Diet forPCOS& Great Hair
ON WAKING UP
- 1 glass warm water with lime with 2-3 prunes
- 6 overnight soaked Almonds + 4-5 black raisins
- 1-2 elaichi banana
- with 8-10 overnight soaked Fenugreek seeds
FIRST MEAL - BREAKFAST
- 1-3 Egg white vegetable omelette
- 1-3 egg white vegetable bhurji with 2 slices of multigrain bread
- 2-3 medium sized vegetable patties (boiled potato + cilantro + green peas + corn + green beans + 1 slice of multigrain bread)
- 2 medium sized protein patties (mixed sprouts boiled and churned + soya chunks / lobia beans)
- 2 medium sized sweet potato patties
- 2 moong dal paneer vegetable chilla (140gms of grated paneer) / 2 plain moong dal chilla)
- 2 besan vegetable paneer chilla (140gms of grated paneer) / 2 plain besan chilla
- A bowl of mix sprouts chaat with ginger, blanched spinach and oats
- 2 medium ragi dosa with coconut chutney
- 2 mix dal dosa (50% chana dal + toor dal + moong dal + urad dal + masoor dal – all 10% soak for 8 hours and then ground) + coconut chutney
- A cup of vegetable poha with peanuts and pomegranate seeds
- 1 vegetable stuffed multigrain paratha
SECOND MEAL - MID MORNING MEAL
- 1 tablespoon of roasted flax seeds + black sesame seeds + ajwain seeds
- 1 tablespoon of mixed seeds (sunflower seeds + pumpkin seeds + chia seeds)
- 1 glass of coconut water
- A small bowl of peanuts
-
A glass of buttermilk (3 tbsp of curd + 1 cup water + spices and pinch of rock salt churn all well)
THIRD MEAL - LUNCH
- 2 multigrain roti + 1- 2 bowl of stir fried vegetables (cauliflower + carrot + French beans + flat beans + capsicum + tomatoes)
- A bowl of daal + A bowl of sabji + 1 glass of buttermilk
- A bowl of chana palak dal with 1 tsp ginger and garlic + tomatoes
- A bowl of chana palak dal with 1 tsp ginger and garlic + tomatoes
- A bowl of dudhi chana palak dal
- ½ cup quinoa with stir fried veggies
- 1 Jowar pocket with 1 protein patties and veggies with hummus
- A cup of buckwheat porridge with mung dal and palak-broccoli + garlic and other veggies
- 2-3 steamed idlis with a bowl of vegetable sambar and chutney
- A bowl of vegetable jowar upma
FOURTH MEAL - EVENING SNACK
- 1 fruit
- 2 khakhra
- A cup of ghee roasted Makhanas
- 2 Egg whites
- 2 Wanuts + 2 Figs + 4 Cashews
- 5-6 of carrot fingers with hummus
- Avocado (Guacamole)
FIFTH MEAL - EVENING SNACK
- A large bowl of mixed vegetable soup
- A large bowl of lentil soup
- A cup of oats porridge with stir fried veggies
- A medium bowl of saute tofu with asparagus and broccoli
- A cup of vegetable bajra khichdi
- 1 oats vegetable besan chilla with veg soup
- A cup of chicken soup with stir fried veggies
- ½ cup of steamed brown rice + small – medium sized grilled / steamed fish with a cup of dal
- 2 medium sized of vegetable quinoa patties
- 1 chilla with paneer bhurji
- A bowl of spinach pumpkin soup