PCOS Friendly Recipes for Dinner: 40 Recipes for Healthy Eating
Feeling tired after a busy day and now you’re faced with the challenge of finding a recipe that fits your PCOS needs? We get it, it can be overwhelming. But don’t worry, we’ve got you covered with a variety of nutritious and easy to cook meals that will leave you feeling satisfied and nourished.
What makes a healthy PCOS dinner?
There’s lots of information online on what a healthy PCOS dinner looks like, which can be very confusing. So we’ve created a list of nutrients and foods that you should try incorporating in your meal, these include;
Fibre: think veggies and wholegrains (oats, barley, brown rice), these can help increase your microbial diversity and reduce inflammation in the body.
Protein: lean protein (turkey, chicken breast, egg) and plant based proteins(tofu, edamame,legumes) can keep you full for longer and even reduce your appetite (that means less reaching out for unhealthy snacks!)
Healthy fats: monounsaturated fats (think avocados, olive oil and nuts) and omega-3 fats (oily fish) can increase chances of fertility and reduce the risk of weight gain.
Low Glycaemic Index (GI) Carbohydrates: GI refers to the glycaemic index of foods, and low GI carbs have been shown to be linked to improved insulin resistance.
Spices like turmeric and cinnamon have also been shown to have antioxidant properties and reduce inflammation. Adding these to your meals is quick and easy and can positively affect your PCOS. So read on for a variety of recipes that you will definitely enjoy!
Vegetarian/Vegan
Chickpea and Aubergine Stew: This take on a classic Lebanese dish can be eaten both warm or cold and is perfect for meal prepping. Plus it's filled with fibre, protein (plant-based) and is suitable for a low fodmap diet- nutritious and delicious!
Moroccan Inspired Traybake: Incorporate those leftover veggies at the end of the week into a warm and delicately spiced dish, packed full of fibre and healthy fats. Cinnamon is also said to help with PCOS symptoms- it’s a win-win situation!
Vegetable Tetrazzini: This hearty bowl of pasta is a great comfort meal year round. Whole fibre pasta, lots of veggies, an abundance of vitamins and minerals- what more could you want!
Chickpea curry: No missing out on curries around here, this creamy chickpea curry is packed with spices and perfectly balanced by almond milk. Will last for up to 3-5 days in the fridge and 1-3 months in the freezer!
Pesto Lasagne Rolls: Think comfort vegan food. A versatile dish where you can switch up the filling by using different pasta sauces and veggies. Can also be prepped in advance so it is the perfect weeknight meal.
Quinoa and bean stuffed peppers: This vegan meal is a great take on a classic stuffed paper and a delicious way to incorporate plant protein and extra fibre.
Tofu Spinach Lasagne: A creamy, hearty lasagne without the heaviness and discomfort- it will definitely become a favourite.
Plant based baby bella, poblano and corn tacos: A multifunctional recipe that can be served two ways- a refreshing salad or perfect for taco Tuesdays!
Vegan Mexican Pizza: Craving a pizza? We’ve got you covered with this Mexican spin on a classic. Vegetables + whole wheat tortilla and you’ve got a quick and nutritious pizza!
Grilled Watermelon, Halloumi & Mint Salad: Try something new like this tantalising salad, perfect for those warmer days. The salty crumbly feta with the sweet and crunchy watermelon is a match made in heaven.
Vegan Tenderstem Broccoli Mushroom Stir Fry: Overflowing with umami and earthy richness, this recipe is great if you’re considering a plant-based diet.
Creamy Pesto Tomato Soup: A soothing and hearty meal that will definitely make you feel good. Perfect for those winter evenings and can be enjoyed with whole grain toast for dipping.
Tofu Sweet Potato and Veggie Satay: Spicy, savoury and sweet, a recipe made to satisfy your cravings.
Easy Mediterranean Buddha Bowl: A mouthwatering rainbow dish, packed full of veggies and lots of plant food points. It not only looks good but is flavoursome too.
Za’atar Pizza: Middle eastern spice mix meets an italian classic - a match made in heaven! Best paired with an Arabic crispy fattoush salad or a simple and refreshing tabbouleh.
Butternut Squash Risotto: Smooth, velvety and rich, this delicious recipe is completely stress free. Plus the leftovers can be utilised to create restaurant-worthy risotto balls which can be paired up with a salad for next day’s lunch!
Spicy Lentil Chilli Instant Pot: A sumptuous way to transform lentils. Serve with whole grain pasta, rice or even a baked potato with a serving of greens on the side.
Seafood and fish
Coconut Lime Salmon: Salmon is a versatile ingredient and a great source of omega-3 fats. Try this zesty yet creamy recipe to satisfy your mid-week cravings.
Parmesan crusted cod: prepped in under 20 mins, this crunchy and fresh take, not only tastes amazing but looks it too!
Red shrimp stir fry: This colourful Mediterranean dish can be made in under 30 mins and it's a great way to get your key omega-3 fats.
Lemony salmon with kale and cabbage: Omega 3 fats served with nutritional powerhouses (kale and cabbage). A delicious yet fresh way to incorporate those greens.
Air fryer teriyaki salmon: Sweet, tangy and nutrient dense- this high protein salmon will have all your tastebuds tickling and keep you full for longer! If you don’t have an air fryer, then just pop the marinated salmon in the oven instead.
Spicy seafood stuffed peppers: A spicy Mexican fish twist on stuffed peppers that will leave you satisfied. You can use any white fish of your choice or even substitute with prawns.
Salmon Nicoise Salad: This french salad is refreshing and light, bonus - salmon is a great source of omega 3 fats.
Easy Asian Noodle Bowl: This recipe is perfect for meal prepping, easy to cook and made with simple ingredients yet the broth still packs a punch.
Meat and Poultry
Turkey rice bowl broccolini: Lean protein, tender broccolini, and fluffy rice, all in under 30 mins- this makes cooking look easy!
Greek chicken bowls: This salty, moreish dish is a perfect way to use some leftover chicken, or even meal prep. An easy & nutritious (think vitamins) dish, packed with vitamins for both dinner and leftovers for lunch.
Ground Turkey Sweet Potato Burger: Filled with antioxidants, these juicy burgers are great for a midweek meal.
Ground pork egg roll in a bowl: A one pot dish that’s definitely a crowd pleaser. Perfect for meal prepping.
Dijon mustard chicken and spiced sweet potatoes sheet pan: This sweet and spicy meal can be prepped in advance and is rich in fibre,antioxidants and vitamins.
Spaghetti Squash Chicken Alfredo: A wholesome, seasonal and flavourful low carb dish. Meal prep by cooking the chicken and squash in advance.
Turkey Rice Bowls: Inviting and delectable goodness that will certainly leave you feeling nourished and warm. A perfect for any turkey (or even chicken) leftovers.
Instant Pot Greek Lemon Chicken Soup: nourishing and fresh, this instant soup can be made in under 30 mins! Bonus- you can freeze it for up to 3 months.
Quick & Easy (under 30 mins!)
Yoghurt chicken curry: An indian curry that doesn’t take hours! This efficient and minimal clean up recipe is great for a spicy hit.
Sheet pan salmon and veggies: Sheet pans are the ultimate quick and convenient midweek meals. This one pairs salmon with broccoli, bell peppers and tomatoes and is an easy fibre rich and balanced midweek meal.
Simple Shakshuka: Tangy and sweet, this simple North African dish, will definitely leave you wanting more!
Ground Turkey Tacos: High in fibre, adaptable for fussy eaters and quick to make, this recipe ticks all the boxes. Turn leftovers into a taco salad - a great lunchbox option.
Cod Piccata with angel hair pasta: Flaky, deliciousness cooked to perfection.Top with your favourite veggies for added vitamins.
Mediterranean Steak Grain Bowl: A creamy and succulent meal fit for a family- even better just swap out the veggies in this recipe for whatever’s left in your fridge!
Almond crusted cod in airfryer: Switch up the crust to your tasting in this delicious take on flaky cod fish. Ps- think of all the omega-3 fats!
So we’ve provided you with lots of tasty and nourishing recipes, it’s up to you to get cooking now! If you need any further recipe inspiration, head over to our recipe page.