Every 1 out of 5 women suffers from PCOD / PCOS, and people aimlessly teach women to maintain a ‘healthy lifestyle’ & ‘lose weight’. Now, isn’t it important to clarify the exact meaning of a ‘healthy lifestyle’ or how one should lose weight? You might be fabulously lean, but still, your gynae would want you to lose weight! 

Foodism will help you know about different ‘healthy meals’ you can incorporate into your diet to beat PCOD / PCOS - 

Breakfast

1. PCOD / PCOS friendly pancakes 

This breakfast option is stacked with fibre, protein and omega-3 to help balance your blood sugar levels. 

Ingredients- 

• ½ cup pumpkin puree
• ¼ cup oat flour
• ¼ cup almond flour (or whole wheat)
• 1 tbsp ground flaxseed
• ½ tsp cinnamon
• ¼ tsp nutmeg (optional)
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1–2 tsp maple syrup

Instructions - 

1. In a bowl, whisk together the pumpkin puree, vanilla and sweetener
2. Mix in oat flour, almond flour, flaxseed, baking powder, cinnamon, nutmeg, and salt.  Stir until smooth.
3. Let it sit for 5 minutes to allow the flax and oat flour to absorb liquid.
4. Heat a non-stick pan over medium heat, add a little coconut oil or ghee. 
5. Pour small scoops of batter and spread into pancakes. Cook each side for about 2–3 minutes until golden and firm.
6. Serve these delicious pumpkin pancakes, which are PCOD / PCOS friendly and can be enjoyed with Greek yoghurt or almond butter
7. Tip: You can replace the pumpkin puree with sweet potato puree to make delicious sweet potato pancakes. Enjoy guilt-free! 
8. Add boiled eggs alongside if you prefer.       

Chia seed pudding                                                                                                                                                                       

This option is a great way to balance your hormones, causes no spike in blood sugar and is good to digest. 

Ingredients - 

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk (or any plant-based milk)
• ½ tsp vanilla extract
• ½ tsp cinnamon
• 1–2 tsp maple syrup, honey, or stevia (optional, adjust to taste)
• A pinch of pink salt
• Fresh berries, pumpkin seeds, sunflower seeds, sliced walnuts or almonds, any nut butter (for topping; optional)

Instructions - 

1. In a bowl, whisk together chia seeds, almond milk, vanilla, cinnamon, sweetener, and salt.
2. Stir well and refrigerate for at least 2–3 hours or overnight. Stir once after 15 minutes to avoid clumping.
3. Add any of the suggested toppings, enjoy your PCOD / PCOS friendly chia seed pudding and be energetic the entire day! 
4. Protein smoothie bowl 

An amazing option of anti-inflammatory, hormone-balancing and super-filling meal to keep you up for your day! 

Ingredients - 

• 2 small frozen bananas
• ½ cup frozen mixed berries (blueberries, strawberries, raspberries)
• 1 scoop plant-based protein powder (unsweetened)
• 1 tbsp chia seeds or flaxseeds
• ½ cup unsweetened almond milk (or oat/coconut milk)
• 1 tbsp nut butter (almond or peanut)
• A pinch of cinnamon
• Fresh berries, granola, coconut flakes, Greek yoghurt or nut butter (for topping; optional)

Instructions - 

1. In a blender, combine all base ingredients. Blend until thick and creamy. If too thick, add a splash of more milk.
2. Pour into a bowl, add your favourite toppings, and enjoy with a spoon or a straw.
3. Your healthy PCOD / PCOS friendly protein smoothie bowl breakfast is now ready. 
4. You can make a green detox smoothie bowl or a chocolate smoothie bowl. Stay tuned to Foodism for recipes of such fantastic smoothies! 

Lunch

1. Beet-o-Pasta

Ingredients - 

• 2 beetroots
• 1 onion
• 3-4 cloves of garlic
• 1 cup lentil pasta
• 1 tsp jalapeno vinegar (or any other vinegar)
• 2 tbsp nutritional yeast
• 1 tbsp Tahini
• ½ cup roasted walnuts
• 1 tsp dried basil
• 2-3 leaves of fresh basil

Instructions - 

1. Bake chopped beetroot, onions and garlic at 180°C for 10 min.
2. In a pot, bring water to a boil, add 1 cup of lentil-based pasta and cook. 
3. Transfer baked veggies to a blender, add jalapeno vinegar, nutritional yeast, tahini and roasted walnuts and blend them to a smooth paste.
4. Preheat a pan, add beet sauce and saute for a minute. Then add in cooked pasta and mix till they are well-coated. Cook this for 2 more minutes.
5. Adjust the consistency by adding water and top with dried basil
6. Your PCOD / PCOS friendly pasta is ready. Top it with walnuts and enjoy. Do not dig into unhealthy pastas anymore! 
7. Quinoa Buddha Bowl

Ingredients - 

For the bowl: 

• ½ cup quinoa (uncooked)
• 1 medium sweet potato, peeled and cubed
• ½ cup cooked chickpeas
• ½ sliced avocado
• ½ cup steamed broccoli
• 1 cup baby spinach or mixed greens
• 1 tsp olive oil
• Salt & pepper to taste
• Optional: Red cabbage, cherry tomatoes, cucumber, grated carrots

For the tahini-lemon dressing:

• 1½ tbsp tahini
• 1 tbsp lemon juice
• 1 tsp olive oil
• 1 tsp maple syrup or honey (optional)
• 1-2 tbsp water (to adjust consistency)
• Pinch of garlic powder or grated garlic
• Salt to taste

Instructions - 

1. Rinse ½ cup quinoa thoroughly. In a pot, add quinoa and 1 cup of water. Bring to a boil, then simmer covered for ~15 minutes until fluffy. Let it cool slightly, fluff with a fork.
2. Preheat oven to 200°C. Toss sweet potato cubes with a little olive oil, salt, and pepper. Roast for 20–25 mins or until golden and soft.
3. Steam for 3–5 minutes or lightly sauté in olive oil until bright green and tender & crisp.
4. Whisk together tahini, lemon juice, olive oil, water, maple/honey, garlic, and salt until smooth and creamy. 
5. To assemble the bowl, start with a base of spinach or greens, top with quinoa, roasted sweet potato, chickpeas, broccoli, and avocado, then drizzle tahini dressing all over. 
6. Sprinkle and garnish with sesame & pumpkin seeds along with chopped fresh coriander. 
7. Dig into this PCOD / PCOS-friendly super-filling lunch meal guilt-free. 
8. Grilled Tofu/Paneer with Stir-Fried Greens

Ingredients -

For grilled tofu/paneer:

• 150–200g tofu or paneer, cut into thick slices or cubes
• 1 tsp olive oil or cold-pressed coconut oil
• ½ tsp turmeric
• ½ tsp cumin powder
• ½ tsp smoked paprika or red chilli powder (adjust to taste)
• Salt to taste
• Juice of ½ lemon

 For the stir-fried greens:

• 1–2 cups greens (spinach or kale)
• 2 garlic cloves, finely chopped
• 1 tsp olive oil or ghee
• Salt and pepper to taste
• Optional: a pinch of sesame seeds or chilli flakes for garnish

Instructions - 

1. In a bowl, mix turmeric, cumin, red chilli, salt, lemon juice, and oil. Marinate and let the tofu/paneer sit for 10-15 minutes. 
2. Heat a non-stick pan to grill the tofu for 3-4 minutes on each side until golden and crispy. 
3. Heat oil in a pan, add garlic and fry it until aromatic and golden brown, then add greens and stir-fry for 2-3 minutes until wilted but not mushy. Season with salt and pepper. 
4. Plate your tofu/paneer with the greens, and your salad bowl is ready. 

Evening munching

1. Moong dal chilla

Ingredients - 

• 1 cup yellow moong dal (soaked for 2–3 hours)
• 1–2 green chillies
• 1-inch ginger
• Salt to taste
• ½ tsp turmeric
• ½ tsp cumin seeds
• 1 pinch of hing (asafoetida) (optional)
• Chopped veggies (optional but great add-ons): onion, capsicum, spinach, grated carrot, coriander leaves
• Oil or ghee for cooking

Instructions -  

1. Soak moong dal in water for 2–3 hours. Drain the water. Blend dal with green chilli and ginger into a smooth batter using very little water. 
2. Add turmeric, salt, cumin seeds, and hing and mix well. Fold in finely chopped vegetables and fresh coriander.
3. Heat a non-stick or cast-iron tawa (pan) and grease lightly with oil or ghee.
4. Pour a ladleful of batter and spread it like a dosa. Drizzle a few drops of oil/ghee around the edges. 
5. Cook on medium flame until golden on one side, then flip and cook on the other side.
6. Serve your mong dal chilla hot with mint yoghurt dip or green chutney. 
7. Sweet potato chaat / Shakarkandi Chaat 

Ingredients - 

• 2 medium sweet potatoes (boiled, peeled, and diced)
• 1 small onion (finely chopped)
• 1 small tomato (deseeded & chopped)
• ½ tsp roasted cumin powder
• ½ tsp chaat masala
• ¼ tsp red chilli powder (optional)
• Black salt or rock salt to taste
• Juice of ½ lemon
• Fresh coriander leaves (chopped)
• Pomegranate seeds
• Green chutney or tamarind chutney (optional; use in a very small amount if required)

Instructions - 

1. Boil until just soft (not mushy). Peel and cut into bite-sized cubes or slice into thick rounds.
2. In a large bowl, toss sweet potato pieces with onion, tomato, and coriander. Sprinkle roasted cumin powder, chaat masala, chilli powder, salt and lemon juice; toss well. 
3. Add pomegranate seeds for texture and natural sweetness. A tiny drizzle of green chutney can enhance flavour without spiking sugar.
4. Your mouthwatering shakarkandi chaat is ready to be served!  

Dinner 

1. Brown rice + kadhi 

Ingredients - 

For brown rice:

• ½ cup brown rice (serves 1–2)
• 1.5 to 2 cups water
• Salt to taste

For kadhi: 

• 1 cup curd (fresh, not too sour) – whisked
• 2 tbsp besan (gram flour)
• 2.5 cups water (adjust based on consistency)
• ¼ tsp turmeric
• Salt – to taste

For tempering: 

• 1 tsp ghee or cold-pressed oil
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• ¼ tsp methi seeds (optional, hormone-friendly!)
• 1–2 green chillies – slit
• 1 sprig of curry leaves
• 1 pinch hing (asafoetida)
• Grated ginger (½ tsp)

Instructions - 

For brown rice: 

1. Wash & soak brown rice for at least 30 mins to 1 hour (optional; but helps with digestion & fluffiness).
2. In a pot, add the soaked rice with water and salt.
3. Bring to boil, then simmer on low with lid for 30–35 mins, or until soft.
4. Fluff with a fork before serving.

For kadhi:

1. Whisk curd with besan, turmeric, salt and water till smooth.
2. Heat oil/ghee in a pan; add mustard, cumin, and methi. Let them crackle.
3. Add ginger, curry leaves, hing, and green chilli.
4. Pour in the kadhi mixture slowly, stirring continuously.
5. Cook on low flame for 10–12 mins, stirring occasionally.
6. Let it lightly boil. You'll see it thickening slightly.
7. Enjoy your bowl of hot and steaming brown rice with kadhi!
8. Tip: Eat this warm, not piping hot; accompany this with some cucumber
9. Rajma wraps

Ingredients - 

For the Rajma Filling:

• 1 cup cooked rajma (kidney beans, boiled till soft)
• 1 small onion – finely chopped
• 1 tomato – finely chopped or pureed
• 1–2 garlic cloves – minced
• ½ inch ginger – grated
• 1 green chilli (optional)
• ½ tsp cumin seeds
• ½ tsp turmeric
• ½ tsp coriander powder
• ½ tsp roasted jeera powder
• ¼ tsp garam masala
• Salt – to taste
• 1 tsp cold-pressed oil or ghee

For the Wrap Base:

• Lettuce leaves (romaine or iceberg work best) – washed and patted dry
• Chopped onions, coriander, lemon wedges – for topping

Instructions - 

1. Heat oil in a pan. Add cumin seeds, then garlic, ginger, and green chilli. Sauté till fragrant.
2. Add onions and cook till soft and golden.
3. Add tomato, turmeric, coriander powder, and salt. Cook till the oil leaves the sides.
4. Add cooked rajma. Mash slightly with the back of a spoon for texture.
5. Sprinkle roasted jeera powder and garam masala. Cook on low for 5–7 mins.
6. Finish with fresh coriander and a squeeze of lemon. 
7. Now assemble the wrap - take a lettuce leaf, spoon in the rajma mixture and enjoy! 
8. Ragi roti + mixed veg curry

Ingredients - 

For ragi roti:

• 1 cup ragi flour
• 1 cup water
• Salt – to taste
• ½ tsp ghee or cold-pressed oil (optional, for softness)
• Optional add-ins: finely chopped coriander, ajwain, grated lauki or carrot

For mixed veg curry: 

• 1–1.5 cups chopped mixed vegetables (carrot, beans, cauliflower, capsicum, lauki, peas)
• 1 small onion – finely chopped
• 1 tomato – finely chopped or pureed
• 1 tsp ginger-garlic paste
• ½ tsp cumin seeds
• ½ tsp turmeric
• 1 tsp coriander powder
• ½ tsp red chilli powder (optional)
• ¼ tsp garam masala
• Salt – to taste
• 1 tsp oil (preferably mustard, coconut or cold-pressed)

Instructions - 

For ragi roti:

1. Boil water in a pan with salt and ghee/oil.
2. Once boiling, add ragi flour and turn off the heat. Let it sit for 1–2 minutes.
3. Mix with a spatula to form a soft dough (should come together easily).
4. Once cool enough, knead by hand till smooth. Add a few drops of water if dry.
5. Divide into balls, and roll gently using a little dry ragi flour.
6. Cook on a hot tawa: dry roast both sides, then press gently with a cloth to puff slightly.

For mixed veg curry: 

1. Heat oil in a pan. Add cumin seeds, then onion. Sauté till golden.
2. Add ginger-garlic paste, and cook till the raw smell goes.
3. Add tomato + salt + dry spices. Cook till the oil separates.
4. Add veggies + ¼ cup water. Cover and cook for 10–15 minutes till soft.
5. Sprinkle garam masala and coriander leaves before serving.
6. This combo rocks for PCOD / PCOS as it is high in calcium and fibre and balances hormones. It is gluten-free with no refined carbs. 

Every woman is beautiful in their way! Whether you are a teenager, struggling to conceive or a menopausal woman, you are strong enough to fight PCOD / PCOS. Incorporate these suggested healthy meals into your diet to start your journey. For more, Download Foodism for such exciting and healthy recipes.