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Free PCOS diet chart
Answer five questions and get a one-day Indian PCOS meal chart — breakfast, mid-morning, lunch, snack and dinner — built around low-GI food you already eat.
How the free PCOS diet chart works
A good Indian PCOS diet keeps blood sugar steady, because insulin resistance drives many PCOS symptoms. The chart does that with three rules: pair every carb with protein and fibre, choose low-GI grains such as millets, oats and brown rice over refined flour, and spread food across five smaller meals instead of two or three large ones.
Portion guide for a typical plate
- Half the plate: vegetables or salad.
- A quarter: protein such as dal, paneer, eggs, chicken, fish or sprouts.
- A quarter: grains, for example 1–2 small millet or whole-wheat rotis, or about ¾ cup cooked rice.
- Snacks: a handful of roasted chana, nuts or a fruit, not biscuits or namkeen.
Who this chart is for
Adult women with a PCOS or PCOD diagnosis who want a practical starting point with regional Indian food. If you are pregnant, breastfeeding, on insulin or metformin, or under 18, speak to your doctor first. For a full 7-day plan, see the Indian PCOS diet chart or check individual foods in the PCOS food guide.
Common questions
- Is the free chart really free?
- Yes. It needs no signup. You can generate as many one-day charts as you like.
- Can I eat rice with PCOS?
- Usually yes, in a measured portion paired with dal and vegetables. See rice and PCOS.
- How is the paid plan different?
- It builds a new chart every day from your profile, adds recipes, a meal scanner and weekly reports for your doctor.
Medical disclaimer: Plate.Fit provides diet recommendations and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified medical practitioner before starting a new diet, especially if you are pregnant, nursing, taking medication, or have a chronic health condition.