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). Motherhood is by far one of the best ever expertise {that a} lady will ever have. Young first-time moms to be, undoubtedly have a great deal of questions and issues. Even earlier than the infant being born dad and mom dream about the way forward for the child. From day one among being pregnant, the household takes further care in regards to the meals, exercise, and well being of the mom. But did you actually know that the preparation for having a wholesome child begins even earlier than conceiving? The pre-pregnancy well being of the mom has a direct impact on the toddler’s well being.

The fetus within the womb will get all of the vitamins required for progress straight from the mom’s shops. Thus, the mom has to adapt to wholesome consuming habits and put together the physique for being pregnant. Nutrition is a crucial a part of preconception care. Here is a Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD) that may enable you in conceiving a wholesome child.

 

Effect of Pre-pregnancy Weight on Conceiving?

A Female’s pre-pregnancy weight straight impacts the infant’s weight. Research reveals an underweight girl is extra seemingly to present start to an underweight child. Likewise, an overweight feminine could give start to an chubby child. Also, overweight females have a excessive danger of gestational diabetes and hypertension. Both being underweight or chubby may make conceiving tough or may result in some start defects in uncommon instances. Thus sustaining a wholesome physique is necessary. Right food regimen and habits will assist in conceiving naturally and increase the infant’s immunity.

A balanced food regimen together with an lively way of life will assist attain a wholesome BMI for a mother-to-be. It could be time-consuming and irritating to get leads to much less time. But with the proper of assist from professionals, the journey turns into very easy. The Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD), will enable you in attaining this purpose.

Pre-pregnancy Diet (Indian Diet plan to Conceive in PCOD)

Pre-pregnancy Food checklist :

Whole grains present the required power and keep blood glucose ranges. The fiber helps to clear the intestines, drop some weight, stop overeating and in addition appropriate any underlying dyslipidemia or insulin resistance. Include whole-grain cereals, millets, recent complete vegetables and fruit, oats, and quinoa.

Green leafy greens will present the required nutritional vitamins and minerals together with fiber. They additionally contribute to vitamin Okay within the physique. Green leafy greens present calcium, iron, and folate that assist to stop any start defect within the fetus. Consume spinach, methi, kale, and different inexperienced leafy greens.

• Good high quality first-class proteins:

Good high quality proteins assist to enhance the physique’s metabolism. High metabolism helps in weight discount and attaining a wholesome BMI. Proteins assist to maintain you full for an extended time period that stops overeating and proper weight points. Proteins additionally assist to strengthen the uterine muscle groups which assist childbirth. Include low-fat milk and merchandise, egg, poultry, fish, soy, and merchandise.

An excellent high quality fats consumption helps to cut back the free radicals and stress within the physique. Omega 3 wealthy fatty acids assist in mind and nerve growth together with organ formation within the fetus. The correct amount of fat can assist management PCOS. The nuts comprise magnesium that retains the uterus wholesome and promotes hormones for ovulation. Include nuts, seeds, avocado, groundnut oil, canola oil, rice bran oil, and olive oil within the food regimen.

Foods to Avoid in Pre-pregnancy Diet Plan

Excess refined meals in food regimen may result in insulin resistance, dyslipidemia, weight achieve, and have the chance of diabetes mellitus. This hinders the traditional menstrual cycle together with ovulation.

• High caffeinated drinks:

High caffeinated drinks disturb the traditional physique’s metabolism. It can result in delayed conception. Avoid consuming sturdy or excessive caffeine drinks like espresso, tea, or candies.

Sugary meals are excessive in glycaemic index. They result in weight achieve, insulin resistance, worsen PCOS and hamper the fertilization of eggs. Avoid heavy creamy desserts, sweets, candies, sports activities drinks, synthetic juices, and so forth.

Fatty meals result in weight achieve. It could trigger dyslipidemia, insulin resistance, PCOS, and different metabolic issues. Too a lot fats deposition can also have an effect on the menstrual cycle and ovulation. Avoid junk, deep-fried, creamy gravies, mayonnaise, and tacky recipes

Important Nutrients In a Pre-Pregnancy Diet

Calcium is a crucial nutrient pre, throughout, and post-pregnancy. Replenish the bones with calcium to keep away from osteoporosis in later life. Consume calcium-rich meals like sesame, milk and merchandise, inexperienced leafy greens, drumstick, or moringa. If the food regimen appears inadequate in calcium fortify the food regimen with calcium dietary supplements together with your physician’s recommendation.

Iron retains the hemoglobin ranges in test and helps to keep up the correct menstrual cycle. Sufficient iron ranges assist in conceiving simply. Include inexperienced leafy greens, backyard cress seeds, ragi, dates, and dry dates in your food regimen.

Choline helps within the growth of the mind and spinal wire of the fetus. It additionally helps in stopping neural tube defects. Include eggs, hen, and broccoli in your common food regimen.

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

Vit D helps the absorption of calcium and phosphorus. It retains bones, tooth, and muscle groups wholesome within the child. Keep a test on vit D earlier than and through being pregnant and in addition throughout lactation. Fish is one of the best meals supply of vit D. For vegetarians or those that nonetheless are poor in vit D, seek the advice of the physician for excellent supplementation.

Low folate in moms may result in folate deficiency within the fetus. The child might need some start defect or have low start weight. Include darkish inexperienced leafy greens, dairy merchandise, and seafood. Start with folate dietary supplements 8 to 10 weeks earlier than conceiving and proceed until the physician’s recommendation.

Inositol promotes wholesome egg high quality, common menstrual cycle and helps fertilization in females. It is extensively present in complete grains, beans, nuts, and fruits.

Citrus fruits present vit C. Berries preserve the vagina wholesome 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 power: 1300 kcals
• Carbohydrate: 60 % – 65 % of complete power – 195 – 211 gms
• Proteins: 20 – 25 % of complete power – 65 – 81 gms
• Fats: 15 – 17 % of complete power – 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 + greens
Stir fry veggies	1 cup	Onion + bell peppers + zucchini / cucumber+ child 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 in a single day (non-compulsory)
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 backyard cress seeds	1 tsp	Soaked in a single day 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 hen	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 inexperienced 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 in a single day 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 inexperienced 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 heat water	1 tbsp + 1 cup	Lemon juice  + water
Breakfast
Idli	3 no	Idli batter
Sambar	1 cup	Tur dal + greens
Decaf espresso	1 cup	Milk + espresso 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 + candy 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 child corn rice	1 cup	Rice + spinach + child 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 hen/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

Download the 7 days Indian pre-pregnancy food regimen plan for conceiving food regimen plan PDF.

Download Indian pre-pregnancy food regimen plan for conceiving food regimen plan pdf 

Endnote:

Maintain wholesome physique weight and BMI to conceive on the desired time. A correctly balanced food regimen with particular consideration to vitamins that enhances fertility will assist a stress-free conception. Hope this Pre-pregnancy Diet Plan 7 Days Menu (Indian Diet plan to Conceive in PCOD), Helps you in attaining your purpose to increase your loved ones.