Made for everyday meal planning.

What you can explore

Build a seven-day draft from 77 original recipes inspired by South Asian, Mediterranean, Middle Eastern, East Asian and everyday Western cooking. Choose your diet, ingredient exclusions, time, equipment and meal preferences. Swap meals, adjust available servings, build a grocery list and optionally save your week on this device.

The first week uses a labelled fictional example. Personal planning is supported only for adults aged 19–64 within the tool's measurement and energy ranges. Pregnancy, breastfeeding and other screening situations need individual advice. An ovarian cyst alone does not confirm PCOS.

How the numbers work

Food estimates use 41 USDA SR Legacy records. Grams refer to the food state shown; household measures are approximate. Ingredients are added before totals are rounded. All listed oil is counted. Brands, cooking losses, water content and extra ingredients can change the actual meal.

Maintenance estimation uses the female Mifflin–St Jeor equation and an approximate lifestyle multiplier. Weight-loss planning requires an existing calorie reference from your clinician or dietitian. The tool does not verify who supplied an entered target.

Portion bounds, protein, fat, saturated fat, fibre, calcium and optional clinician targets are checked across generation, swaps and restored plans. These are software planning settings, not universal PCOS prescriptions. Manual changes can move calories outside the planning margin; a warning remains visible.

Nutrition needs more than arithmetic

There is no single best PCOS eating pattern for everyone. Keep necessary medical exclusions. Recipe filters cannot guarantee freedom from allergens or cross-contact. Product labels matter, especially for fortified drinks and calcium-set tofu.

B12 and vitamin D food estimates need review; iodine data are missing. Missing data are not proof of deficiency. Sahaj does not prescribe supplements or recommend changing medication. If you use metformin, discuss B12 monitoring with your clinician. Increase fibre gradually from your usual intake.

Rice and cooked pulses need careful storage and reheating. Follow the cooking-ahead guidance in each recipe, including the stricter rice instructions for mixed meals.

Review status

Two dietitians provided preliminary feedback, and the planner incorporates changes informed by it. Final approval of the revised food library and clinical pathways has not been received. Human usability feedback and kitchen testing are also pending.

Automated checks cover tested calculation, eligibility, exclusion, portion and saving scenarios. They cannot establish clinical suitability, complete dietary adequacy, individual tolerability, or guarantee that software has no remaining errors. Please review a draft with your dietitian before relying on it as an ongoing eating plan.

Evidence you can open

• Monash international PCOS / PMOS guideline
• USDA FoodData Central datasets
• Original Mifflin–St Jeor equation
• NIH: vitamin B12 · vitamin D · iodine
• Food Standards Agency: food and rice safety

The in-app “How it works” guide explains the current profile and settings in more detail.

Your data stays under your control

Saving is optional and local to this browser. No account, cloud sync or automatic feedback submission is included. Read privacy & local saving.

Fonts: DM Sans and Manrope, served locally under their DM Sans and Manrope Open Font Licenses.

Updated 11 October 2026 · Build 7ca7ca07b0fc2894.