Living with Polycystic Ovary Syndrome (PCOS) can be challenging, especially when it comes to making healthy and delicious meals. That's why we've curated a list of our 5 favourite PCOS-friendly lunch recipes. Not only are these dishes packed with nutrients that support PCOS management, but they're also incredibly scrumptious. So, get ready to nourish your body and indulge your taste buds with these empowering recipes!

Click here to find out how MyOva's award winning supplements can regulate and restore your hormonal health.

Spinach and Feta Stuffed Chicken Breast

This recipe combines lean protein from chicken breast with nutrient-dense spinach and feta cheese. Spinach is rich in iron, which can help combat fatigue and support healthy blood cell production. Feta cheese adds a touch of flavour and provides calcium, which is beneficial for bone health. Remember to season with garlic powder, salt, and pepper to enhance the taste without adding excess sodium.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 cups fresh spinach leaves
• 1/4 cup crumbled feta cheese
• 1 teaspoon olive oil
• Garlic powder, salt, and pepper to taste

Instructions

• Preheat your oven to 375°F (190°C) and line a baking dish with parchment paper.
• Slice each chicken breast horizontally, creating a pocket.
• Season the inside of the pocket with garlic powder, salt, and pepper.
• In a frying pan, heat the olive oil over medium heat and sauté the spinach until wilted. Remove from heat.
• Stuff each chicken breast with an equal amount of sautéed spinach and feta cheese.
• Secure the chicken breasts with toothpicks and place them in the baking dish.
• Bake for 25-30 minutes or until the chicken is fully cooked.
• Allow the chicken to cool slightly before removing the toothpicks.
• Enjoy with a side of steamed vegetables or a fresh salad!

Click here for our “7-Day PCOS Diet Plan: A Comprehensive Guide” packed with delicious PCOS friendly recipe ideas for breakfast, lunch & dinner.

Quinoa and Vegetable Stir-Fry

Including whole grains like quinoa in your lunch can help regulate blood sugar levels. Quinoa is not only a good source of carbohydrates but also contains fibre, which aids in digestion and promotes the feeling of fullness. This recipe incorporates a colourful assortment of vegetables, providing an abundance of vitamins, minerals, and antioxidants essential for optimal health. Feel free to add scrambled eggs or cooked chicken for extra protein to support muscle repair and maintenance.

Ingredients

• 1 cup cooked quinoa
• 1 cup mixed vegetables (such as peppers, broccoli, carrots)
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon sesame oil
• 1 clove garlic, crushed
• 1 teaspoon grated ginger
• Optional: 2 scrambled eggs or cooked chicken for added protein

Instructions

• Heat the sesame oil in a large skillet over medium heat.
• Add minced garlic and grated ginger and cook for 1-2 minutes until fragrant.
• Add the mixed vegetables and cook until they are tender yet still slightly crisp.
• If desired, push the veggies to one side of the skillet and scramble the eggs on the other side.
• Add cooked quinoa and low-sodium soy sauce or tamari to the skillet, tossing everything together.
• Cook for an additional 3-4 minutes until the ingredients are well combined and heated through.
• Serve warm and enjoy this nutritious and flavourful stir-fry!

Sweet Potato and Black Bean Burrito Bowl

Sweet potatoes are a PCOS superstar! They have a lower glycaemic index compared to white potatoes, helping to prevent blood sugar spikes. Furthermore, their natural sweetness satisfies cravings for sugary treats. Coupled with fibre-rich black beans and protein-packed brown rice, this burrito bowl provides a satisfying and well-rounded meal. The addition of tomatoes, red onion, and cilantro creates a refreshing flavour profile, while optional toppings like avocado and Greek yogurt add healthy fats and creaminess.

Ingredients

• 1 medium-sized sweet potato, diced
• 1 cup cooked black beans
• 1 cup cooked brown rice
• 1/2 cup diced tomatoes
• 1/4 cup diced red onion
• 1/4 cup chopped coriander
• 1 tablespoon lime juice
• Salt and pepper to taste
• Optional toppings: avocado, Greek yogurt (as a sour cream substitute), salsa

Instructions

• Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
• Toss the diced sweet potato with olive oil, salt, and pepper and spread it evenly on the baking sheet.
• Roast the sweet potato for 20-25 minutes until golden and tender.
• In a bowl, combine the cooked black beans, brown rice, diced tomatoes, red onion, coriander, lime juice, salt, and pepper.
• Add the roasted sweet potato to the bowl and mix all the ingredients well.
• Top with avocado, Greek yogurt, or salsa for even more deliciousness and enjoy this vibrant and satisfying burrito bowl!

Salmon and Quinoa Salad

Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties that may help manage inflammation associated with PCOS. This recipe pairs flaked salmon with a combination of quinoa, baby spinach, cherry tomatoes, and crumbled feta cheese. The leafy greens provide essential vitamins and antioxidants, while tomatoes add a burst of flavour and bright colour. Don't forget to squeeze over some lemon juice for added freshness!

Ingredients

• 1 cup cooked quinoa
• 1 cup baby spinach leaves
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 120 grams cooked salmon fillet, flaked
• Lemon juice (from 1/2 lemon)
• 1 tablespoon extra-virgin olive oil
• Salt and pepper to taste

Instructions

• In a large bowl, combine cooked quinoa, baby spinach, cherry tomatoes, crumbled feta cheese, and flaked salmon.
• Drizzle lemon juice and olive oil over the salad.
• Season with salt and pepper and toss gently to mix all the ingredients.
• Serve chilled and relish this nutritious and satisfying salmon and quinoa salad!

Chickpea and Vegetable Curry

Chickpeas are high in fibre and protein, making them a great addition to a PCOS-friendly lunch. This curry recipe combines chickpeas with a medley of mixed vegetables and aromatic spices, like curry powder, onion, and garlic. The result is a flavourful and satisfying dish that brings warmth and comfort to your lunchtime. Serve it over quinoa or brown rice for a complete and nutritious meal.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 cup chopped mixed vegetables (such as cauliflower, peppers, courgettes)
• 1 can chopped tomatoes
• 1/2 cup unsweetened coconut milk
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, crushed
• Salt and pepper to taste
• Fresh coriander for garnish

Instructions

• Heat olive oil in a large frying pan over medium heat.
• Add the chopped onion and crushed garlic, and fry until the onion is translucent.
• Stir in curry powder and cook for another minute.
• Add the mixed vegetables and cook until they start to soften.
• Pour in the chopped tomatoes and coconut milk and bring the mixture to a simmer.
• Gently stir in the chickpeas, salt, and pepper.
• Simmer for 15-20 minutes, allowing the flavours to infuse together.
• Serve the curry over a bed of cooked quinoa or brown rice.
• Garnish with fresh coriander for a burst of freshness and enjoy this comforting and flavourful chickpea and vegetable curry!

Conclusion

Finding delicious lunch ideas that align with a PCOS-friendly diet can be a game-changer in your journey toward better health. These 5 lunch recipes are not only nutritious but also easy to prepare. Remember to listen to your body's needs, experiment with ingredients, and adapt the recipes to suit your taste preferences. Empower yourself through food, and don't hesitate to consult with your healthcare professional for personalised advice. Enjoy these empowering recipes and nourish your body, one meal at a time!

References