Transform Your Health with a Customized Diet Plan for PCOS

Why Choose a Specialized PCOS Diet?

PCOS affects millions of women worldwide, manifesting in weight gain, irregular periods, acne, and fatigue. The right dietary choices can:

• Regulate insulin levels: Prevent insulin resistance and improve energy levels.
• Promote weight management: Achieve and maintain a healthy weight without extreme diets.
• Balance hormones naturally: Alleviate symptoms like acne and hair thinning.
• Improve fertility: Support reproductive health and cycle regularity.

What Makes Harpreet's Diet Different?

At Harpreet's Diet, we understand that every body is unique. Our diet plans are:

• Personalized: Designed based on your medical history, symptoms, and goals.
• Sustainable: Focused on long-term lifestyle changes rather than quick fixes.
• Expert-Backed: Crafted by a certified nutritionist specializing in PCOS.

Highlights of Our PCOS Diet Plan

When you sign up with us, here’s what you can expect:

• Low Glycemic Index (GI) Foods: Stabilize blood sugar levels and curb cravings.
• Anti-Inflammatory Meals: Incorporate foods like berries, leafy greens, and omega-3s.
• Balanced Macronutrients: Ensure optimal protein, fats, and carbs for energy.
• Meal Timing Tips: Learn the best times to eat for better digestion and metabolism.
• Supplement Guidance: Recommendations to fill any nutritional gaps.

 

Here is a 7-day diet plan for pcos:

Day 1:

Breakfast:

• Oatmeal with Flaxseeds & Berries
  • ½ cup rolled oats
  • 1 tablespoon ground flaxseeds
  • ½ cup mixed berries (blueberries, strawberries)
  • 1 teaspoon chia seeds
  • Sweetened with a small amount of stevia or honey (optional)
  • 1 boiled egg on the side for protein

Snack:

• Greek Yogurt with Almonds
  • ½ cup unsweetened Greek yogurt
  • 10-12 raw almonds
  • A drizzle of honey (optional)

Lunch:

• Grilled Chicken Salad
  • 4 oz grilled chicken breast
  • Mixed greens (spinach, arugula, kale)
  • ½ avocado, sliced
  • Cherry tomatoes, cucumber, bell peppers
  • Olive oil and lemon juice dressing
  • 1 tablespoon pumpkin seeds

Snack:

• Apple with Nut Butter
  • 1 medium apple
  • 1 tablespoon almond or peanut butter (unsweetened)

Dinner:

• Salmon with Roasted Vegetables
  • 4 oz grilled or baked salmon (rich in omega-3)
  • Roasted broccoli, zucchini, and cauliflower with olive oil and herbs
  • ½ cup quinoa or brown rice
  • Steamed spinach with garlic and olive oil

Day 2:

Breakfast:

• Avocado & Egg on Whole Wheat Toast
  • 1 slice of whole-grain toast
  • 1 boiled or poached egg
  • ½ avocado, mashed with salt and pepper
  • Sprinkle of chia seeds for extra fiber

Snack:

• Veggie Sticks with Hummus
  • Carrot sticks, cucumber, and celery
  • 2 tablespoons of hummus

Lunch:

• Lentil Salad with Tofu
  • 1 cup cooked lentils
  • 4 oz grilled tofu
  • Cucumber, bell peppers, red onions
  • Lemon and olive oil dressing
  • A sprinkle of feta cheese (optional)

Snack:

• Cottage Cheese with Berries
  • ½ cup low-fat cottage cheese
  • ½ cup mixed berries

Dinner:

• Turkey Stir-Fry with Vegetables
  • 4 oz ground turkey or turkey breast
  • Stir-fry with broccoli, bell peppers, mushrooms, and onions
  • 1 tablespoon coconut oil or olive oil for cooking
  • ½ cup quinoa or cauliflower rice

Day 3:

Breakfast:

• Chia Pudding with Almond Milk & Walnuts
  • 3 tablespoons chia seeds
  • 1 cup unsweetened almond milk
  • 1 tablespoon walnuts, chopped
  • A few slices of banana for sweetness

Snack:

• Boiled Eggs & Veggies
  • 2 boiled eggs
  • Sliced cucumber and cherry tomatoes

Lunch:

• Chicken & Spinach Salad
  • 4 oz grilled chicken breast
  • 2 cups spinach and mixed greens
  • Cucumber, tomatoes, and red onions
  • Olive oil and balsamic vinegar dressing
  • 1 tablespoon sunflower seeds

Snack:

• Coconut Yogurt with Chia Seeds
  • ½ cup unsweetened coconut yogurt
  • 1 tablespoon chia seeds

Dinner:

• Baked Cod with Sweet Potato
  • 4 oz baked cod
  • ½ medium sweet potato, roasted
  • Steamed green beans
  • 1 tablespoon olive oil drizzled on top of vegetables

Day 4:

Breakfast:

• Veggie Omelet with Avocado
  • 2 eggs, scrambled with spinach, mushrooms, and bell peppers
  • ½ avocado, sliced on the side

Snack:

• Berries & Walnuts
  • ½ cup mixed berries
  • 1 tablespoon walnuts

Lunch:

• Quinoa & Chickpea Salad
  • 1 cup cooked quinoa
  • ½ cup cooked chickpeas
  • Cucumber, cherry tomatoes, red onion, and parsley
  • Olive oil and lemon dressing

Snack:

• Celery Sticks with Peanut Butter
  • 4-5 celery sticks
  • 1 tablespoon natural peanut butter (unsweetened)

Dinner:

• Chicken & Veggie Bowl
  • 4 oz grilled chicken breast
  • Roasted cauliflower, Brussels sprouts, and carrots
  • ½ cup brown rice or quinoa

Day 5:

Breakfast:

• Smoothie
  • 1 cup spinach
  • 1 scoop plant-based protein powder
  • ½ cup frozen berries
  • 1 tablespoon almond butter
  • 1 cup unsweetened almond milk

Snack:

• Pumpkin Seeds & Fruit
  • 2 tablespoons pumpkin seeds
  • 1 small orange or apple

Lunch:

• Grilled Shrimp Salad
  • 4 oz grilled shrimp
  • Mixed greens, avocado, cucumber, and bell peppers
  • Olive oil and lemon dressing

Snack:

• Carrot Sticks with Guacamole
  • 1 small carrot, cut into sticks
  • 2 tablespoons homemade guacamole

Dinner:

• Zucchini Noodles with Turkey Meatballs
  • Zucchini noodles (zoodles) sautéed with garlic and olive oil
  • 4-5 lean turkey meatballs (baked)
  • A sprinkle of Parmesan (optional)

Day 6:

Breakfast:

• Cottage Cheese with Pineapple & Flaxseeds
  • ½ cup cottage cheese
  • ¼ cup pineapple (fresh or frozen)
  • 1 tablespoon ground flaxseeds

Snack:

• Mixed Nuts
  • A small handful of raw, unsalted mixed nuts (almonds, walnuts, pecans)

Lunch:

• Eggplant & Chicken Stir-Fry
  • 4 oz grilled chicken breast
  • Stir-fried eggplant, bell peppers, and onions
  • 1 tablespoon olive oil and soy sauce for flavor
  • ½ cup cooked quinoa

Snack:

• Hard-Boiled Eggs & Avocado
  • 2 hard-boiled eggs
  • ½ avocado, sliced

Dinner:

• Baked Salmon with Asparagus
  • 4 oz baked salmon
  • Roasted asparagus with olive oil
  • ½ cup wild rice

Day 7:

Breakfast:

• Almond Flour Pancakes with Berries
  • 2 almond flour pancakes
  • Topped with fresh berries and a dollop of Greek yogurt
  • Sweeten with a drizzle of honey (optional)

Snack:

• Cucumber & Hummus
  • ½ cucumber, sliced
  • 2 tablespoons hummus

Lunch:

• Chicken & Roasted Veggie Bowl
  • 4 oz grilled chicken
  • Roasted Brussels sprouts, carrots, and sweet potatoes
  • 1 tablespoon olive oil and herbs for flavor

Snack:

• Mixed Berries & Chia Seeds
  • ½ cup mixed berries
  • 1 tablespoon chia seeds

Dinner:

• Turkey & Spinach Stuffed Peppers
  • 1 bell pepper stuffed with a mixture of ground turkey, spinach, and quinoa
  • Roasted on the oven until tender

 

Start Your PCOS Health Journey Today!

Don’t let PCOS hold you back. At Harpreet's Diet, we’re committed to helping you thrive. With the right diet plan, you can take charge of your health and live your best life.

Book Your Free Consultation Now!

Ready to transform your health? Visit Harpreet's Diet today to schedule a consultation and take the first step toward managing PCOS naturally.