Time Menu Key Nutrients
On Waking Water + Lime Drops Vitamin C
Before 9.30 am Sprouted Green gram Salad With Carrot, Cucumber, Cabbage,Onion Protein, Fiber, Minerals Carbohydrates, Antioxidants
Pomegranate Minerals, Vitamin , Fiber
Almonds / Boiled Egg Proteins, Omega 3 Fatty Acids
11.00 am Green Tea + Roasted Pumpkin Seeds Antioxidants, Vitamins
1.00 pm

Brown Rice Proteins, Fiber, Carbohydrates
Channa Kolambu/ Fish Curry Proteins, Vitamins, Minerals
Mixed Vegetable Poriyal Vitamins, Minerals, Antioxidants, Carbohydrates
5.00 pm Coffee Or Tea + Boiled Sundal (Black Channa) Proteins, Calcium
7.30 pm

Mushroom Soup Protein, Vitamins,Minerals
Channa Kolambu / Fish Curry Protein, Fats, Vitamins, Minerals, Fiber
Carrot Cucumber Salad Vitamins, Minerals, Antioxidants, Carbohydrates
9.00 pm Milk With Pepper And Turmeric Proteins,Fats, Antioxidants

Note : 

The free PCOD weight loss diet plan given below is just an illustration and not for following without a nutritionist’s guidance. Wootu Nutrition always promotes customised diet plans for every individual as one diet plan does not suit everyone and on dietary terms it is not recommended also. If you want to follow a PCOS weight reduction diet, please contact our nutritionists here who will help you get a tailor made diet chart designed for you considering your anthropometric, bio-chemical, clinical and dietary patterns including your likes, dislikes, allergies etc.,


  • Cereals and Grains : Whole grains like Rice, Barley, Maize , Quinoa , etc
  • Pulses and legumes: Beans, Peas, chickpeas, Lentils , Kidney Beans, Lima Beans etc.
  • Fruits and vegetables: Apple, Pears, Plums, Dates, Strawberries, Broccoli, Cauliflower, Capsicum, Tomatoes, Pumpkin , Amaranth, Spinach ,Kovaikai, Avaraikai, Carrot, Beans
  • Nuts and oil: Coconut Oil, Coconut, Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds
  • Non Veg Sources : Organic Meat, Oily Fish Such As Salmon, Sardine, Tuna, Eggs, Poultry


  • Refined Cereals like White Bread, anything made from White Flour, White Potatoes, Pastas
  • Soy foods like Tofu, Tempeh, Soymilk , Soya
  • Unhealthy fats like Margarine, hydrogenated oils
  • High Glycemic foods like Dried Fruits, Ice Creams, Fruit Juices, Packed Soups, Flavoured Yogurts, Candies
  • Starchy vegetables like Corn, Potatoes, Peas
  • Milk and Milk Products like Curd, Paneer, Yogurts