How to lose extra kilos with PCOD? Fitness coach shares vegetarian meal plan to support detox, weight loss | Health

Lifestyle and fitness coach Anu Tripathi often shares nutrition and exercise tips to aid weight loss on Instagram. In a video posted on May 24, she listed a vegetarian meal plan that someone who wanted to lose weight and had PCOD (Polycystic Ovarian Disease) could follow.

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The fitness coach’s meal plan features breakfast, mid-morning snack, lunch, evening snack, dinner, and pre-bedtime vegetarian options, along with the right time to eat them. Let’s find out everything that Anu suggested:

1. Morning (6:30 AM) – Detox and hormone balance

• Warm water + soaked fenugreek seeds OR cinnamon water
• 5-6 soaked almonds + 2 walnuts for healthy fats

2. Breakfast (8:00 AM) – High protein and fibre

• Moong dal chila + mint chutney
• Sprouts salad with pumpkin and sunflower seeds
• Papaya + coconut water (great for digestion)

3. Mid-Morning (11:00 AM) – Metabolism boost

• Tulsi and ginger tea OR Ashwagandha chaas
• Watermelon/muskmelon for hydration and detox

4. Lunch (1:00 PM) – Balanced and nourishing

• Rajma + red rice + kachumber salad
• Bajra roti + palak dal + ghee
• Quinoa khichdi (light and gut-friendly)

5. Evening Snack (4:30 PM) – Light and sustaining

• Roasted makhana with ghee
• Chia seed pudding OR a handful of chana and peanuts

6. Dinner (7:00 PM) – Lightest meal of the day

• Lauki soup + stir-fried veggies
• Moong dal khichdi + ghee (easy to digest!)
• Methi thepla + coconut chutney

7. Pre-bedtime (9:30 PM) – Sleep and hormone support

• Turmeric milk with cinnamon & nutmeg
• Chamomile tea + soaked dates (reduces cravings)

PCOD weight loss tips

The fitness coach also listed some PCOD weight loss tips to keep in mind while following the above-mentioned meal plan.

1. Eat early, chew well, and avoid cold/raw food at night

2. Daily movement (yoga/walking/strength training)

3. 1 tsp soaked seeds daily (flax/sunflower)

Vegetarian protein sources

While nutrition and being on a caloric-deficient diet are necessary for weight loss, one also needs to add protein options to their diet. While Anu’s meal plan has some protein options, here’s a list of 20 vegetarian protein sources that helped a weight loss coach shed almost 20 kgs.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.