Last Updated: September 29th, 2025

General Diet and Workout Plan for Women to Control Weight & Cravings

Hormones & Cycles: The Real Weight Game – Standard Diet & Workout Plan for Women

Most women ask, “Why does my weight jump up and down every month?” or “Why do I crave sweets even when I’m dieting?”

The truth: It’s not about willpower. It’s about your hormones and menstrual cycle.

Your cycle decides:

  • When you burn fat faster
  • When cravings hit harder
  • When you feel strong vs when you feel tired

The trick is → not to fight your hormones, but to play along with them.
Here’s a standard diet & workout plan with rules you can adjust depending on how your body feels each week.

Golden Rules Before You Start

  1. Listen to Your Body → Energy is not the same every week, don’t force one routine.
  2. Track Your Cycle → Even a simple calendar note helps you see patterns.
  3. Fuel, Don’t Starve → Low calories during PMS will only increase cravings.
  4. Cycle-Based Adjustments → Eat a bit more in luteal, train harder in follicular.
  5. Consistency > Perfection → Small adjustments matter more than strict rules.

Standard Diet Plan for Women

Key Principles:

  • Eat protein at every meal (dal, paneer, eggs, chicken, fish, soybean).
  • Add healthy fats (ghee, nuts, seeds) to support hormone balance.
  • Choose complex carbs (roti, oats, brown rice) for steady energy.
  • Avoid too much sugar, fried food → worsens PMS & bloating.
  • Stay hydrated (2.5–3L water + herbal teas).

Sample Indian Diet Plan (Veg & Non-Veg Options)

Time Meal Type Meal
8:00 am Breakfast Veg: 2 besan chillas + mint chutney + 1 glass warm milk
Non-Veg: 2 boiled eggs + 2 whole wheat parathas + curd
11:00 am Mid-morning 1 seasonal fruit (papaya/apple) + handful of almonds/walnuts

Optional: buttermilk
1:30 pm Lunch 1.5 chapati + 1 bowl brown rice

Dal + sabzi; Paneer curry OR chicken curry/fish

Salad (cucumber, carrot, beetroot)
4:00 pm Evening Snack Veg: Roasted makhana OR sprout salad
Non-Veg: Egg sandwich with whole wheat bread
8:00 pm Dinner 1–2 chapatis + sabzi + dal

Paneer/tofu OR grilled fish/chicken

Small curd bowl
10:00 pm Before Bed 1 glass warm turmeric milk
2 dates OR a small handful of raisins

Common Question:

Q: Can I eat sweets during PMS cravings?
 Yes, but in moderation. Choose dark chocolate (70% cocoa) or jaggery-based sweets → they help with magnesium and mood.

Standard Workout Plan for Women

Key Principles:

  • Follicular & Ovulation phase (Day 6–15) = Best for strength, cardio, fat loss.
  • Luteal & Menstrual phase (Day 16–28 + Day 1–5) = Focus on light workouts, yoga, recovery.
  • Train 4–5 days/week, rest when energy is low.

Weekly Routine (Cycle-Aware)

Day 1 – Strength Training (Legs)

  • Squats (3 × 12)
  • Lunges (3 × 10 each leg)
  • Glute Bridges (3 × 12)
  • Calf Raises (3 × 15)

Day 2 – Cardio/HIIT

  • 20 min interval walk (1 min fast, 1 min slow × 10)
  • Skipping rope (5 min)
  • Mountain Climbers (3 × 20)

Day 3 – Rest/Stretching

Day 4 – Strength Training (Upper Body)

  • Push-ups (3 × 8–10)
  • Dumbbell Rows (3 × 12)
  • Shoulder Press (3 × 10)
  • Bicep Curls (3 × 12)

Day 5 – Yoga & Core

  • Plank (3 × 30 sec)
  • Side Plank (3 × 20 sec each side)
  • Cat-Cow stretch (5 reps)
  • Surya Namaskar (5 rounds)

Day 6 – Fun Activity

  • Zumba, dance, or sport (badminton, swimming)

Day 7 – Rest or light walk

Common Question:

Q: Should I avoid workouts completely during periods?
 No, but adjust intensity. Light walks, yoga, or stretching help with cramps and mood.

Lifestyle Habits for Hormone Balance

  • Sleep 7–8 hrs → irregular sleep increases cravings & stress
  • Stress management → meditation, journaling, or simple me-time
  • Daily movement → even 6–8k steps count as “testosterone for women”
  • Limit caffeine → too much increases PMS anxiety

Punjabi Fitness for Women who want to change themselves

At Punjabi Fitness, we know women’s fitness is not one-size-fits-all. That’s why we offer:

1:1 Coaching → get a plan designed for your cycle, not a generic Western template.

If you’ve ever felt guilty about failed diets or skipped workouts → stop.
It’s not your fault. It’s your hormones & cycle.
With Punjabi Fitness, you’ll finally learn how to win the real weight game.

Your body already has wisdom. We just give it the right plan.

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