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ALITHEAUHEALTH

Food & everyday nutrition

PCOS / PCOD: a sample day

A flexible vegetarian menu with grains, pulses, dairy or soy, vegetables and whole fruit.

There is no single diet composition that suits everyone with PCOS. This is a balanced example to adapt, not a rule to remove carbohydrates or pursue weight loss regardless of your needs. The source guideline also uses the newer term PMOS.

Energy
1630 kcal
Protein
83 g
Fibre
40 g

Approximate totals for the measured base menu. Swaps, brands and added ingredients change these values.

Before using this example

  • For adults seeking general meal ideas. Portions and energy needs vary with body size, activity, health and medicines.
  • Children, pregnancy or breastfeeding, an eating-disorder history, kidney disease, advanced liver disease or insulin/sulfonylurea treatment need an individual plan rather than this example.
  • Contains milk, wheat, nuts or soy where listed. Use suitable alternatives for allergies or intolerance; substitutions change the nutrition estimate.

Breakfast

Apple and almond oats

45 g dry oats, 200 g milk, 100 g apple and 10 g almonds.

Cook oats in milk and water as needed. Top with chopped apple and measured nuts.

Possible swap: Use a savoury oat breakfast if preferred; match portions to your appetite and needs.

Measured ingredients and estimated nutrition
  • Oats (dry weight): 45 g
  • Plain milk, 2% fat: 200 g
  • Apple with skin: 100 g
  • Almonds: 10 g

About 385 kcal · 17 g protein · 8 g fibre.

Mid-morning

Apple and almonds

One small apple (150 g edible portion) and 15 g almonds, roughly 12 almonds.

Wash and slice the apple. Measure the nuts rather than eating from the packet.

Possible swap: A seasonal whole fruit can replace the apple; amounts and calories vary.

Measured ingredients and estimated nutrition
  • Apple with skin: 150 g
  • Almonds: 15 g

About 165 kcal · 4 g protein · 5 g fibre.

Lunch

Roti, lentils and greens

Two small rotis from 60 g atta, dal from 50 g dry lentils, 100 g spinach and 100 g dahi.

Cook dal thoroughly, prepare rotis without added fat, and use 5 g oil across the meal.

Possible swap: Replace wheat with a tolerated grain if needed; PCOS alone does not mean wheat must be excluded.

Measured ingredients and estimated nutrition
  • Whole-wheat flour (dry; soft-wheat reference): 60 g
  • Lentils (dry weight): 50 g
  • Spinach (raw weight): 100 g
  • Olive oil: 5 g
  • Plain low-fat yogurt / dahi: 100 g

About 505 kcal · 26 g protein · 15 g fibre.

Afternoon

Cucumber dahi

150 g plain low-fat dahi with 100 g chopped cucumber.

Combine and season lightly with roasted cumin if tolerated. No oil or sugar is included.

Possible swap: Choose a suitable plain dairy-free alternative if needed; check its nutrition and protein.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 150 g
  • Cucumber with peel: 100 g

About 110 kcal · 9 g protein · 1 g fibre.

Dinner

Tofu and brown-rice bowl

150 g cooked brown rice, 120 g firm tofu, 100 g carrot and 100 g spinach.

Sauté or steam vegetables, heat tofu through and use 5 g oil in total. Serve with rice.

Possible swap: A different pulse or dairy protein can be used if tolerated; substitutions change the nutrition.

Measured ingredients and estimated nutrition
  • Brown rice (cooked weight): 150 g
  • Firm tofu (calcium-set): 120 g
  • Carrot (raw weight): 100 g
  • Spinach (raw weight): 100 g
  • Olive oil: 5 g

About 465 kcal · 29 g protein · 10 g fibre.

Putting it into practice

  • Regular, sustainable meals matter more than following a named restrictive diet. Weight management, where relevant, should be individual and free from blame.
  • Do not stop medicines or supplements because you are changing meals. Pregnancy, fertility treatment and glucose-lowering medicines may change your requirements.
  • Increase fibre gradually if this is more than you usually eat, and adjust portions to your tolerance.

About this resource

An illustrative menu prepared for Alitheau on 24 September 2026. General guidance checked against the sources below; nutrition estimated from USDA FoodData Central ingredients. No individual assessment or clinician review is implied.

How the nutrition estimates were calculated

USDA FoodData Central values per 100 g were multiplied by the listed edible ingredient weights, then added before rounding. Dry bulgur is a proxy for broken wheat; whole-grain wheat flour is a proxy for atta. Whole dry mung beans are used where specified, not split yellow dal. Brand, variety, cooking losses and household measures vary. Water and small amounts of spices are not counted; all listed oil is counted. This is an estimate, not laboratory analysis.

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