pcos lunch ideas

9 Balanced PCOS Lunch Ideas: Indian Diet Edition

If you're juggling the challenges of PCOS, you know that making a balanced and healthy lunch can sometimes feel like solving a puzzle. We get it! It's not always easy, but it's so important.

What you add to your plate can make a big difference in how you feel. PCOS, while tough, can certainly be managed with the right kind of food. That’s why today we've got not one, not five, but nine scrumptious lunch ideas tailor-made for you. These dishes aren't just about taste, they're about giving your body the love and care it deserves and maintaining hormonal balance at its best.

PCOS-friendly Indian lunch ideas

Many of us struggle with PCOS. It's like having a friend who doesn't always play nice. It can bring along unwanted symptoms like fatigue, irregular periods, and sometimes, weight concerns. Here are some fantastic Indian lunch recipes for PCOS that will not only boost your energy levels but also delight your taste buds.

Also read: Indian Breakfast for PCOS

1. Vegetable Quinoa Pulao

Vegetable Quinoa Pulao has a lot of benefits for women managing PCOS. Quinoa provides a substantial source of fiber and protein, aiding in better blood sugar control. The colorful array of vegetables not only adds a burst of flavor but also ensures a wealth of essential nutrients and antioxidants. With a low glycemic index, this dish helps maintain steady energy levels, an essential aspect of PCOS management.

How to cook Vegetable Quinoa Pulao for PCOS Lunch

To prepare Vegetable Quinoa Pulao, start by rinsing the quinoa thoroughly and cooking it until it's fluffy and the water is absorbed. In a heated pan, sauté aromatic ingredients like cumin seeds, minced garlic, and grated ginger.

Then, add chopped onion and cook until golden, then add tomatoes and mixed vegetables. Season with turmeric, garam masala, and salt, and let the mixture cook until the vegetables are tender. Combine the cooked quinoa with the vegetable mixture, gently folding them together. Garnish with fresh coriander leaves before serving.

pcos lunch ideas

2. Chana Palak

Chickpea Spinach Curry, commonly known as Chana Palak, is a great lunch option for PCOS. The chickpeas contain enough doses of protein and fiber, aiding in stable blood sugar levels. Spinach provides a wealth of essential nutrients like iron and folate, which very vital for overall health. The combination of chickpeas and spinach offers a sufficient and filling meal option, supporting weight management goals for individuals with PCOS.

How to cook Chana Palak for PCOS lunch

To prepare the Chana palak curry, start by sautéing onions and garlic until golden brown. Add tomatoes, spices, and cooked chickpeas. Let the mixture simmer until the flavours meld together.

Then, add fresh spinach and let it wilt into the curry, adding a burst of colour and nutrients. Simmer a bit more until the spinach is tender. Serve this Chana Palak hot with a side of whole grain rice or whole wheat rotis for a balanced and delicious PCOS-friendly lunch.

Also read: Indian Period Recipe to ease period cramps

3. Grilled Tofu and Vegetable Skewers

Grilled Tofu and Vegetable Skewers offer a wonderful combination of protein-rich tofu and a rainbow of vegetables. Tofu is an excellent source of plant-based protein, which helps stabilize blood sugar levels. The blood sugar level is an essential part of managing PCOS. Moreover, the colourful assortment of vegetables provides a collection of vitamins, minerals, and antioxidants, backing up the overall women’s health. The grilling process confirms a delicious and satisfying meal option that's not only nutritious but also helps in managing body weight for ladies with PCOS.

How to cook grilled tofu and vegetable skewers

First, you need to cut the tofu into small cubes. Thread the tofu and assorted vegetables onto skewers. Brush with a marinade of your choice (consider using a healthy mix of olive oil, lemon juice, and herbs).

Then preheat the grill and cook the skewers until they're lightly browned and the vegetables are tender. Turn them occasionally for even cooking. Once done, serve these flavorful skewers hot, and enjoy a protein-packed, PCOS-friendly lunch.

4. Moong Dal Chilla (Lentil Pancakes)

Do you know that Moong Dal Chilla is a PCOS-friendly dish packed with plant-based protein and fiber? Yes, the moong dal (lentils) provide a healthy dose of protein, aiding in blood sugar control, and vital in PCOS management.

The fiber content helps promote a feeling of fullness, supporting weight management goals. These lentil pancakes are not only nutritious but also versatile, making them the best balanced PCOS-friendly lunch.

How to cook Moong Dal Chilla

Prior to cooking, soak the moong dal for a few hours and then blend it into a smooth batter. Add chopped vegetables like onions, tomatoes, and green chilies to the batter. Heat a non-stick pan and ladle the batter onto it, spreading it into a thin pancake.

Cook until golden brown on both sides, using minimal oil. Serve these savory lentil pancakes hot with a side of mint chutney for a delicious and nutritious PCOS-friendly lunch option.

pcos lunch ideas

5. Cucumber and Mint Raita with Brown Rice

The cucumber and Mint Raita with Brown Rice offers a very energizing and balanced option for women managing PCOS. Cucumber provides hydration and is rich in fiber. It also helps in digestion and overall body weight.

Mint offers a burst of flavor and is known for its potential to support hormonal balance, which is particularly relevant for PCOS management. Brown rice, with its complex carbohydrates, helps stabilize blood sugar levels, an essential aspect of a PCOS-friendly diet.

Also read: Eating Rice during Periods

How to cook the Cucumber and Mint Raita

In order to prepare this dish you need to start by cooking brown rice until it's tender yet firm. While it's cooking, finely chop cucumbers and mint leaves. Mix them into yogurt along with a pinch of salt and a dash of cumin powder. Once the rice is ready, let it cool slightly, then mix it into the cucumber and mint yogurt mixture. Then serve this refreshing raita with brown rice as a delightful and balanced PCOS.

6. Paneer Tikka Salad

Paneer Tikka Salad combines the goodness of protein-rich paneer (cottage cheese) with a vibrant array of vegetables. Paneer offers a substantial source of protein, essential for stabilizing blood sugar levels, a key factor in PCOS management.

The colorful vegetables provide an array of vitamins, minerals, and antioxidants, supporting overall health and well-being. This salad is not only delicious but also great for a balanced PCOS-friendly lunch.

How to cook the Paneer Tikka Salad

Marinate the cubes of paneer in a mixture of yogurt, spices, and lemon juice. Thread the marinated paneer onto skewers along with colorful bell peppers, onions, and tomatoes. Then grill the skewers till the paneer is lightly browned and the vegetables are tender. Then you need to arrange the grilled paneer and vegetables on a bed of fresh lettuce leaves, spinach, and arugula. Finally, drizzle with a zesty dressing of your choice. Serve this vibrant and protein-packed paneer tikka salad for a delightful and nutritious PCOS-friendly lunch option!

Also read: Breakfast diet for Healthy periods

7. Sprouted Moong Salad

Sprouted Moong Salad is a powerhouse of nutrition for women managing PCOS. The sprouted moong (mung beans) are rich in fiber and protein which really helps women with PCOS.

The salad is loaded with essential vitamins and minerals, providing a range of health benefits from digestion to healthy protein levels in the body. The light and refreshing nature of this salad makes it an excellent addition to a balanced PCOS-friendly lunch.

How to cook Sprouted Moong Salad

First, soak the moong beans overnight, then allow them to sprout for a day or two. Once sprouted, they're ready to use. In a large bowl, combine the sprouted moong with finely chopped onions, tomatoes, cucumbers, and bell peppers. Add a squeeze of lemon juice, a pinch of salt, and a sprinkle of chaat masala for extra flavor. Toss all the ingredients together until well combined. Garnish with fresh coriander leaves. Serve this nutritious and flavorful sprouted moong salad.

8. Masoor Dal Soup

Masoor Dal Soup is a nutrition bank for women suffering from PCOS. This soup provides an abundant source of iron, which is crucial for combating fatigue. It's also rich in folate, a vital nutrient for reproductive health, which is particularly relevant for women with PCOS.

The Masoor dal soup is beneficial as it helps in digestion and thus promotes gut health.

How to cook Masoor Dal soup for PCOS lunch

You need to rinse and soak masoor dal (red lentils) for a few minutes. In a large pot, heat a bit of oil and add cumin seeds, garlic, and ginger. Sauté until fragrant. Then add chopped onions and cook until golden. Further, toss in tomatoes, spices, and soaked lentils. Let it simmer until the lentils are soft and the soup has a creamy texture. If you feel, you may adjust the consistency with water. Garnish with fresh coriander leaves and a squeeze of lemon juice. Trust us, it’s a great PCOS-friendly lunch option that's sure to satisfy your taste buds.

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9. Methi (Fenugreek) Paratha with Mint Chutney

Methi (Fenugreek) Paratha is a bonus for women managing PCOS. Fenugreek is known for its potential to support hormonal balance, which is particularly relevant for individuals with PCOS. It also helps in digestion, helping to lessen common digestive discomforts.

Other than this, fenugreek leaves are a rich source of iron, which is vital for combating fatigue and supporting overall energy levels in the human body.

How to cook Paratha with mint chutney

Start by finely chopping fresh fenugreek leaves and mixing them with whole wheat flour, adding a pinch of salt and a touch of water to form a soft dough. Divide the dough into small portions and roll them out into flat circles. Cook the parathas on a hot griddle until both sides are golden brown, using minimal oil or ghee. Serve these nutritious and flavorful Methi Parathas hot with a side of refreshing mint chutney for a delectable PCOS-friendly Indian lunch.

Also read: Best Snack for Period Cravings you must try

FAQ - PCOS Lunch ideas

Q1. Can I skip breakfast in PCOS?

Ans: Oh! No. That's like trying to run a car with an empty tank! Breakfast is your PCOS superhero fuel-up. So, don't skip your breakfast if you are suffering from PCOS. Whip up something delicious and PCOS-friendly to kickstart your day.

Q2. Is POHA healthy for PCOS?

Ans: Yes! POHA is an awesome breakfast option - it's light, easy, and totally PCOS-friendly. You can surely add POHA to your breakfast routine.

Q3. Is idli and dosa good for PCOS?

Ans: Absolutely! Idlis and dosas are like reliable dishes in your PCOS journey. They're made from fermented goodness that's gentle on your tummy. Idli helps maintain those blood sugar levels. Just remember, moderation is the real key here!


So, here are the best 9 PCOS-friendly dishes for Indian kitchens. These dishes aren't just recipes, they're a celebration of your journey toward a balanced and fulfilling life. So, step into your kitchen with confidence, and let the aromas of nourishment envelop you. If you have any Indian dishes to add, do let us know in the comments below.

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