The Indian PCOS Plan
Fifteen days of real Indian menus for PCOS and PCOD.
Insulin resistance is common in PCOS, even in women who aren’t overweight. No crash diets and no giving up rice for life: steady blood sugar, enough protein, and meals that work in a family kitchen, at home or abroad.
$29one-time · 15-day PDF, yours to keep
The same menus as PCOS Plan + Review ($89)
- Instant PDF download
- Pay with PayPal
- 30-day consultation credit
By Dt. Trishala Goswami, MSc Clinical Nutritionist and Diabetes Educator.Built on the 2023 international evidence-based guideline for PCOS.
- A doctor has diagnosed you with PCOS or PCOD
- Your periods are irregular, or you have acne, hair fall or weight around the middle
- You're lean and still have PCOS: it isn't only about weight
- You want Indian food, not a Western PCOS diet
- You'd rather follow a clear plan than piece one together from Instagram
- You're pregnant, breastfeeding, or trying to conceive (with or without fertility treatment)
- Your periods have stopped for 3 months or more
- You take insulin or a sulfonylurea for diabetes
- You've had an eating disorder, or your BMI is under 18.5
- You're under 18
These need a plan matched to your medication and reports. Book a consultation.
One change every five days, in the right order.
Days 1 to 5
Steady mornings, steady plates
A protein breakfast instead of chai and biscuits, and lunch and dinner on the plate rule: half vegetables, a quarter protein, a quarter whole grain or millet.
Days 6 to 10
Cravings, movement and sleep
A protein snack at 4 pm, before the craving hits, daily movement with strength twice a week, dinner by 8 and a fixed bedtime.
Days 11 to 15
Your cycle and real life
Office lunches, eating out, festivals and period days, plus a simple cycle log. Then build your own plate so the habits outlast the 15 days.
A plan to download, print and keep.
15 days of menus
From the plans Dt. Trishala writes for her 1:1 PCOS clients, not a generic chart.
Veg, egg and non-veg
Every meal has all three options. No blanket dairy or gluten bans.
Grocery lists for each stage
With notes for Indian grocers and supermarkets abroad.
16 recipes
Step-by-step, with the protein counted.
A daily check-in
Tick off the habits, note your period and rate your energy, stage by stage.
Your cycle, explained
The usual cycle length, a simple log, and when it is worth seeing your doctor.
Look inside
A glimpse of a few pages. The full plan arrives when you buy.
Day 1, over 60 g of protein.
Vegetarian. Protein is shown for the recipe dishes; curd, roti, chaas and dal add more. Egg and non-veg versions swap in eggs, chicken and fish.
Every day like this, for 15 days.
A 24-page PDF with the menus, recipes, grocery lists and a daily check-in. Instant download, yours to keep.
One-time · 30-day consultation credit
Dt. Trishala Goswami
MSc Clinical Nutritionist · Diabetes Educator · Certified Nutrigenomics Specialist
The PCOS Plan is the part of Trishala’s clinical approach that works without her in the room: the protein breakfast, the plate rule, the 4 pm snack and the movement and sleep routine her PCOS clients follow. What it can’t do on its own is read your reports or adjust for your medication. That is what PCOS Plan + Review and the 1:1 program add.
Built on the 2023 international evidence-based guideline for PCOS, with every claim checked against the source.
Start with the plan. Add Trishala when you need her.
With Trishala’s review
PCOS Plan + Review
The same plan, checked against your own hormone and blood reports by Trishala.
$89one-time
Starts with a consultation
- Everything in The PCOS Plan
- Trishala reviews your hormone and blood reports and adjusts your plan
- A 20-minute video check-in with her halfway through
- WhatsApp questions answered within one working day, for 15 days
- Limited to 15 places a month
Self-guided
The PCOS Plan
Trishala’s 15-day plan as a PDF, followed on your own.
$29one-time
The same menus as PCOS Plan + Review
- 15 days of Indian menus, veg, egg or non-veg
- Recipes with the protein counted, and a daily check-in
- Grocery lists with notes for shopping abroad
- A 24-page PDF to download and keep
- Not the right fit? What you paid goes toward a consultation
Secure checkout · instant PDF download
1:1 clinical program
With Trishala, 12 weeks
A plan written for you from scratch, and changed as your numbers change.
Priced after your consultation
- Built on your hormones, labs and cycle
- Changes as your cycle and reports change
- Pregnancy planning, alongside your gynaecologist
- Weekly reviews and WhatsApp support
- Retest at 12 weeks to see what moved
- Optional nutrigenomics (DNA-based) plan
Start with The PCOS Plan. Within 30 days, what you paid is adjusted against a consultation or the 1:1 program with Trishala.
Common questions
Will it fix my periods?
It works on habits that help many PCOS symptoms: steady blood sugar, enough protein, movement and sleep. Energy and cravings often change first; cycles can take longer, and every body is different. We don't promise specific results.
I'm trying to conceive. Can I use it?
Not on its own. Pregnancy planning with PCOS needs your gynaecologist and a plan written for you, which is what the 1:1 program does.
I take metformin or the pill.
The plan works alongside them. Keep taking your medication as prescribed, and don't stop or change it without your doctor.
Do I have to give up dairy and gluten?
No. Blanket bans don't help most women with PCOS. With PCOS Plan + Review or 1:1, Trishala checks whether they affect you specifically.
What exactly do I get?
A 24-page PDF: 15 days of menus with veg, egg and non-veg at every meal, recipes with the protein counted, grocery lists, a daily check-in and the research in plain words. The download link arrives by email as soon as you pay. Print it or keep it on your phone.
Does it work in the US?
Everyday Indian food, at home or abroad. The grocery lists include notes for Indian grocers and supermarkets.
What's the difference between The PCOS Plan and PCOS Plan + Review?
The menus are the same. With PCOS Plan + Review, Trishala reads your hormone and blood reports before you start, adjusts the plan to them, checks in with you halfway and answers your questions on WhatsApp for the 15 days. Because it involves her reading your reports, it starts with a consultation.
What if I need more help partway through?
Book a consultation at any point. Within 30 days of buying, what you paid is adjusted against the consultation or the 1:1 program.
Do I keep it?
Yes. The PDF is yours to keep, so you can repeat a stage or run the whole plan again.
Can I get a refund?
Because the plan is an instant download, there are no cash refunds once it’s delivered. If it isn’t the right fit, email us within 30 days and what you paid is adjusted against a consultation or program with Dt. Trishala. Charged twice, or the file won’t open? Email us and we’ll put it right.
The Indian PCOS Plan is nutrition education, not a substitute for medical care. Don’t change or stop any medication without your doctor.
15 days. Your kitchen.
$29one-time