💕 Heyy girly pops!
Welcome back! Hope you loved our first series “Understanding PCOD/PCOS” — ab to tum sab pro ban chuke hoge na? 🧠 From symptoms to myths, sab kuch clear ho gaya hoga! But now it’s time to level up…
We’re starting a brand-new series: PCOS/PCOD Diet Plans! 🍽️
And this right here is Episode 1 — “Best Diet Plan for PCOS Weight Gain (Vegetarian)”
I know, I know…
Some of you are like “Yrr kya khaun?”,
“Bhai kuch kha bhi lu to weight badhta hi nahi…”
“Ladki nahi matchstick lagti hoon!” 😭
Trust me, I feel you — gaining weight is literally harder than losing it when you have PCOS. Your hormones, your mood, your appetite — everything gets in the way.
But don’t worry bestie, we got you. 💅
This whole diet plan is doctor-recommended (by a BAMS student/practitioner), and specially designed for girls with PCOS/PCOD who want to gain weight in a healthy and natural way 💪🌱
So grab your notebook, let’s start your transformation — the right way.
Show some love 💕 and let’s get into it!
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Best Diet Plan for PCOS Weight Gain (Vegetarian)
Struggling to gain weight with PCOS? Here’s your complete vegetarian diet plan to gain healthy weight naturally.
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🌼 Introduction
If you’re dealing with PCOS (Polycystic Ovary Syndrome) and struggling to gain weight, you’re not alone. While most conversations around PCOS revolve around weight loss, there’s a large group of women facing the opposite challenge—unexplained weight loss, low BMI, poor appetite, or being underweight despite eating well.
This blog is specially written for Indian vegetarian women who are looking for a PCOS-friendly diet plan to gain weight in a healthy, hormone-balanced way.
So, if you’re typing things like:
“How to gain weight with PCOS naturally?”
“PCOS diet plan for underweight girls”
“Vegetarian weight gain plan PCOS”
…then this blog will answer all your doubts. Let’s go!
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💡 Why Is Weight Gain Difficult with PCOS?
You may be wondering: “Everyone says PCOS causes weight gain, then why am I losing weight?” Here’s why:
Hormonal imbalances: Low estrogen, high cortisol, or high androgens (like testosterone) can increase metabolism or cause muscle loss.
Insulin resistance: If your cells aren’t absorbing nutrients properly, you might feel weak, tired, and fail to put on weight.
Poor gut health: PCOS often impacts digestion, reducing nutrient absorption.
Stress and anxiety: Chronic stress (very common in PCOS) suppresses appetite and weakens digestion.
Skipping meals or bad eating patterns: Due to mood swings, irregular cycles, or lifestyle imbalance.
That’s why just eating more calories isn’t enough. You need a structured, hormone-friendly meal plan with the right kind of protein, healthy fats, good carbs, and daily routines to support your PCOS hormones + weight gain.
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🥗 PCOS Weight Gain Diet Plan (Vegetarian)
Here’s a sample Indian vegetarian PCOS-friendly weight gain plan that focuses on:
✅ Balancing insulin
✅ Supporting digestion
✅ Reducing stress hormones
✅ Boosting appetite naturally
✅ Promoting lean muscle mass
🌅 Morning (On Waking Up)
1 glass warm water + 1 tsp ghee
OR Haldi water (¼ tsp turmeric + black pepper in warm water)
Why? This wakes up your gut, supports hormone detox, and preps your body for food absorption.
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🧘♀️ After 30 mins: Light Yoga / Walk (15–20 mins)
Helps boost metabolism gently and opens up appetite. Avoid intense cardio if you’re underweight.
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🕘 Breakfast (8:30–9:30 AM)
🍽 Option 1
Vegetable Poha with peanuts + 1 boiled egg (if not vegan)
5 soaked almonds + 1 date
🍽 Option 2
Paneer or tofu paratha with curd (dahi)
1 glass warm milk with jaggery or honey
🍽 Option 3
Sprouted moong + steamed potato salad with lemon & rock salt
1 banana smoothie (banana + milk + peanut butter)
💡 Tip: Add 1 tsp of cold-pressed sesame or coconut oil while cooking for healthy fats.
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🌿 Mid-Morning Snack (11:30 AM)
Handful of roasted makhana + 1 fruit like chikoo, banana, or mango (in moderation)
Or 1 energy bar with nuts & seeds
Or 1 glass fresh coconut water + a cube of jaggery
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🥘 Lunch (1:00–2:00 PM)
🍽 PCOS-Friendly Thali:
2 Multigrain rotis (wheat + jowar + besan) with ghee
1 bowl dal (moong, masoor, or mixed)
½ bowl sabzi (aloo-methi, lauki, bhindi, or pumpkin)
½ cup rice (jeera rice or khichdi)
1 bowl curd (plain or raita)
1 tsp pickle (for digestion)
🥗 Add:
1 tsp flaxseed or pumpkin seeds in sabzi or salad
Papad once or twice a week is okay
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🧁 Evening Snack (4:30–5:00 PM)
🍽 Option 1: 1 glass banana milkshake or dry fruit milk (with dates, almonds, cashews)
🍽 Option 2: 1 cup boiled sweet potato with chat masala
🍽 Option 3: 2 multigrain biscuits + herbal tea (tulsi, spearmint)
🫖 Bonus Tip: Spearmint tea 3–4 times a week helps reduce androgen levels that trigger PCOS symptoms like facial hair.
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🍛 Dinner (7:30–8:30 PM)
🍽 Option 1: Khichdi with ghee + curd + salad
🍽 Option 2: Veg pulao + paneer bhurji
🍽 Option 3: Roti + dal + sabzi + 1 small bowl kheer (once a week)
💡 Tips:
Keep dinner light but nourishing
Avoid raw onions or spicy chutneys at night
Add a pinch of hing or ajwain in food to improve digestion
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💤 Bedtime (9:30–10:00 PM)
1 glass warm milk with nutmeg OR
1 tsp soaked sabja seeds in warm milk
1 date or piece of jaggery
This calms your nervous system and promotes good-quality sleep—critical for weight gain and hormone balance.
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💪 Weekly Add-Ons for Weight Gain
✔️ Creatine (Optional)
If you’re doing light resistance workouts at home or gym (2–3x/week), you can take ½ tsp creatine monohydrate in water post-exercise. It helps build lean muscle, supports strength and appetite. Check with a doctor if unsure.
✔️ Protein Powder (Vegetarian)
Choose a plant-based protein with no added sugars. Add to smoothies or milk.
✔️ Healthy Homemade Laddus
Include energy balls made with dates, sesame, nuts, and ghee.
✔️ Desi Ghee
Add ghee to rotis, rice, or khichdi — 2 tsp/day supports hormones and digestion.
✔️ Meal Timing Consistency
Eat every 2–3 hours. Never skip breakfast. Be consistent for 6–8 weeks for results.
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🧘♀️ PCOS Weight Gain Yoga & Lifestyle Tips
🧘 Yoga poses for underweight PCOS:
Bhujangasana (Cobra pose)
Vrikshasana (Tree pose)
Setu Bandhasana (Bridge pose)
Supta Baddha Konasana (Reclined butterfly)
🧠 Stress Management:
Meditation for 10 mins/day
Limit phone before bed
Include journaling or gratitude exercises
🌙 Sleep: Minimum 7–8 hours. Hormone balance depends heavily on deep rest.
🧴 Skin & Hair: Add omega-3-rich seeds (chia, flax), use sulfate-free products, and stay hydrated.
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❌ Foods to Avoid
🚫 Bakery items with trans fats
🚫 Sugary drinks or processed protein powders
🚫 Skipping meals or eating late
🚫 Overeating raw salads at night
🚫 Green tea / black coffee excess (dries up appetite)
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📈 Tracking Progress
Don’t just look at weight on the scale.
✅ Track energy levels
✅ Hair & skin glow
✅ Menstrual regularity
✅ Mood & hunger
✅ Inch gain in arms/hips/thighs
Use a monthly progress journal and be patient—natural weight gain with PCOS takes 2–3 months minimum.
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❤️ Final Thoughts: You Deserve to Feel Strong & Nourished
Weight gain with PCOS isn’t about eating fried food or stuffing calories. It’s about loving your body, feeding it right, balancing your hormones, and staying consistent.
If you’re a young woman trying to gain weight naturally with PCOS on a vegetarian diet, please know — it is absolutely possible. You are not alone, and your body isn’t broken.
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📌 Bonus: 1-Day Sample PCOS Vegetarian Weight Gain Meal Plan
Time Meal
7:00 AM Warm haldi water + 1 date
7:30 AM 10-min yoga
8:30 AM Paneer paratha + curd + almonds
11:30 AM Banana + peanut butter smoothie
1:30 PM Dal, rice, roti, sabzi, curd
5:00 PM Sweet potato chat + herbal tea
8:00 PM Veg khichdi + papad + salad
9:30 PM Warm milk + nutmeg + jaggery
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💬 Tell Us
Are you facing trouble gaining weight with PCOS? Have you tried any of these tips?
Drop your experience below 👇 or email us if you need a customized plan.
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