PCOD - Mediterranean Low Calorie Diet

High protein milk   30 gm protein 

Pea protein powder 60%  -  30 grams

Paneer - 100 gram/day 

Tofu  - 200 gram/day

Rice  - 100 grams 

Vegetable - 250 gm

Recommended in a Research Paper for PCOD

Carb   90 gm/day  360

protein  110 gm/day 440

fat  60  gm/days  540

Total 1340 calories

High protein milk   30 gm protein - 160 calories (lactose free also available)

Pea protein powder 60%  -  30 grams   18 gm protein  -  https://plantpower.fit/products/plant-power-low-fat-peanut-protein-powder

Paneer - 100 gram/day  20 gm fact - 18 gram protein  -  https://www.healthshots.com/healthy-eating/superfoods/these-6-things-prove-paneer-is-a-superfood-that-needs-to-be-on-your-plate-daily/

Every 100 grams of paneer contains 265 calories, 20.8 grams of fat, 1.2 grams of total carbohydrate. 18.3 grams of protein and 208 mg of calcium. 

Tofu  - 200 gram/day  protein 32 grms  Fat  16  calorie 288 

https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy

https://www.verywellfit.com/tofu-nutrition-facts-calories-and-health-benefits-4113988

Rice

100 grams rice

Total Carbohydrates 79 grams

Protein 6.5 g

https://www.nutritionix.com/food/uncooked-rice

Vegetables

egg plant - 

250 gm - 60 cal - carbs 15 gm - protein 3 gm

One cup (82 grams) of raw eggplant contains the following nutrients:

Calories: 20

Carbs: 5 grams

Fiber: 3 grams

Protein: 1 gram

https://www.healthline.com/nutrition/eggplant-benefits#TOC_TITLE_HDR_2

Ridge gourd (Angled luffa),

250 gm

11 gm carbs

2.5 gm protein

fresh, raw, Nutritive value per 100 g.

(Source: USDA National Nutrient database).

Principle Nutrient Value Percent of RDA

Energy 20 Kcal <1%

Carbohydrates 4.35 g 3

Protein 1.20 g 2%