Sunday

Breakfast (8:00-8:30AM) 1 cup Shistaka Lemon ginger infusion 3 Idli + Sambar 1/2 cup/ 1 tablespoon Green chutney/ Tomato Chutney
Mid-Meal (11:00-11:30AM) green gram sprouts 1 cup Or Bowl of Apples and berries 1 cup Shistaka Turmeric Ginger Basil Infusion
Lunch (2:00-2:30PM) 2 Roti+1/2 cup salad(cabbage, carrot) + Fish curry ( 100 gm fish)/ Dal ( 50 gms) + 1/2 cup cabbage or carrot sabji 1 cup of Shistaka Tulsi Brahmi tea
Evening (4:00-4:30PM) 1 Portion of fruit orange (Limit the intake of high-energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.) 1 cup of Shistaka Rose Blossoms tea
Dinner (8:00-8:30PM) 2 Roti/chappati.+ Tomato sabji 1/2 cup, lauki subji ½ cup 1 cup Good Night sleep Tea

Monday

Breakfast (8:00-8:30AM) 2 Slice brown bread.+1 slice low-fat cheese+2 Boiled egg white/ Peanut Butter 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) 1 cup Shistaka Turmeric Ginger Basil Infusion
Lunch (2:00-2:30PM) Veg pulao rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) .1 cup of Shistaka Rose Blossoms tea / Shistaka detox Bowl of berries, pear
Dinner (8:00-8:30PM) 2 roti/ Chapathi+ Ladies finger subji 1/2 cup. 1 cup Good Night sleep Tea

Tuesday

Breakfast (8:00-8:30AM) Quinoa ½ cup + 1/2 cup Potato green peas curry. 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) 1/2 cup boiled black channa 1 cup Shistaka Turmeric Ginger Basil Infusion
Lunch (2:00-2:30PM) 1 cup rice+ 1/2 cup Dal+ Palak subji 1/2 cup+ 1/2 cup low-fat curd. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) 1 Portion fruit apple (Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) .1 cup of Shistaka Rose Blossoms tea / Shistaka detox
Dinner (8:00-8:30PM) Brown rice 1 cup+ 1/2 cup green beans subji 1 cup Shistaka Good Night sleep Tea

Wednesday

Breakfast (8:00-8:30AM) Methi Parata 2+ 1 tbs green chutney. 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high-energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) 1 cup Shistaka Turmeric Ginger Basil Infusion
Lunch (2:00-2:30PM) 1 cup brown rice+ chicken curry/ sprout curry ( 150 gm chicken/ sprout/ chickpea + 1 cup cucumber salad. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) Brown rice flakes poha 1 cup. 1 cup of Shistaka Rose Blossoms tea / Shistaka detox
Dinner (8:00-8:30PM) Wheat dosa 3 + 1/2 cup Bitter guard subji. 1 cup Shistaka Good Night sleep Tea

Thursday

Breakfast (8:00-8:30AM) Vegetable Oats Upma 1 cup+ 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) plane Yoghurt with raw vegetables / grilled vegetables -1 cup 1 cup Shistaka Turmeric ginger infusion
Lunch (2:00-2:30PM) 1/2 cup rice / 2 medium chappati+1/2 cup Kidney beans curry+ bitter guard subji 1/2 cup. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) 1 cup boiled channa 1 cup of Shistaka Rose Blossoms tea / Shistaka detox
Dinner (8:00-8:30PM) 2 Roti/ chapati+ 1/2 cup mix veg curry 1 cup Shistaka Good Night sleep Tea

Friday

Breakfast (8:00-8:30AM) Mix veg Poha 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) 1 cup Shistaka Turmeric ginger infusion
Lunch (2:00-2:30PM) 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry/ chick pea curry (100g fish/ chick pea ) 1/2 cup. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.) .1 cup of Shistaka Rose Blossoms tea / Shistaka detox
Dinner (8:00-8:30PM) 2 Roti / chappathi+lauki subji 1/2 cup. / mix veg soup 1 cup Shistaka Good Night sleep Tea

Saturday

Breakfast (8:00-8:30AM) Bason cheela-2 + 1 tbs green chutney. 1 cup Shistaka Lemon ginger infusion
Mid-Meal (11:00-11:30AM) 1 cup boiled channa 1 cup Shistaka Turmeric ginger infusion
Lunch (2:00-2:30PM) 1 cup brown rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low-fat curd. 1 cup of Shistaka Tulsi Brahmi tea / Shistaka Aromatic Masala chai
Evening (4:00-4:30PM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) .1 cup of Shistaka Rose Blossoms tea / Shistaka detox
Dinner (8:00-8:30PM) Mushroom soup/ tomato soup/ broccoli soup

WORK OUT SCHEDULE - DAILY WITHOUT FAIL

START IN THE MORNING AT 6 AM
  • Create your own interval training session, where you set up about six stations and exercise at each for about one to two minutes at a time. Examples could include:
    • squats
    • jumping jacks
    • lunges
    • bicep curls
    • crunches
  • Walk for 30 to 45 minutes a day on a treadmill( speed 6.5) or outdoors - 10,000 STEPS then gradually increase to 20,000 steps a day.
  • Take an aerobics class online or at a gym. Examples include step, dance, boxing, or spinning.
  • Take a HIIT class at a gym or using online resources. YouTube offers many workout videos that you can complete at home. Just ensure the routine is from a reputable provider.
  • Practice yoga, Pilates, or using an online class. If you have not practiced before, you may wish to seek the guidance of a trainer to evaluate your form and safety.

Food Items To Limit in PCOS Problem

  1. Don’t have refined carbohydrates: Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.
  2. Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.
  3. Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.

PCOS Diet Plan: Do's And Dont's

Do's
  1. Make sure that proper weight is maintained. If you are overweight, reduce it by exercising regularly and having a healthy balanced diet.
  2. Practice Yoga Asanas and Prananyam regularly.
  3. Have an adequate sleep.
  4. Maintain a record of your menstrual cycle.
Don'ts
  1. Do not smoke.
  2. Do not consume alcohol.
  3. Do not skip meals or sleep. A disciplined lifestyle is a key to better health and freedom from PCOS.
  4. Avoid Hormonal treatment as far as possible.

Food Items You Can Easily Consume in PCOS

  1. Do have more high-fiber foods: They slow down the digestive process and reduce sudden increases in blood sugar levels which helps in combatting insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin are great examples of high-fiber foods.
  2. Do have more lean proteins: Although they do not have much fiber, lean-protein foods such as chicken, fish, and egg whites Or sprouts, chickpea to keep you feeling full longer and help stabilize your blood sugar.
  3. Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of PCOS and foods with anti-inflammatory properties which include tomatoes, spinach, strawberries, walnuts, almonds, and turmeric helps to reduce the symptoms of PCOS.