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 the very best ever expertise {that a} woman will ever have. Young first-time moms to be, positively have a great deal of questions and considerations. Even earlier than the child being born dad and mom dream about the way forward for the child. From day considered one of 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 in the womb will get all of the vitamins required for development immediately 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 vital 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 make it easier to in conceiving a wholesome child.

 

Effect of Pre-pregnancy Weight on Conceiving?

A Female’s pre-pregnancy weight immediately impacts the child’s weight. Research reveals an underweight girl is extra probably to give delivery to an underweight child. Likewise, an overweight feminine could give delivery to an chubby child. Also, overweight females have a excessive danger of gestational diabetes and hypertension. Both being underweight or chubby would possibly make conceiving troublesome or would possibly lead to some delivery defects in uncommon instances. Thus sustaining a wholesome physique is necessary. Right food plan and habits will assist in conceiving naturally and increase the child’s immunity.

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

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

Pre-pregnancy Food listing :

Whole grains present the required power and preserve blood glucose ranges. The fiber helps to clear the intestines, drop some weight, forestall overeating and likewise right any underlying dyslipidemia or insulin resistance. Include whole-grain cereals, millets, contemporary entire fruit and veggies, oats, and quinoa.

Green leafy greens will present the required nutritional vitamins and minerals together with fiber. They additionally contribute to vitamin Okay in the physique. Green leafy greens present calcium, iron, and folate that assist to forestall any delivery defect in 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 preserve you full for an extended time frame that forestalls overeating and proper weight points. Proteins additionally assist to strengthen the uterine muscle mass which assist childbirth. Include low-fat milk and merchandise, egg, poultry, fish, soy, and merchandise.

high quality fats consumption helps to cut back the free radicals and stress in the physique. Omega 3 wealthy fatty acids assist in mind and nerve improvement together with organ formation in the fetus. The correct amount of fat can assist management PCOS. The nuts include 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 in the food plan.

Foods to Avoid in Pre-pregnancy Diet Plan

Excess refined meals in food plan would possibly lead to insulin resistance, dyslipidemia, weight acquire, and have the danger of diabetes mellitus. This hinders the conventional menstrual cycle together with ovulation.

  • High caffeinated drinks:

High caffeinated drinks disturb the conventional physique’s metabolism. It can lead to delayed conception. Avoid consuming sturdy or excessive caffeine drinks like espresso, tea, or sweets.

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

Fatty meals lead to weight acquire. It could trigger dyslipidemia, insulin resistance, PCOS, and different metabolic problems. Too a lot fats deposition may 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

Pre-pregnancy Diet Plan

Calcium is a vital 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 plan appears inadequate in calcium fortify the food plan with calcium dietary supplements along with your physician’s recommendation.

Iron retains the hemoglobin ranges in test and helps to preserve 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 plan.

Choline helps in the event of the mind and spinal wire of the fetus. It additionally helps in stopping neural tube defects. Include eggs, rooster, and broccoli in your common food plan.

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

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

Low folate in moms would possibly lead to folate deficiency in the fetus. The child may need some delivery defect or have low delivery 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 broadly discovered in entire 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*)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 (optionally available)
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 rooster 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 rooster/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

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

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

Endnote:

Maintain wholesome physique weight and BMI to conceive on the desired time. A correctly balanced food plan with particular consideration to vitamins that reinforces 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 objective to prolong your loved ones.

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