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You are here: Home / PREGNANCY / Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)

Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)

Last Updated on October 1, 2021 | RD, Payal Banka (Registered Dietitian) Leave a Comment

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.

Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)

 

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 and fiber:

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:

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.

  • Good quality fats:

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

  • Refined foods:

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:

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.

  • High-fat junk food:

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

Pre-pregnancy Diet Plan

  • Calcium:

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:

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:

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:

Coenzyme Q helps in egg production and fertilization. Include chicken, lentils, soya, peanuts, oranges, spinach, cauliflower, and sesame seeds.

  • Vit D:

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.

  • Folate:

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:

Inositol promotes healthy egg quality, regular menstrual cycle and supports fertilization in females. It is widely found in whole grains, beans, nuts, and fruits.

  • Vit C:

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

MenuAmountIngredients
Early morning
Green smoothie with chia seeds1 tspChia seeds
1 cupKale, spinach, ginger, cucumber, lemon juice
Breakfast
Quinoa upma½ cupQuinoa
½ cupVegetables
Turmeric Milk1 cupMilk
1 pinchTurmeric
Mid-morning
Soaked nuts½ cupAlmonds + walnuts + Dates
Lunch
Iceberg salad1 cupLettuce + cherry tomatoes + bell peppers + onions + carrots
Millet roti1 noJowar flour
Green vegetable1 cupLadies finger
Sprouts Tikki½ cupMoong
Curd1 cupCurd
Mid Afternoon
Fruit1 no mediumPeach
Evening snack
Vegetable Sukha Bhel1 cupKurmura + onion + tomato + cucumber
Dinner
Broccoli pepper soup1 cupBroccoli + onion
Mexican Rice1 cupRice
½ cupBeans + vegetables
Stir fry veggies1 cupOnion + bell peppers + zucchini / cucumber+ baby corn
Bedtime
Nutmeg Milk1 cupMilk
 1 pinchNutmeg powder

Day 2; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
Dates2 noSoaked overnight (optional)
Breakfast
Nachni Satva2 tbspnNachni satva
1 cupMilk
1 tbspAlmond and walnut powder
Mid-morning
Fruit½ noDragon fruit
Lunch
Egg Salad1 cupBoiled egg + cucumber + tomatoes + bell peppers + onions + carrots
Chapati1 noWhole wheat flour
Green vegetable1 cupTinda
Dal tadka1 cupTur dal
Mid Afternoon
Thin buttermilk1 cupCurd
Evening snack
Mix dal dosa1 noMix dal batter
Green chutney2 tbspCoriander + mint
Dinner
Onion raita1 cupOnion + curd
Paneer paratha1 noWheat flour + paneer
Rajma1 cupRajma in tomato gravy
Bedtime
Lemongrass Milk1 cupMilk boiled with lemongrass and ginger
 

 

Day 3; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
Soaked garden cress seeds1 tspSoaked overnight with lemon juice
Breakfast
Oats porridge2 tbspOats
1 cupMilk
2 noDates
Mid-morning
Soaked nuts15 gmsAlmonds + walnuts + dry fig + apricot
Lunch
Salad1 cupCucumber + tomatoes + onions + carrots + beetroot
Millet roti1 noBajra flour
Green vegetable1 cupGhia + tomato
Grilled chicken100 gmsChicken
Mid Afternoon
Thin buttermilk1 cupCurd
Evening snack
Chana masala1 cupBoiled chana + tomato + onion
Green tea1 cupGinger lemon green tea
Dinner
Mix veg soup1 cupDudhi + carrot + pumpkin + tomato
Vegetable Dal khichdi1 ½ cupRice + Tur + Moongdal + Vegetables
Kadhi1 cupCurd + Chana flour
Bedtime
Turmeric Milk1 cupMilk with a pinch of turmeric
 

Day 4; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
Soaked jeera water1 tspJeera soaked overnight in water
Breakfast
Vegetable poha1 cupPoha + Vegetables
Herbal milk1 cupMilk + mint + ginger
Mid-morning
Grilled Masala paneer50 gmsPaneer + oregano + chilli flakes
Lunch
Raita1 cupCurd + cucumber + tomatoes + onions
Multigrain roti1 noMultigrain flour
Green vegetable1 cupKarela
Dal palak1 cupMoong dal + spinach
Mid Afternoon
Fruit1 cupPapaya
Evening snack
Chana masala1 cupBoiled chana + tomato + onion
Green tea1 cupGinger lemon green tea
Dinner
Thai curry1 ½ cupExotic veggies + coconut milk
Jasmine rice1 cupJasmine rice
Bedtime
Granola with yogurt½ cupMillet granola + yogurt
 

 

Day 5; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
Aloe vera juice with water30 mlAloe vera juice  + water
Breakfast
Avocado oats smoothie1 glassAvocado + oats + milk + almonds
Mid-morning
Boiled moong½ cupMoong
Lunch
Salad1 cupCucumber + tomatoes + onions + corn
Methi roti1 noMultigrain flour  + methi leaves
Green vegetable1 cupParval
Usal / sprout1 cupMoth beans sprouts + tomato + onion
Mid Afternoon
Fruit1 cupMix berries
Evening snack
Rava peas dhokla6 – 8 pcsRava + curd + peas
Tomato chutney2 tbspTomato + garlic
Dinner
1 bowl burrito1 cupExotic veggies + boiled beans + tomato gravy + multigrain noodles + tofu or egg
Bedtime
Masala milk1 cupMilk + dry fruit powder
 

Day 6; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
Lemon juice with warm water1 tbsp + 1 cupLemon juice  + water
Breakfast
Idli3 noIdli batter
Sambar1 cupTur dal + vegetables
Decaf coffee1 cupMilk + coffee powder
Mid-morning
Grilled fish100 gmsFish
Lunch
Salad1 cupCucumber + tomatoes + onions + corn
Thepla1 noMultigrain flour  + methi leaves
Green vegetable1 cupCabbage
Sweet potato chickpea Tikki2 smallBoiled chickpea + sweet potato
Mid Afternoon
Buttermilk1 cupCurd
Evening snack
Parfait1 cupCurd + Multigrain granola + chia seeds + pumpkin seeds
Dinner
Tomato basil soup1 cupTomato + basil
Spinach baby corn rice1 cupRice + spinach + baby corn
Tossed tofu with bell peppers1 cupTofu + bell peppers
Bedtime
Elaichi milk1 cupMilk + pinch elaichi
 

Day 7; Pre-pregnancy Diet Plan

MenuAmountIngredients
Early morning
ABC juice (unstrained)1 cupApple + beetroot + carrot + flaxseeds
Breakfast
Vegetable daliya½ cupDaliya
½ cupVegetables
Turmeric Cinnamon Milk1 cupMilk
1 pinchTurmeric + cinnamon powder
Mid-morning
Soaked nuts½ cupAlmonds + walnuts + Dates
Lunch
Spinach salad1 cupBaby spinach + cherry tomatoes + bell peppers + onions + broccoli
Millet roti1 noJowar flour
Green vegetable1 cupCauliflower
Dal fry1 cupTur dal
Curd1 cupCurd
Mid Afternoon
Fruit1 no mediumOrange
Evening snack
Thalipith2 smallThalipith flour + onion
Green chutney2 tbspCoriander + mint + curry leaves
Curd½ cupCurd
Dinner
Cucumber peanut salad1 cupCucumber + peanut + coriander  + curd
Sambar Rice1 cupRice + sambar
Banana leaf vegetable1 cupBanana leaf
Bedtime
Buttermilk1 cupCurd

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.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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