Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)
Diet plan before pregnancy 7 days menu PDF (Indian diet plan for conception in PCOD). Motherhood is by far the best experience a girl will ever have. New first-time mothers definitely have many questions and worries. Even before the baby is born, parents dream of the child's future. From the first day of pregnancy, the family takes special care of the mother's food, activity and health. But did you really know that preparing for a healthy baby begins before conception? The pre-pregnancy health of the mother has a direct impact on the health of the infant.
The fetus in the womb receives all the nutrients necessary for growth directly from the mother's supplies. Therefore, the mother must adjust to healthy eating habits and prepare the body for pregnancy. Diet is an important part of preventive medical checkups. Here is a 7 Day Pre-Pregnancy Menu PDF Diet Plan (Indian Diet Plan for PCOD) that will help you conceive a healthy baby.
Influence of Pre-Pregnancy Weight on Conception?
A woman's weight before pregnancy directly affects the baby's weight. Research shows that an underweight woman is more likely to have an underweight baby. Likewise, an obese woman can give birth to an overweight baby. Overweight women are also at high risk of gestational diabetes and high blood pressure. Both underweight and overweight can make conception difficult or, in rare cases, cause birth defects. Hence, it is important to maintain a healthy body. Proper diet and habits will aid in natural conception and strengthen the baby's immunity.
Eating a balanced diet along with an active lifestyle will help achieve a healthy BMI for an expectant mother. It can be time consuming and frustrating to get results in less time. But with the right help from professionals, the trip will be very smooth. The 7 Day Menu PDF Pre-Pregnancy Diet Plan (Indian Diet Plan For Pregnancy In PCOD) will help you achieve this goal.
Pre-pregnancy diet (Indian diet plan for conception in PCOD)
Food list before pregnancy:
Whole grain products provide the necessary energy and keep blood sugar levels up. The fiber helps cleanse the colon, lose weight, prevent overeating, and also correct any underlying dyslipidemia or insulin resistance. Add whole grains, millet, fresh whole fruits and vegetables, oats, and quinoa.
Leafy green vegetables provide the necessary vitamins and minerals along with fiber. They also contribute to vitamin K in the body. Leafy green vegetables provide calcium, iron, and folic acid that help prevent birth defects in the fetus. Consume spinach, methi, kale and other green leafy vegetables.
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High quality first-class proteins:
High quality proteins help improve the body's metabolism. A high metabolism helps in weight loss and in achieving a healthy BMI. Proteins help keep you full for longer, which prevents overeating and corrects weight problems. Proteins also help strengthen the uterine muscles that support childbirth. Add skim milk and products, eggs, poultry, fish, soy and products.
High quality fat intake helps reduce the free radicals and stress in the body. Omega-3-rich fatty acids help in the development of the brain and nerves as well as in the formation of organs in the fetus. The right amount of fats can help control PCOS. The nuts contain magnesium, which keeps the uterus healthy and promotes the hormones necessary for ovulation. Include nuts, seeds, avocado, peanut oil, canola oil, rice bran oil, and olive oil in your diet.
Foods To Avoid In The Pregnancy Diet Plan
Excessive refined foods in the diet can lead to insulin resistance, dyslipidemia, weight gain and the risk of diabetes mellitus. This interferes with the normal menstrual cycle along with ovulation.
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High caffeine drinks:
Drinks containing caffeine disrupt the normal metabolism of the body. It can lead to delayed conception. Avoid consuming strong or caffeine-rich beverages such as coffee, tea, or chocolate.
Sugary foods have a high glycemic index. They lead to weight gain, insulin resistance, aggravate PCOS and impede the fertilization of the egg cells. Avoid heavy creamy desserts, sweets, chocolates, sports drinks, artificial juices, etc.
Fatty foods lead to weight gain. It can cause dyslipidemia, insulin resistance, PCOS, and other metabolic disorders. Too much fat deposition can also affect the menstrual cycle and ovulation. Avoid junk, fried, creamy sauces, mayonnaise, and cheesy recipes
Essential nutrients in a pre-pregnancy diet
Calcium is an important nutrient before, during and after pregnancy. Top up the bones with calcium to prevent osteoporosis later in life. Consume foods rich in calcium such as sesame seeds, milk and products, green leafy vegetables, drumsticks, or moringa. If the diet does not contain enough calcium, reinforce the diet with calcium supplements as directed by your doctor.
Iron keeps hemoglobin levels in check and helps maintain the correct menstrual cycle. Adequate iron levels help with conception easily. Include green leafy vegetables, garden cress seeds, ragi, dates, and dry dates in your diet.
Choline helps develop the brain and spinal cord of the fetus. It also helps in the prevention of neural tube defects. Include eggs, chicken, and broccoli in your normal diet.
Coenzyme Q helps with egg production and fertilization. Add chicken, lentils, soy, peanuts, oranges, spinach, cauliflower, and sesame seeds.
Vit D helps in the absorption of calcium and phosphorus. It keeps baby's bones, teeth and muscles healthy. Check Vit D before and during pregnancy and also during breastfeeding. Fish is the best nutritional source for Vit D. For vegetarians or those who are still deficient in Vit D, consult the doctor for an ideal supplement.
Maternal folate deficiency can lead to fetal folate deficiency. The baby may have a birth defect or may have a low birth weight. Add dark green leafy vegetables, dairy products, and seafood. Start folate supplements 8 to 10 weeks before conception and continue until recommended by your doctor.
Inositol promotes healthy egg quality, a regular menstrual cycle and supports fertilization in women. It's widely used in whole grains, beans, nuts, and fruits.
Citrus fruits provide vitamin C. Berries keep the vagina healthy and infection-free. The antioxidant properties in citrus fruits have anti-inflammatory and antioxidant properties that promote fertility.
Pre-pregnancy diet plan (Indian diet plan for conception in PCOD)
Macronutrient distribution:
- Total energy: 1300 kcal
- Carbohydrates: 60% – 65% of the total energy – 195 – 211 g
- Proteins: 20-25% of total energy – 65-81 g
- Fats: 15 – 17% of the total energy – 21 – 24 g
7 days diet plan before pregnancy:
Day 1; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Green smoothie with chia seeds | 1 teaspoon | Chia seeds |
| 1 cup | Kale, spinach, ginger, cucumber, lemon juice | |
| breakfast | ||
| Quinoa upma | ½ cup | Andean millet |
| ½ cup | vegetables | |
| Turmeric milk | 1 cup | milk |
| 1 pinch | turmeric | |
| morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + dates |
| Having lunch | ||
| Iceberg lettuce | 1 cup | Salad + cherry tomatoes + peppers + onions + carrots |
| Millet roti | 1 no | Jowarmehl |
| Green vegetables | 1 cup | Lady's finger |
| Sprouts Tikki | ½ cup | Moong |
| Quark | 1 cup | Quark |
| afternoon | ||
| fruit | 1 no medium | peach |
| Evening snack | ||
| Vegetable Sukha Bhel | 1 cup | Kurmura + onion + tomato + cucumber |
| Dinner | ||
| Broccoli Pepper Soup | 1 cup | Broccoli + onion |
| Mexican rice | 1 cup | rice |
| ½ cup | Beans + vegetables | |
| Fry the vegetables | 1 cup | Onion + paprika + zucchini / cucumber + baby corn |
| Bedtime | ||
| Nutmeg milk | 1 cup | milk |
| 1 pinch | Nutmeg powder | |
day 2; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Events | 2 no | Soaked overnight (optional) |
| breakfast | ||
| Nachni Satva | 2 tbsp | Nachni satva |
| 1 cup | milk | |
| 1 tablespoon | Almond and walnut powder | |
| morning | ||
| fruit | ½ no | Pitaya |
| Having lunch | ||
| egg salad | 1 cup | Boiled egg + cucumber + tomatoes + peppers + onions + carrots |
| Chapati | 1 no | Whole wheat flour |
| Green vegetables | 1 cup | Tinda |
| Dal tadka | 1 cup | Tur dal |
| afternoon | ||
| Thin buttermilk | 1 cup | Quark |
| Evening snack | ||
| Mix dal dosa | 1 no | Mix the dal batter |
| Green chutney | 2 tbsp | Coriander + mint |
| Dinner | ||
| Onion Raita | 1 cup | Onion + curd |
| Paneer paratha | 1 no | Wheat flour + paneer |
| Rajma | 1 cup | Rajma in tomato sauce |
| Bedtime | ||
| Lemongrass milk | 1 cup | Milk cooked with lemongrass and ginger |
Day 3; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Soaked garden cress seeds | 1 teaspoon | Soaked in lemon juice overnight |
| breakfast | ||
| porridge | 2 tbsp | oats |
| 1 cup | milk | |
| 2 no | Events | |
| morning | ||
| Soaked nuts | 15 grams | Almonds + walnuts + dry fig + apricot |
| Having lunch | ||
| salad | 1 cup | Cucumber + tomatoes + onions + carrots + beetroot |
| Millet roti | 1 no | Bajra flour |
| Green vegetables | 1 cup | Ghia + tomato |
| Grilled Chicken | 100 g | chicken |
| afternoon | ||
| Thin buttermilk | 1 cup | Quark |
| Evening snack | ||
| Chana Masala | 1 cup | Cooked chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon green tea |
| Dinner | ||
| Mix the vegetable soup | 1 cup | Dudhi + carrot + pumpkin + tomato |
| Vegetable dal khichdi | 1 ½ cup | Rice + tur + moongdal + vegetables |
| Kadhi | 1 cup | Quark + chana flour |
| Bedtime | ||
| Turmeric milk | 1 cup | Milk with a pinch of turmeric |
Day 4; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Soaked jeera water | 1 teaspoon | Jeera soaked in water overnight |
| breakfast | ||
| Vegetable poha | 1 cup | Poha + vegetables |
| Herbal milk | 1 cup | Milk + mint + ginger |
| morning | ||
| Grilled masala paneer | 50 grams | Paneer + oregano + chilli flakes |
| Having lunch | ||
| Raita | 1 cup | Cottage cheese + cucumber + tomatoes + onions |
| Multigrain roti | 1 no | Multigrain flour |
| Green vegetables | 1 cup | Karela |
| Dal Palak | 1 cup | Moong Dal + spinach |
| afternoon | ||
| fruit | 1 cup | papaya |
| Evening snack | ||
| Chana Masala | 1 cup | Cooked chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon green tea |
| Dinner | ||
| Thai curry | 1 ½ cup | Exotic vegetables + coconut milk |
| Jasmine rice | 1 cup | Jasmine rice |
| Bedtime | ||
| Granola with yogurt | ½ cup | Millet granola + yogurt |
Day 5; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Aloe Vera juice with water | 30 ml | Aloe vera juice + water |
| breakfast | ||
| Avocado oat smoothie | 1 glass | Avocado + oats + milk + almonds |
| morning | ||
| Boiled moong | ½ cup | Moong |
| Having lunch | ||
| salad | 1 cup | Cucumber + tomatoes + onions + corn |
| Methi roti | 1 no | Multigrain flour + methi leaves |
| Green vegetables | 1 cup | Parval |
| in use / sprout | 1 cup | Moth bean sprouts + tomato + onion |
| afternoon | ||
| fruit | 1 cup | Mix the berries |
| Evening snack | ||
| Rava peas Dhokla | 6 – 8 pieces | Rava + curd + peas |
| tomato chutney | 2 tbsp | Tomato + garlic |
| Dinner | ||
| 1 bowl of burrito | 1 cup | Exotic vegetables + boiled beans + tomato sauce + multigrain pasta + tofu or egg |
| Bedtime | ||
| Masala milk | 1 cup | Milk + dried fruit powder |
Day 6; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| Lemon juice with warm water | 1 tbsp + 1 cup | Lemon juice + water |
| breakfast | ||
| Idli | 3 no | Idli dough |
| Sambar | 1 cup | Tur dal + vegetables |
| Decaffeinated coffee | 1 cup | Milk + coffee powder |
| morning | ||
| Grilled fish | 100 g | fish |
| Having lunch | ||
| salad | 1 cup | Cucumber + tomatoes + onions + corn |
| The pla | 1 no | Multigrain flour + methi leaves |
| Green vegetables | 1 cup | Cabbage |
| Sweet Potato Chickpea Tikki | 2 small ones | Boiled chickpea + sweet potato |
| afternoon | ||
| Buttermilk | 1 cup | Quark |
| Evening snack | ||
| Parfait | 1 cup | Quark + multigrain granola + chia seeds + pumpkin seeds |
| Dinner | ||
| Tomato and basil soup | 1 cup | Tomato + basil |
| Spinach Baby Corn Rice | 1 cup | Rice + spinach + baby corn |
| Tofu with paprika tossed | 1 cup | Tofu + paprika |
| Bedtime | ||
| Elaichi milk | 1 cup | Milk + pinch of Elaichi |
Day 7; Pre-pregnancy nutrition plan
| menu | Be | ingredients |
| Early morning | ||
| ABC juice (unscreened) | 1 cup | Apple + beetroot + carrot + flaxseed |
| breakfast | ||
| Vegetable daliya | ½ cup | Daliya |
| ½ cup | vegetables | |
| Turmeric and cinnamon milk | 1 cup | milk |
| 1 pinch | Turmeric + cinnamon powder | |
| morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + dates |
| Having lunch | ||
| spinach salad | 1 cup | Baby spinach + cherry tomatoes + peppers + onions + broccoli |
| Millet roti | 1 no | Jowarmehl |
| Green vegetables | 1 cup | cauliflower |
| Fry dal | 1 cup | Tur dal |
| Quark | 1 cup | Quark |
| afternoon | ||
| fruit | 1 no medium | orange |
| Evening snack | ||
| Thalipith | 2 small ones | Thalipith flour + onion |
| Green chutney | 2 tbsp | Coriander + mint + curry leaves |
| Quark | ½ cup | Quark |
| Dinner | ||
| Cucumber and peanut salad | 1 cup | Cucumber + peanut + coriander + cottage cheese |
| Sambar rice | 1 cup | Rice + sambar |
| Banana leaf vegetables | 1 cup | Banana leaf |
| Bedtime | ||
| Buttermilk | 1 cup | Quark |
Note:
- 1 cup = 200 ml
- You can use 40 g paneer, 100 g chicken / fish, 2 egg whites, 30 g tofu, 150 g quark, 150 ml milk interchangeably
Download the Pre-Pregnancy Pregnancy 7 Day Indian Pregnancy Diet Plan.
Download the Indian Pre-Pregnancy Pregnancy Diet Plan as PDF
Final grade:
Maintain a healthy weight and BMI to get pregnant when you want. A balanced diet with special attention to fertility-enhancing nutrients contributes to a stress-free conception. Hope this 7 Day Pre-Pregnancy Diet (Indian Diet Plan For Conceiving For PCOD) Menu will help you achieve your goal of expanding your family.
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