Clinical Nutrition Approach = Right Quantity • Right Timing • Right GI Foods

As a Clinical Nutritionist, every diet plan is designed using medical assessment parameters such as BMI, body-fat %, lifestyle pattern, glycemic response, digestive tolerance, medications, thyroid status, insulin resistance & activity level. That is why each person receives individualised portions, meal timing and food combinations for safe sugar control.

✔ The goal is to maintain stable blood glucose using low-GI meals, protein–fiber balance, portion control and meal-to-meal glucose mapping.

⚕️ This 30-day chart is only a demo sample. The final plan is clinically personalised after nutrition screening, medical history review and lifestyle counselling.

30-Day PCOS / PCOD Hormonal Balance — Clinical Diet Plan
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PCOS / PCOD — Hormonal Balance Clinical Diet Plan (30 Days) Insulin-resistance friendly • Anti-inflammatory foods • Menstrual cycle & ovulation support

🍽️ Portion Logic — PCOS Nutrition

🥬 Fiber 45–50% • 🥚 Protein 25–30% • 🍚 Low-GI Carbs 20–25% • 🥑 Omega-healthy fats (small)

Day 1

Hormone-Calm Plate

🌅 Morning
  • 💧 Warm lemon water — 200 ml
  • 🌰 Almonds — 5
  • 🌱 Flax seeds — 1 tsp
🥣 Breakfast
  • 🥞 Moong dal chilla — 2
  • 🥛 Curd — 120 g
  • 🥗 Salad — 1 bowl
🍎 Mid-Snack
  • 🍓 Berries / Apple — 1 small
🍛 Lunch
  • 🫓 Multigrain roti — 2
  • 🥬 Lauki-chana — 1 bowl
  • 🥘 Dal — 120 g
☕ Evening
  • 🫘 Sprouts chaat — 1 bowl
🌙 Dinner
  • 🍲 Veg soup — 1 big bowl
  • 🧀 Paneer/Tofu — 90 g

⚖️ Anti-inflammatory • IR-friendly

Day 2

Insulin-Support Plate

🌅 Morning
  • 🥛 Jeera water — 200 ml
  • 🌰 Walnuts — 2
🥣 Breakfast
  • 🍚 Oats + seeds bowl
  • 🥛 Curd — 100 g
🍎 Mid-Snack
  • 🍊 Guava — 1 small
🍛 Lunch
  • 🫓 Roti — 2
  • 🥬 Bhindi — 1 bowl
  • 🥘 Rajma — 120 g
☕ Evening
  • 🥜 Roasted chana — 1 tbsp
🌙 Dinner
  • 🥣 Dal soup + salad

💗 Cycle-safe carb control

Day 3

Ovulation-Support Day

🥣 Breakfast
  • 🌾 Millet dosa — 2
  • 🥛 Curd — 120 g
🍛 Lunch
  • 🫓 Roti — 2
  • 🥬 Mix veg — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Peanut + seeds mix — 1 tbsp
🌙 Dinner
  • 🍲 Veg soup
  • 🥚 Egg white — 3
Day 4

Anti-Inflammatory Plate

🥣 Breakfast
  • 🥣 Besan chilla — 2
  • 🥛 Buttermilk — 1 glass
🍛 Lunch
  • 🍚 Brown rice — small
  • 🥬 Lauki-moong — 1 bowl
☕ Evening
  • 🍵 Green tea + 2 almonds
🌙 Dinner
  • 🥣 Moong soup — 1 bowl
Day 5

Cycle-Rhythm Meal Day

🥣 Breakfast
  • 🥗 Veg upma — 1 bowl
🍛 Lunch
  • 🫓 Roti — 2
  • 🥬 Tinda — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🍉 Fruit + seeds — small portion
🌙 Dinner
  • 🍲 Soup
  • 🧀 Paneer — 80 g
Day 6

Lean-Protein Focus

🥣 Breakfast
  • 🌮 Sprouts chilla — 2
  • 🥛 Curd — 100 g
🍛 Lunch
  • 🫓 Roti — 2
  • 🥬 Beans-gajar — 1 bowl
  • 🥘 Chole — 100 g
☕ Evening
  • 🥜 Roasted peanuts — 1 tbsp
🌙 Dinner
  • 🍲 Clear veg soup
  • 🥚 Egg white — 2
Day 7

Luteal-Phase Comfort

🥣 Breakfast
  • 🥞 Ragi dosa — 2
  • 🥛 Curd — 100 g
🍛 Lunch
  • 🍚 Millet khichdi — 1 bowl
  • 🥬 Mix veggies — 1 bowl
☕ Evening
  • 🍵 Chamomile tea — 1 cup
🌙 Dinner
  • 🥣 Tomato-dal soup — 1 bowl
Day 8

Low-GI Veg Day

Breakfast
  • 🥣 Veg poha — 1 bowl
Lunch
  • 🫓 Roti — 2
  • 🥬 Torai — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Seeds trail mix — 1 tbsp
Dinner
  • 🍲 Soup — 1 bowl
Day 9

Protein Rotation

Breakfast
  • 🥚 Egg bhurji — 2 eggs
Lunch
  • 🫓 Roti — 2
  • 🥬 Capsicum-beans — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🍵 Green tea + 1 khakhra
Dinner
  • 🥣 Dal soup — 1 bowl
Day 10

Fiber Priority Day

Breakfast
  • 🥗 Veg daliya — 1 bowl
Lunch
  • 🍚 Brown rice — 1/2 bowl
  • 🥬 Lauki-moong — 1 bowl
☕ Evening
  • 🍎 Apple slices + 2 walnuts
Dinner
  • 🍲 Veg soup — 1 bowl
Day 11

GI-Safe Rotation

Breakfast
  • 🥞 Besan toast — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Tori-chana — 1 bowl
☕ Evening
  • 🥜 Peanut chaat — small bowl
Dinner
  • 🥣 Lentil soup — 1 bowl
Day 12

Balanced Hormone Plate

Breakfast
  • 🥣 Oats chilla — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Bhindi — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🍵 Herbal tea + foxnuts 1 tbsp
Dinner
  • 🍲 Soup — 1 bowl
Day 13

Protein-Fiber Harmony

Breakfast
  • 🥗 Millet idli — 3
Lunch
  • 🍚 Brown rice — 1/2 bowl
  • 🥘 Rajma — 100 g
☕ Evening
  • 🥜 Almonds — 4 + seeds 1 tsp
Dinner
  • 🥣 Moong soup — 1 bowl
Day 14

Light Digestion Day

Breakfast
  • 🥣 Veg daliya — 1 bowl
Lunch
  • 🫓 Roti — 2
  • 🥬 Lauki — 1 bowl
☕ Evening
  • 🍵 Ginger tea (sugar-free)
Dinner
  • 🍲 Soup — 1 bowl
Day 15

Low-GI Plate

Breakfast
  • 🥞 Ragi chilla — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Bhindi — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Roasted soy nuts — 1 tbsp
Dinner
  • 🍲 Soup — 1 bowl
Day 16

Protein Support

Breakfast
  • 🥚 Egg white — 3
Lunch
  • 🍚 Brown rice — 1/2 bowl
  • 🥘 Chole — 100 g
☕ Evening
  • 🍵 Lemon water + seeds mix
Dinner
  • 🥣 Dal soup — 1 bowl
Day 17

GI-Safe Veg Mix

Breakfast
  • 🥗 Veg upma — 1 bowl
Lunch
  • 🫓 Roti — 2
  • 🥬 Beans-gajar — 1 bowl
☕ Evening
  • 🥜 Pumpkin seeds — 1 tsp
Dinner
  • 🍲 Soup — 1 bowl
Day 18

Fiber Boost Day

Breakfast
  • 🥣 Sprouts salad — 1 bowl
Lunch
  • 🍚 Millet khichdi — 1 bowl
  • 🥬 Veg mix — 1 bowl
☕ Evening
  • 🍉 Papaya — small bowl
Dinner
  • 🥣 Soup — 1 bowl
Day 19

Controlled Carb Plate

Breakfast
  • 🥞 Oats chilla — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Tinda — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Peanuts + raisins — 1 tbsp
Dinner
  • 🍲 Soup — 1 bowl
Day 20

Gut-Friendly Combo

Breakfast
  • 🥣 Daliya — 1 bowl
Lunch
  • 🍚 Brown rice — 1/2 bowl
  • 🥬 Lauki-moong — 1 bowl
☕ Evening
  • 🍵 Fennel water — 1 cup
Dinner
  • 🥣 Soup — 1 bowl
Day 21

Stability Day

Breakfast
  • 🥗 Millet idli — 3
Lunch
  • 🫓 Roti — 2
  • 🥬 Bhindi — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Chana + tiny gur pinch
Dinner
  • 🍲 Soup — 1 bowl
Day 22

Protein-Fiber Support

Breakfast
  • 🥚 Egg white — 2
Lunch
  • 🍚 Small rajma rice — 1/2 bowl
☕ Evening
  • 🍵 Tulsi tea — 1 cup
Dinner
  • 🥣 Dal soup — 1 bowl
Day 23

Low-GI Control

Breakfast
  • 🥞 Besan toast — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Lauki — 1 bowl
☕ Evening
  • 🥜 Sunflower seeds — 1 tsp
Dinner
  • 🍲 Soup — 1 bowl
Day 24

Digestive Friendly

Breakfast
  • 🥣 Sprouts salad — 1 bowl
Lunch
  • 🍚 Millet khichdi — 1 bowl
☕ Evening
  • 🍵 Cumin water — 1 cup
Dinner
  • 🥣 Soup — 1 bowl
Day 25

Balanced Rotation

Breakfast
  • 🥞 Ragi chilla — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Beans-gajar — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🥜 Trail mix — 1 tbsp
Dinner
  • 🍲 Soup — 1 bowl
Day 26

Protein Care

Breakfast
  • 🥚 Egg white — 3
Lunch
  • 🍚 Brown rice — 1/2 bowl
  • 🥘 Chole — 100 g
☕ Evening
  • 🍵 Mint tea — 1 cup
Dinner
  • 🥣 Dal soup — 1 bowl
Day 27

GI-Safe Veg Mix

Breakfast
  • 🥗 Veg upma — 1 bowl
Lunch
  • 🫓 Roti — 2
  • 🥬 Tinda — 1 bowl
☕ Evening
  • 🥜 Flax seeds — 1 tsp
Dinner
  • 🍲 Soup — 1 bowl
Day 28

Fiber Stability

Breakfast
  • 🥣 Veg daliya — 1 bowl
Lunch
  • 🍚 Millet rice — 1/2 bowl
  • 🥬 Veg mix — 1 bowl
☕ Evening
  • 🍵 Cinnamon water — 1 cup
Dinner
  • 🥣 Soup — 1 bowl
Day 29

Controlled Carb Day

Breakfast
  • 🥞 Oats chilla — 2
Lunch
  • 🫓 Roti — 2
  • 🥬 Bhindi — 1 bowl
  • 🥘 Dal — 1 bowl
☕ Evening
  • 🍵 Lemon ginger tea
Dinner
  • 🍲 Soup — 1 bowl
Day 30

Clinical Reset Day

Breakfast
  • 🥣 Sprouts + salad — 1 bowl
Lunch
  • 🍚 Millet khichdi — 1 bowl
  • 🥬 Veg mix — 1 bowl
☕ Evening
  • 🍵 Detox herbal tea
Dinner
  • 🥣 Light soup — 1 bowl

🩺 Hormonal balance & gut rest

⚕️ Clinical Note: Portions may vary as per BMI, insulin resistance & menstrual phase. Meal gap 3–3.5 hrs • Avoid refined sugar & bakery • Hydration 2–2.5 L/day • Walk + sleep hygiene.