Name: Krishna Kavitha G

Age: 32
BMI: 26.43
Weight: 63.5
Diet Preference: Vegetarian
Nutritionist Name: kothur.madhuri@healthifyme.com

06:30 AM

Plain Water(1 glass) Dates(2 small date, pitted)

08:45 AM

Women's Horlicks in Water(1 glass) Mixed Nuts(2 tablespoon)

09:30 AM

Vegetable Poha(1 bowl)

or
Oats Vegetable Upma(1.25 cup)
or
Pesarattu Dosa(2 dosa) Mint Coriander Chutney(2 tablespoon)
or
Oats Dosa(2 dosa) Mixed Dal Chutney(3 tablespoon)
or
Moong Dal Idli(3 piece) Tur Dal Chana Dal Mixed Chutney(1 tablespoon)
or
Mixed Sprouts Poha(1 bowl)
or
Onion Dosa (1 dosa) Red Chilli and Coconut Chutney(2 tablespoon)

11:30 AM

Buttermilk(1 glass) Mixed Nuts(2 tablespoon)

01:20 PM

Curd, Double Toned Milk(1 katori) Flax Seeds(1 tbsp, ground)

01:30 PM

Cooked Rice(0.5 katori) Mixed Vegetable Salad(1 katori) Moong Vegetable Curry(1 katori)
or
Cooked Brown Rice(0.75 katori) Mixed Dal(1 katori) Tomato Carrot Salad(1 katori)
or
Cooked Rice(1 katori) Methi Tomato Curry(1 katori) Vegetable Salad(1 katori)
or
Korralu Cooked(0.75 katori) Palakura Pappu(1.5 katori) Onion Tomato Salad(1 katori)
or
Cooked Rice(0.5 katori) Mixed Dal with Vegetables(1 katori) Tomato Carrot Salad(1 katori)
or
Cooked Brown Rice(1 katori) Toor Dal and Yellow Cucumber Pappu(1.5 katori) Onion Cucumber
Salad(1 katori)
or
Korralu Cooked(1 katori) Kadle Pappu(1 katori) Mixed Vegetable Salad(1 katori)

04:00 PM

Buttermilk(1 glass) Mixed Fruit Bowl(1 katori)

or
Tender Coconut Water(1 glass) Mixed Fruit Bowl(1 katori)

08:00 PM

Dosa(1 medium(1/3 cup batter)) Mixed Dal Chutney(2 tablespoon) Mixed Vegetable Salad(1.5
katori)
or
Namkeen Vegetable Daliya(1.5 katori) Paneer Peas Carrot Tomato Stir Fry(1 katori)
or
Vegetable Poha(1.5 katori) Beetroot and Carrot Salad(1 bowl)
or
Roti(1 roti/chapati) Chanaga Pappu(1 katori) Sprouts Tomato Salad(1 katori)
or
Oats Dosa(1 dosa) Tomato Pesara Pappu Curry(1.5 katori) Cucumber(0.75 cucumber (8-1/4"))
or
Millet Vegetable Upma(1.5 katori) Lettuce Cucumber Tomato Capsicum Sprouts Salad(1.5 bowl)
or
Paneer Millet Pulao(1 katori) Sauteed Mixed Vegetables(1.5 katori)

NOTES

GUIDELINES FOR PCOS:

1.Have small frequent meals

2.Include soybean and soy products like soymilk, tofu since these have which has isoflavones and phytoe
strogens that help reduce the production of testosterone
3.Include omega-3 rich foods like flaxseeds, walnuts, fish etc.
4.Include lean meat and low fat dairy products since they are low in saturated fats
5.Include whole grain/ fiber rich carbs like whole wheat flour, millets, oats, quinoa etc
6.Include at least 2 whole fruits a day
7.Include 3-4 servings of vegetables daily
8.Include cinnamon powder on a regular basis, this helps to regulate insulin levels
9.Restrict processed and packaged food
10.Restrict intake of chocolates, alcohol, caffeine,carbonated beverages
11.Avoid refined carbs like refined flour, foods rich in high fructose corn syrup, cakes, pastries, sugary bev
erages etc.
12.Avoid deep fried items since it may be very high in trans fats.
QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml