What I Eat in a Day for Weight Loss (Vegetarian & PCOD Friendly)

💛 “A Gentle Reminder Before You Begin”

Hey love — just a reminder that I’m not a doctor, and everything I share here about PCOD and what works for me is based on personal experience and research. Always talk to your doctor before starting any new wellness or diet routine, especially with hormonal health.

Everything I’ve shared here, from fenugreek water to seeds and daily rituals, is based on what has worked for me personally or is supported by general wellness advice. But please remember — every body is different. These remedies may not work the same for everyone, and that's completely okay.

Your health is precious, and if you're dealing with PCOD or any hormonal concerns, it's so important to talk to a qualified doctor before trying anything new. Don’t rely solely on home remedies — get yourself properly diagnosed and cared for. You deserve real, personalized medical attention, not guesswork.

Polycystic Ovarian Disease (PCOD), often called PCOS, affects millions of women globally. It’s not just about irregular periods or acne—it’s about managing insulin resistance, hormone imbalances, and inflammation. As a vegetarian woman managing PCOD, I’ve found that a clean, whole-food diet has helped me balance my hormones and support weight loss—without expensive supplements or drastic diets.

Here’s my full-day meal plan that’s simple, PCOD-friendly, and completely vegetarian.

Tips for PCOD

🌅 Morning Rituals (Empty Stomach)

1. Warm Fenugreek (Methi) Water

• Soak 1 tsp of fenugreek seeds overnight.

• Drink the water first thing in the morning (don’t chew the seeds).

  
  

  Benefits: Supports blood sugar control, reduces bloating, balances hormones.

This is something that I've personally tried for myself but I want to be transparent with you guys. This drink have warming effects on your body, so just include it in your routine during winters. It's not necessary that it will work for if it did for me.

2. 5 Soaked Almonds + 2 Walnuts

• Healthy fats and fiber keep you full longer.

• Great for your skin, brain, and hormones.

3. 1 Banana (if heading out early)

• Quick energy boost

• Prevents overeating during breakfast

Nuts and seeds for better health

🍳 Breakfast (9:00–10:00 AM)

Focus: High fiber + high protein + low sugar

Option 1: Vegetable Poha (Flattened Rice with Veggies)

• Add peas, carrots, mustard seeds, curry leaves.

• Light but filling, perfect for insulin resistance.

Option 2: Chickpea Pancakes (Besan Chilla)

• Add spinach, onions, and mild spices.

• Serve with mint chutney or avocado dip.

Tea: Ginger or Tulsi (Holy Basil) Tea

• No milk, no sugar

• Aids digestion, anti-inflammatory

Note: I avoid dairy in the morning to reduce bloating and hormonal acne.

Avoid dairy

🥗 Lunch (1:00–2:00 PM)

This is my biggest meal of the day, focused on balance.

What I usually eat:

• 1 multigrain or millet flatbread (gluten-free if needed)

• 1 bowl lentils (mung, red lentil, or pigeon peas)

• Seasonal steamed or sautéed vegetables (like zucchini, spinach, squash)

• 1 small bowl of raw salad (cucumber, carrots, lettuce)

• Optional: ½ tsp ghee (clarified butter) for hormone health

Why it works: Balanced macronutrients, high fiber, and no processed food. I avoid pickles, yogurt, and fried items at lunch.

Hormone-Friendly • Gluten Optional • Easy to Digest

☕ Evening Snack (4:30–5:30 PM)

This is when cravings hit, but I choose smart options:

Option 1: Roasted Makhana (Fox Nuts)

• Crunchy, gluten-free, low calorie

• Sprinkle with turmeric and sea salt

Option 2: Homemade Energy Balls

• Made with dates, rolled oats, peanut butter, flaxseed

• No added sugar!

Option 3: 1 Fruit + Handful of Nuts

• Apple, guava, or pear

• Great while traveling or at work

Tea: Mint or Cinnamon Tea

• Helps fight sugar cravings

Healthy and nutritious munch

🍽️ Dinner (7:00–8:00 PM)

Dinner is light and focused on digestion.

Option 1: Moong Bean Soup

• Easy to digest, low carb, high protein

• Add zucchini or spinach

Option 2: Stir-Fried Tofu or Paneer

• Add bell peppers, onions, cumin, and turmeric

• Cook with olive or coconut oil

Option 3: Vegetable Stew or Millet Porridge

• Add cumin, ginger, black pepper

• No bread or rice at night

I finish dinner by 8 PM and avoid late-night snacking.

Healthy and light Dinner

🌙 Night Routine (Before Bed)

1 tsp Flax Seeds or Sunflower Seeds

• Helps balance estrogen

• Good for PCOD and skin health

Warm Herbal Water

• Fennel (Saunf) or Cumin (Jeera) infused water

• Soothes digestion and reduces bloating

💡 Lifestyle Habits That Help

• Hydration: Drink 2.5–3L water daily

• Movement: 30 mins walking, dancing, or yoga

• Sleep: Sleep by 10:30 PM for hormone regulation

• Stress: Deep breathing or journaling before bed

📊 Real Results I Noticed

• Less bloating and acne

• 3.5 kg (7.7 lbs) weight loss in 6 weeks

• Improved energy and mood

• More regular menstrual cycle

Listen buddies!

Don't just focus on your outerself but also innerself, have a balanced diet, proper sleep and a happy environment— Eat healthy and mindfully

Want to level up your self-care beyond food?

Check out my Summer Glow-Up Tips blog for skin, hair, and confidence-boosting routines that actually work!

https://www.thequietalchemy.com/post/summer-glow-up-real-tips-to-refresh-recharge-and-radiate

📝 Final Thoughts

Managing PCOD isn’t about perfection. It’s about consistency, clean eating, and self-awareness. You don’t need an expensive nutritionist or imported foods. You need real, wholesome meals, lots of water, movement, and rest.

If you're struggling, start small—maybe swap your snacks first or just reduce sugar. These small habits stack up into big change.

Your body can heal. You just need to work with it, not against it.