean Meals
6:30 AM
💧
Morning Drink
Detox water
9:00 AM
🥤
Breakfast
Smoothie bowl — 1 bowl
1:00 PM
🥗
Lunch
Veg rice bowl small
5:00 PM
🍐
Snack
Pear — 1
7:30 PM
🥣
Dinner
Soup only — 1 bowl
💡 PCOS Hormonal Balance — Bonus Tips
• Avoid long gaps — eat every 3–4 hours
• Walk 8–10k steps / light activity daily
• Reduce sugar, bakery & refined flour foods
• Sleep 7–8 hours — improves insulin balance
⚠ Important Disclaimer
This plan is a general PCOS supportive meal pattern. If you have thyroid, diabetes, pregnancy, fertility concerns, liver/kidney issues or are on medication, please consult your doctor or certified dietitian for a personalised clinical nutrition plan.