PCOD ke liye diet plan 7 Behtareen Indian Recipes (Easy PCOD Diet Plan PDF Free Download)

PCOD ke liye diet plan PDF chahiye? Yahaan paaiye 7 best Indian recipes jo PCOD/PCOS symptoms ko control karne me madadgar hain. Free PCOD diet plan PDF download karein! PCOD (Polycystic Ovarian Disease) ek hormonal disorder hai jisme insulin resistance, irregular periods aur weight gain common hote hain. Balanced diet se hormones ko regulate karna aur symptoms ko control karna possible hai. Isi liye ek PCOD ke liye diet plan PDF aapke liye easy guide ban sakti hai jo daily routine me follow karna simple ho.

PCOD Ke Liye Diet Plan Basics

• Low-GI foods: Jisse sugar spikes kam ho (oats, brown rice).
• High-fiber vegetables: Jisse digestion improve ho aur satiety mile (broccoli, lauki, palak).
• Lean protein: Jisse muscle strength aur insulin sensitivity improve hoti hai (dal, chana, egg whites).
• Healthy fats: Hormone balance ke liye (flaxseeds, walnuts, olive oil).

7 Behtareen Indian Recipes for PCOD ke liye diet plan

• Besan Chilla with Mint Chutney – gluten-free aur protein-packed.
• Lauki Chana Dal – high fiber + protein rich.
• Palak Moong Dal Khichdi – easy digestible, low GI.
• Oats Vegetable Upma – perfect breakfast for PCOD diet plan.
• Ragi Dosa with Coconut Chutney – calcium + low glycemic index.
• Vegetable Quinoa Pulao – better option than white rice pulao.
• Chana Salad with Flaxseeds – insulin sensitivity ke liye helpful.

1. Lauki Chana Dal Curry

Ingredients (2 servings):

• Lauki (Bottle gourd) – 1 cup (chopped)
• Chana dal – ½ cup (soaked for 2 hrs)
• Onion – 1 small (chopped)
• Tomato – 1 medium (chopped)
• Green chili – 1
• Haldi – ½ tsp
• Jeera – ½ tsp
• Salt – as per taste
• Ghee – 1 tsp

Steps:

1. Pressure cooker me chana dal aur lauki 2 cups paani ke saath 2–3 whistles tak pakaen.
2. Ek pan me ghee garam karke jeera tadka dein.
3. Onion, tomato, green chili dal kar bhunein.
4. Haldi aur salt daal kar ache se mix karein.
5. Cooked dal-lauki mixture isme daal kar 5 minutes simmer karein.
6. Garam masala optional add karke serve karein.

✅ PCOD Benefit: High fiber + protein, blood sugar spikes control.

2. Palak Moong Dal Khichdi

Ingredients:

• Yellow moong dal – ½ cup
• Rice (brown or basmati) – ½ cup
• Spinach (palak) – 1 cup (chopped)
• Onion – 1 small
• Garlic – 2 cloves
• Salt – to taste
• Ghee – 1 tsp
• Jeera – ½ tsp

Steps:

1. Moong dal aur rice ko wash karke cooker me daal dein.
2. 3 cups paani, haldi aur salt daal kar 3 whistles tak pakaen.
3. Ek pan me ghee + jeera + garlic bhunein.
4. Onion aur palak daal kar 2 min saute karein.
5. Is tadke ko khichdi me daal kar 5 min simmer karein.

✅ PCOD Benefit: Iron + protein-rich, digestion friendly.

3. Oats Vegetable Upma

Ingredients:

• Rolled oats – 1 cup
• Carrot, beans, peas – 1 cup (chopped)
• Onion – 1 small
• Green chili – 1
• Mustard seeds – ½ tsp
• Curry leaves – 4–5
• Salt – to taste
• Oil – 1 tsp

Steps:

1. Oats ko dry roast karke side me rakh lein.
2. Pan me oil, mustard seeds, curry leaves daal kar tempering banayein.
3. Onion, green chili aur vegetables ko 5 min saute karein.
4. 2 cups paani aur salt daal kar boil karein.
5. Ab oats daal kar 3–4 min cook karein.

✅ PCOD Benefit: Low GI breakfast, insulin resistance me help karta hai.

4. Ragi Dosa with Coconut Chutney

Ingredients:

• Ragi flour – 1 cup
• Rice flour – ¼ cup
• Curd – ½ cup
• Water – as needed
• Salt – to taste
• Oil – 1 tsp (for dosa)

Steps:

1. Ragi flour + rice flour + curd + water mix karke smooth batter banayein.
2. 15 min rest karein.
3. Non-stick pan garam karke batter spread karein.
4. Light oil daal kar crispy dosa banayein.
5. Coconut chutney ke saath serve karein.

✅ PCOD Benefit: Calcium + high fiber, periods cramps me relief.

5. Vegetable Quinoa Pulao

Ingredients:

• Quinoa – 1 cup (washed)
• Mixed vegetables (beans, carrot, peas) – 1 cup
• Onion – 1 small
• Garlic – 2 cloves
• Jeera – ½ tsp
• Salt – to taste
• Oil – 1 tsp

Steps:

1. Cooker me oil garam karke jeera aur garlic fry karein.
2. Onion aur veggies saute karein.
3. Quinoa wash karke add karein, 2 cups paani aur salt dalen.
4. 2 whistles tak pakaen.
5. Green coriander se garnish karein.

✅ PCOD Benefit: Better than rice, rich in protein + low GI.

6. Chana Salad with Flaxseeds

Ingredients:

• Boiled kala chana – 1 cup
• Tomato – 1 small (chopped)
• Cucumber – ½ cup (chopped)
• Onion – 1 small
• Lemon juice – 1 tbsp
• Flaxseeds – 1 tsp (roasted)
• Salt & pepper – as per taste

Steps:

1. Sabhi chopped veggies ek bowl me daal dein.
2. Boiled chana aur flaxseeds add karein.
3. Salt, pepper, lemon juice daal kar mix karein.
4. Cold salad ke roop me serve karein.

✅ PCOD Benefit: High protein + Omega-3 for hormone balance.

7. Besan Chilla with Mint Chutney

Ingredients:

• Besan – 1 cup
• Onion, tomato, capsicum – ½ cup (finely chopped)
• Green chili – 1
• Ajwain – ¼ tsp
• Salt – to taste
• Oil – 1 tsp

Steps:

1. Besan + water + salt + ajwain mix karke smooth batter banayein.
2. Veggies mix karein.
3. Non-stick pan pe thin chilla spread karein.
4. Thoda oil daal kar dono side se cook karein.
5. Mint chutney ke saath serve karein.

✅ PCOD Benefit: Gluten-free, protein rich snack.

Science Corner

• PCOD me insulin resistance common hota hai. (Source: PubMed 20484445, 29734548)
• Low-GI, high-fiber diet insulin spikes ko control karti hai aur androgen levels reduce karti hai.
• Clinical trials ne dikhaya hai ki dietary modification se cycle regularity aur metabolic health improve hoti hai.

Foods to Avoid in PCOD

• White bread, maida, bakery items
• Sugary drinks, soft drinks
• Fried foods, packaged snacks
• Red meat in excess
• Dairy (agar acne zyada hai to limit karein)

Free Printable PDF – PCOD ke liye diet plan

👉 Aapke liye humne ek “PCOD Diet Plan with Recipes – Free PDF” banaya hai jise aap download karke kitchen me laga sakti hain.

Download FREE PCOD Diet Plan PDF (Easy Recipes Inside)

FAQs for PCOD ke liye diet plan

Q1: PCOD ke liye sabse accha breakfast kya hai?

Ans: Oats upma ya moong dal chilla best hai kyunki yeh insulin spikes ko kam karte hain aur energy dete hain.

Q2: Kya PCOD me rice khana allowed hai?

Ans: White rice avoid karein. Instead, brown rice ya quinoa choose karein jo low GI aur fiber-rich hote hain.

Q3: PCOD ke liye fruits kaunse best hain?

Ans: Apple, berries, pear, guava aur papaya – yeh sab low GI aur high fiber fruits hain.

Q4: Kya dairy products PCOD me khana theek hai?

Ans: Agar acne aur bloating problem hai to milk aur cheese kam karein. Greek yogurt ek better option hai.

Q5: PCOD ke liye ek simple diet plan PDF mil sakta hai?

Ans: Haan! Aap upar diya gaya FREE printable PCOD diet plan PDF download kar sakti hain.