In the last post, we talked about the kind of food you should be eating in order to reduce your PCOS symptoms, whether you want to lose or maintain your weight.
Today, lets try to simplify it and come up with what a good meal plan looks like when you are dealing with PCOS.
I don’t like to use the word “diet” because that sounds like you are trying to lose weight, which need not necessarily be the case. We are just trying to understand our body and how it responds to what we eat. Since insulin resistance is one of the main issues seen with PCOS, its always a good idea to balance your meals accordingly.
Carbohydrates are not the enemy, they are our major source of energy but they do need to be consumed within limits and along with proteins and good fats.
In my opinion, you do not need to deny yourself sugar or sweets completely if you really enjoy it. But, don’t go crazy either. Instead of eating a whole bar of chocolate, keep that bar in the fridge and reward yourself by eating a small piece every day. Savour the taste of that one piece. Over time, you will find that it is enough to satisfy your sugar craving. However, if you feel that the taste of sugar will make you want more and its better to stop completely, go for it. You know yourself the best.
Before making any dietary change, please consult your doctor to see if it suitable for you to do so. I have made this meal plan with a 1600-2000 calorie per day diet in mind. Remember that, in order to lose weight, you need to make a calorie deficit. That is, you have to burn more calories than what you consume. Daily activities and exercise will help you do that.
MyFitnessPal is a great app to track your meals and exercise in an effective way, it was really helpful for me when I was trying to lose weight and it would be for you too.
Here’s a sample PCOS friendly Indian diet:
BREAKFAST around 7:00-9:00 AM (aim for 400 calories):
3 Chapati/Roti : (60 calories per piece = 180 calories)
2 Boiled eggs : 154 calories
1 cup of milk : 124 calories
Fruit
Or
2-3 Idlis : 138 calories
1/2 cup of sambar: 154 calories
1 cup of milk : 124 calories
Or
1/2 cup oatmeal with milk: 150 calories
2 boiled eggs : 154 calories
Fruit
BRUNCH (11 AM)
1 cup of buttermilk (full fat) : 150 calories
Fruit –
1 medium apple : 94 calories
1 medium banana : 104 calories
LUNCH
Vegetarian
3 chapati or 1/2 cup rice (preferably brown rice)
1 cup of Sabji (please see here for list of vegetables which are good for you!)
Sabji ideas:
Lauki ki sabji
Bhindi masala
Cabbage and peas sabji
Methi palak sabji
Mushroom masala
Baingan barta (eggplant sabji)
Beetroot sabji
Beans bhaji
Guar sabji (Cluster beans sabji)
Broccoli sabji
Keep the sabji recipe simple, and low on oil or butter. A simple tadka with rai (mustard seeds) and jeera, with lots of garlic., little bit of onion or tomato if you prefer and a little haldi (turmeric) would do. I have not mentioned the calories, because it all depends on how you cook it.
1/2 cup dal
As you all know, dal/lentils are a wonderful source of protein. You can use any kind of dal you like. Moong dal is better if you have gastritis. Experiment with different kinds of dal everyday by adding palak (spinach), methi (fenugreek leaves), tomato or just a simple tadka with garlic and onion.
A big bowl of salad (cucumber, carrot, lettuce, tomato etc)
Or
Non vegetarian
3 chapati or 1/2 cup rice
1 piece of grilled chicken or fish
You can prepare chicken or fish in a healthy way with a bit of oil and less amount of masala. A simple chicken stirfry with veggies is a great option too.
1/2 cup sabji
A big bowl of salad (cucumber, carrot, tomato, lettuce etc)
EVENING SNACK
Fruit : Apple/banana/seasonal fruit
Tea/coffee/milk
DINNER (7-9 PM)
Same as lunch but you can try a different sabji/dal/non vegetarian item.
Its a good idea to eat a light dinner, so you can repeat the lunch menu but reduce the quantity. Eat dinner as early as possible, but not so early that you would feel hungry later on.
This meal plan is only an idea that you should tweak as per your tastebuds. Don’t force yourself to eat things you do not enjoy, you will be miserable. But, having said that, don’t say ice cream makes me happy and have it four times a day! 🙂
Play around with the amount of calories you consume daily, as well as the amount of exercise that you do until you start to see a change in your weight by the scale or inches with the measuring tape.
You will have a few hits and misses but perseverance and consistency will pay off eventually.
Good luck and happy eating! 🙂
Featured image source: http://www.watscooking.com/dishes/roti-with-sabji/1192786
