No products in the cart.
Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD). Motherhood is by far the best ever experience that a girl will ever have. Young first-time mothers to be, definitely have loads of questions and concerns. Even before the baby being born parents dream about the future of the kid. From day one of pregnancy, the family takes extra care about the food, activity, and health of the mother. But did you really know that the preparation for having a healthy baby starts even before conceiving? The pre-pregnancy health of the mother has a direct effect on the infant’s health.
The fetus in the womb gets all the nutrients required for growth directly from the mother’s stores. Thus, the mother has to adapt to healthy eating habits and prepare the body for pregnancy. Nutrition is an important part of preconception care. Here is a Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD) that will help you in conceiving a healthy baby.
Effect of Pre-pregnancy Weight on Conceiving?
A Female’s pre-pregnancy weight directly affects the baby’s weight. Research shows an underweight woman is more likely to give birth to an underweight baby. Likewise, an obese female may give birth to an overweight baby. Also, obese females have a high risk of gestational diabetes and high blood pressure. Both being underweight or overweight might make conceiving difficult or might lead to some birth defects in rare cases. Thus maintaining a healthy body is important. Right diet and habits will help in conceiving naturally and boost the baby’s immunity.
A balanced diet along with an active lifestyle will help reach a healthy BMI for a mother-to-be. It can be time-consuming and frustrating to get results in less time. But with the right kind of help from professionals, the journey becomes very smooth. The Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD), will help you in achieving this goal.
Pre-pregnancy Diet (Indian Diet plan to Conceive in PCOD)
Pre-pregnancy Food list :
Whole grains provide the required energy and maintain blood glucose levels. The fiber helps to clear the intestines, lose weight, prevent overeating and also correct any underlying dyslipidemia or insulin resistance. Include whole-grain cereals, millets, fresh whole fruits and vegetables, oats, and quinoa.
Green leafy vegetables will provide the required vitamins and minerals along with fiber. They also contribute to vitamin K in the body. Green leafy vegetables provide calcium, iron, and folate that help to prevent any birth defect in the fetus. Consume spinach, methi, kale, and other green leafy vegetables.
-
Good quality first-class proteins:
Good quality proteins help to improve the body’s metabolism. High metabolism helps in weight reduction and achieving a healthy BMI. Proteins help to keep you full for a longer period of time that prevents overeating and correct weight issues. Proteins also help to strengthen the uterine muscles which support childbirth. Include low-fat milk and products, egg, poultry, fish, soy, and products.
A good quality fat intake helps to reduce the free radicals and stress in the body. Omega 3 rich fatty acids help in brain and nerve development along with organ formation in the fetus. The right amount of fats can help control PCOS. The nuts contain magnesium that keeps the uterus healthy and promotes hormones for ovulation. Include nuts, seeds, avocado, groundnut oil, canola oil, rice bran oil, and olive oil in the diet.
Foods to Avoid in Pre-pregnancy Diet Plan
Excess refined foods in diet might lead to insulin resistance, dyslipidemia, weight gain, and have the risk of diabetes mellitus. This hinders the normal menstrual cycle along with ovulation.
-
High caffeinated beverages:
High caffeinated beverages disturb the normal body’s metabolism. It can lead to delayed conception. Avoid consuming strong or high caffeine beverages like coffee, tea, or chocolates.
Sugary foods are high in glycaemic index. They lead to weight gain, insulin resistance, worsen PCOS and hamper the fertilization of eggs. Avoid heavy creamy desserts, sweets, chocolates, sports drinks, artificial juices, etc.
Fatty foods lead to weight gain. It may cause dyslipidemia, insulin resistance, PCOS, and other metabolic disorders. Too much fat deposition may also affect the menstrual cycle and ovulation. Avoid junk, deep-fried, creamy gravies, mayonnaise, and cheesy recipes
Important Nutrients In a Pre-Pregnancy Diet
Calcium is an important nutrient pre, during, and post-pregnancy. Replenish the bones with calcium to avoid osteoporosis in later life. Consume calcium-rich foods like sesame, milk and products, green leafy vegetables, drumstick, or moringa. If the diet seems insufficient in calcium fortify the diet with calcium supplements with your doctor’s advice.
Iron keeps the hemoglobin levels in check and helps to maintain the proper menstrual cycle. Sufficient iron levels help in conceiving easily. Include green leafy vegetables, garden cress seeds, ragi, dates, and dry dates in your diet.
Choline helps in the development of the brain and spinal cord of the fetus. It also helps in preventing neural tube defects. Include eggs, chicken, and broccoli in your regular diet.
Coenzyme Q helps in egg production and fertilization. Include chicken, lentils, soya, peanuts, oranges, spinach, cauliflower, and sesame seeds.
Vit D helps the absorption of calcium and phosphorus. It keeps bones, teeth, and muscles healthy in the baby. Keep a check on vit D before and during pregnancy and also during lactation. Fish is the best food source of vit D. For vegetarians or those who still are deficient in vit D, consult the doctor for ideal supplementation.
Low folate in mothers might lead to folate deficiency in the fetus. The baby might have some birth defect or have low birth weight. Include dark green leafy vegetables, dairy products, and seafood. Start with folate supplements 8 to 10 weeks before conceiving and continue till the doctor’s advice.
Inositol promotes healthy egg quality, regular menstrual cycle and supports fertilization in females. It is widely found in whole grains, beans, nuts, and fruits.
Citrus fruits provide vit C. Berries keep the vagina healthy and infection-free. The antioxidant properties in citrus fruits have an anti-inflammatory and antioxidant property that helps fertility.
Pre-pregnancy Diet Plan (Indian Diet plan to Conceive in PCOD)
Macronutrient distribution:
- Total energy: 1300 kcals
- Carbohydrate: 60 % – 65 % of total energy – 195 – 211 gms
- Proteins: 20 – 25 % of total energy – 65 – 81 gms
- Fats: 15 – 17 % of total energy – 21 – 24 gms
7 days Pre-pregnancy Diet Plan:
Day 1; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Green smoothie with chia seeds | 1 tsp | Chia seeds |
| 1 cup | Kale, spinach, ginger, cucumber, lemon juice | |
| Breakfast | ||
| Quinoa upma | ½ cup | Quinoa |
| ½ cup | Vegetables | |
| Turmeric Milk | 1 cup | Milk |
| 1 pinch | Turmeric | |
| Mid-morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + Dates |
| Lunch | ||
| Iceberg salad | 1 cup | Lettuce + cherry tomatoes + bell peppers + onions + carrots |
| Millet roti | 1 no | Jowar flour |
| Green vegetable | 1 cup | Ladies finger |
| Sprouts Tikki | ½ cup | Moong |
| Curd | 1 cup | Curd |
| Mid 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 | |
| Stir fry veggies | 1 cup | Onion + bell peppers + zucchini / cucumber+ baby corn |
| Bedtime | ||
| Nutmeg Milk | 1 cup | Milk |
| 1 pinch | Nutmeg powder | |
Day 2; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Dates | 2 no | Soaked overnight (optional) |
| Breakfast | ||
| Nachni Satva | 2 tbspn | Nachni satva |
| 1 cup | Milk | |
| 1 tbsp | Almond and walnut powder | |
| Mid-morning | ||
| Fruit | ½ no | Dragon fruit |
| Lunch | ||
| Egg Salad | 1 cup | Boiled egg + cucumber + tomatoes + bell peppers + onions + carrots |
| Chapati | 1 no | Whole wheat flour |
| Green vegetable | 1 cup | Tinda |
| Dal tadka | 1 cup | Tur dal |
| Mid Afternoon | ||
| Thin buttermilk | 1 cup | Curd |
| Evening snack | ||
| Mix dal dosa | 1 no | Mix 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 gravy |
| Bedtime | ||
| Lemongrass Milk | 1 cup | Milk boiled with lemongrass and ginger |
Day 3; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked garden cress seeds | 1 tsp | Soaked overnight with lemon juice |
| Breakfast | ||
| Oats porridge | 2 tbsp | Oats |
| 1 cup | Milk | |
| 2 no | Dates | |
| Mid-morning | ||
| Soaked nuts | 15 gms | Almonds + walnuts + dry fig + apricot |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + carrots + beetroot |
| Millet roti | 1 no | Bajra flour |
| Green vegetable | 1 cup | Ghia + tomato |
| Grilled chicken | 100 gms | Chicken |
| Mid Afternoon | ||
| Thin buttermilk | 1 cup | Curd |
| Evening snack | ||
| Chana masala | 1 cup | Boiled chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon green tea |
| Dinner | ||
| Mix veg soup | 1 cup | Dudhi + carrot + pumpkin + tomato |
| Vegetable Dal khichdi | 1 ½ cup | Rice + Tur + Moongdal + Vegetables |
| Kadhi | 1 cup | Curd + Chana flour |
| Bedtime | ||
| Turmeric Milk | 1 cup | Milk with a pinch of turmeric |
Day 4; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked jeera water | 1 tsp | Jeera soaked overnight in water |
| Breakfast | ||
| Vegetable poha | 1 cup | Poha + Vegetables |
| Herbal milk | 1 cup | Milk + mint + ginger |
| Mid-morning | ||
| Grilled Masala paneer | 50 gms | Paneer + oregano + chilli flakes |
| Lunch | ||
| Raita | 1 cup | Curd + cucumber + tomatoes + onions |
| Multigrain roti | 1 no | Multigrain flour |
| Green vegetable | 1 cup | Karela |
| Dal palak | 1 cup | Moong dal + spinach |
| Mid Afternoon | ||
| Fruit | 1 cup | Papaya |
| Evening snack | ||
| Chana masala | 1 cup | Boiled chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon green tea |
| Dinner | ||
| Thai curry | 1 ½ cup | Exotic veggies + coconut milk |
| Jasmine rice | 1 cup | Jasmine rice |
| Bedtime | ||
| Granola with yogurt | ½ cup | Millet granola + yogurt |
Day 5; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Aloe vera juice with water | 30 ml | Aloe vera juice + water |
| Breakfast | ||
| Avocado oats smoothie | 1 glass | Avocado + oats + milk + almonds |
| Mid-morning | ||
| Boiled moong | ½ cup | Moong |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + corn |
| Methi roti | 1 no | Multigrain flour + methi leaves |
| Green vegetable | 1 cup | Parval |
| Usal / sprout | 1 cup | Moth beans sprouts + tomato + onion |
| Mid Afternoon | ||
| Fruit | 1 cup | Mix berries |
| Evening snack | ||
| Rava peas dhokla | 6 – 8 pcs | Rava + curd + peas |
| Tomato chutney | 2 tbsp | Tomato + garlic |
| Dinner | ||
| 1 bowl burrito | 1 cup | Exotic veggies + boiled beans + tomato gravy + multigrain noodles + tofu or egg |
| Bedtime | ||
| Masala milk | 1 cup | Milk + dry fruit powder |
Day 6; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Lemon juice with warm water | 1 tbsp + 1 cup | Lemon juice + water |
| Breakfast | ||
| Idli | 3 no | Idli batter |
| Sambar | 1 cup | Tur dal + vegetables |
| Decaf coffee | 1 cup | Milk + coffee powder |
| Mid-morning | ||
| Grilled fish | 100 gms | Fish |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + corn |
| Thepla | 1 no | Multigrain flour + methi leaves |
| Green vegetable | 1 cup | Cabbage |
| Sweet potato chickpea Tikki | 2 small | Boiled chickpea + sweet potato |
| Mid Afternoon | ||
| Buttermilk | 1 cup | Curd |
| Evening snack | ||
| Parfait | 1 cup | Curd + Multigrain granola + chia seeds + pumpkin seeds |
| Dinner | ||
| Tomato basil soup | 1 cup | Tomato + basil |
| Spinach baby corn rice | 1 cup | Rice + spinach + baby corn |
| Tossed tofu with bell peppers | 1 cup | Tofu + bell peppers |
| Bedtime | ||
| Elaichi milk | 1 cup | Milk + pinch elaichi |
Day 7; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| ABC juice (unstrained) | 1 cup | Apple + beetroot + carrot + flaxseeds |
| Breakfast | ||
| Vegetable daliya | ½ cup | Daliya |
| ½ cup | Vegetables | |
| Turmeric Cinnamon Milk | 1 cup | Milk |
| 1 pinch | Turmeric + cinnamon powder | |
| Mid-morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + Dates |
| Lunch | ||
| Spinach salad | 1 cup | Baby spinach + cherry tomatoes + bell peppers + onions + broccoli |
| Millet roti | 1 no | Jowar flour |
| Green vegetable | 1 cup | Cauliflower |
| Dal fry | 1 cup | Tur dal |
| Curd | 1 cup | Curd |
| Mid Afternoon | ||
| Fruit | 1 no medium | Orange |
| Evening snack | ||
| Thalipith | 2 small | Thalipith flour + onion |
| Green chutney | 2 tbsp | Coriander + mint + curry leaves |
| Curd | ½ cup | Curd |
| Dinner | ||
| Cucumber peanut salad | 1 cup | Cucumber + peanut + coriander + curd |
| Sambar Rice | 1 cup | Rice + sambar |
| Banana leaf vegetable | 1 cup | Banana leaf |
| Bedtime | ||
| Buttermilk | 1 cup | Curd |
Note:
- 1 cup = 200 ml
- You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably
Download the 7 days Indian pre-pregnancy diet plan for conceiving diet plan PDF.
Download Indian pre-pregnancy diet plan for conceiving diet plan pdf
Endnote:
Maintain healthy body weight and BMI to conceive at the desired time. A properly balanced diet with special attention to nutrients that boosts fertility will help a stress-free conception. Hope this Pre-pregnancy Diet Plan 7 Days Menu (Indian Diet plan to Conceive in PCOD), Helps you in achieving your goal to extend your family.
