PCOS Recipes: Lunch

Whether you’re looking for a leaner chili that ticks the spice and savory boxes or something cozy to sink into for the night, our white chicken chili is a favorite. Top with plain yogurt to cool the spice and cilantro for extra zing.

Season the Shirataki noodles in advance and cook the salmon. Then all you need to do when you’re ready to eat is warm this up and top with your already chopped scallions, cucumbers, cabbage. Make your dressing in advance too for a quick few spoon fulls and as always, slice the avocados fresh because they are so delicate and like to brown when you turn your back. We could eat this dish every day for a week! So delicious and SO packed with veggies.

Pickled peppers is what we mean when the recipe says, ‘hot pickled peppadew.’ But any pickled (or non-pickled) peppers can stand in. Our braised chicken delivers the chicken with wonderful dark, leafy greens and a delightful Indian-inspired seasoning. To your muscles!

If you grew up on tunafish you may be missing the tangy zip of mayo in your tuna. Full of calories, it’s not the first item on any fit lady’s diet plan. Tzatziki takes its place in flavor and delight in this simple cold recipe that’s paired with Shirataki rice for extra bulk. One bowl-full and you’ll sleep like a baby.

This gorgeous green shrimp dish is a cinch to make with a food processor or blender and oven. Pair with a green salad for extreme green goodness. Bon Appétit!

Coated with nutritional yeast & olive oil, tofu crisps up beautifully in your oven and is offset nicely both in taste and texture with lovely tomatoes and red onions laced with balsamic vinegar. Enjoy.

The combination of avocado, jalapeno, vinegar, and lime makes this sauce for your chicken absolutely pop! Chicken breast is so very good for you, but it’s hard to eat over and over again without some clever sauces and seasonings. This one will make you smile.

When you feel like a smaller sized dinner that doesn’t skimp on taste, this chicken is your man. And if you have the calories to spare, double your serving. It’s lemony, herby, tomatoey with oat bran coating the chicken to give it a real parmesan feel. Delicious!

Our Spicy Sesame Noodles with Chicken and Peanuts have a healthy serving of red pepper flakes but don’t actually come across the palate as very spicy, but more savory. The warm toasted flavors and gentle peanut crunch deliver a wholesome, mild flavor that lends itself to larger fork-fulls so don’t eat too fast. 😉 A treat meal to nurture both your taste buds and your lean muscle mass. Enjoy!

Simple and light, this herby lemon-scented chicken soup goes straight into your bones to soothe you through and through. Add more shirataki rice or noodles to make it hearty, or leave it out altogether for a more broth-like variety.

Cabbage is one of the best vegetables you can eat. It’s packed with fiber and oh-so-low in calories. We pair it a lot with grainy mustard, but in this recipe it gets a sweet twist with erythritol ‘brown sugar’ and yellow onion. Fennel seeds add a layer of interest and a large serving of chicken makes this one of our highest protein meals. Perfect for large appetites. PCOS Nutrition made with love.

The herbs and soy dressing give this fish its Chinese influence and the roasted pistachios add the pizazz. If you have a steamer, perfect. If not, you can rig one. The fish steams as quickly as 8-10 minutes. It’s lightly flavored and beautifully presented with fresh herbs. Enjoy!

This hearty bean and turkey soup is perfect for a day when you’re already close to meeting your protein quota. The greens are just the ‘roughage’ your digestive tract is calling for and you will enjoy every delicious bite.

This dish is lemony, fresh, and delicious. We had it several days in a row and the smell of it cooking or being re-heated is divine. Credit must be given to the ghee in the end that sends that buttery scent through the kitchen. It’s not necessarily Italian, but mama mia! Serve with a large side salad or toss in some veggies.

Yes. Sometimes cheese is allowed. The fat-free and lowfat varieties are ‘sometimes’ foods. Which means we don’t have them every day. But life is short, so we do have them. This combo with shrimp and vegetables is topped with oat bran, which doesn’t deliver a crunchy texture, but more tenderness and a grain that this dish is complemented by. We had it 4 days in a row and loved it every day.

One of our staff members has Cape Verde roots in the family and therefore exposure to this chicken soup that is a standard in the region. The prep takes a little effort, but the finished dish is one the whole family will love. PCOS Nutrition made with love.

Marinated London Broil is a go-to staple on our healthy protein list. Warm or cold and thinly sliced, this flank steak special is a summer star.

Salmon on the pan is a simple delight. Higher than fat than many recommended proteins, it delivers satisfaction and fullness. Pair it with 450 grams of any veggie or a big salad. We like it topped with rosemary and capers.

You’re not exactly eating the rainbow with this salad, just the tastiest color. Enjoy everything green salad ingredients bring, most notably great taste.

The can of tuna packs a healthy protein punch and goes down with you loving every bite when combined with a myriad of varying textures and flavors. From the crisp crunch of the celery, to the zip of kalamata olives and the zing or lemon and Dijon. Your taste buds won’t get bored.

The mix of lemon, shallots, garlic, and thyme make a perfect coating for chicken. Want a lighter lemon flavor? Cut the zest and juice a bit.

One of our test kitchen cooks adapted this recipe from her family London Broil recipe. Instead of brown sugar or honey, we go with erythritol ‘brown sugar.’ The rest is the same. 🙂 Make it the night before and flip the London Broil around lunchtime the next day so both sides are flavored. It broils up in a snap! Be careful not to overcook. London Broil should have a cool pink center, sliced thin.

Steak Diane is a classic recipe and the sauce is known for its buttery deliciousness. Here, clarified butter, or ghee brings the buttery taste without the buttery solids. Is it date night yet?

This recipe directs to cook on a grill, but you can also do it on a stovetop or under the broiler. But for those summer days where hotdogs and hamburgers are on the menu, here’s a gorgeous grilled chicken alternative that will make your plate the envy of the meal.

Butter Chicken is arguably the west’s favorite Indian dish. This version packs a whopping protein serving without anything to slow your fat-burning machine down. Enjoy these classic flavors.

From the tamarind paste to the fish sauce to the dried shrimp, this pad thai doesn’t skimp on original flavors. Where it does skimp is on carbs, as our lovely Shirataki noodles make this delicious dish accessible to us all. Fresh and healthy.

The fish starts baking in the oven while you make the sauce on the stovetop before they meet in your skillet to finish cooking together. Get ready for flavor.

This fish tastes rich like comfort food with the ghee and chicken broth combination. Thyme and lemon gives it depth. Nothing like delicious and healthy in the same dish.

We have nothing against chicken legs and thighs. They aren’t ‘bad’ for you. They just have a few more calories, a bit more fat, and a bit less protein. This recipe works just fine on chicken breasts too. The Dijon mustard, shallots, garlic, and oat bran make a delicious crunchy coating. Yum! This is a recipe we find ourselves coming back to again and again.

Some are sensitive to soy. In that case, sub the protein of your choice. This dish is nice and light with the soft textures of tofu and Shirataki rice, the firmness of sugar snaps, and the tenderness of  toasted cashews. The mint and red pepper brighten. 

This is a most indulgent salmon dish. From the olives to the saffron to the almonds, capers, and currants. It may just get Sicily on your bucket travel list.

Beef, onions, carrots, and broth. This recipe serves 8. It’s a bit higher-calorie than many of our dishes, so take care to watch your portion size. Perfect for those fall and winter months.

If you love horseradish, you’ll love this recipe. If you don’t love horseradish, you may still love this recipe. Dijon mustard stands up to the horseradish making it a note in the flavor vs. the starring act. Give it a go. The erythritol ‘brown sugar’ tones down the savoury notes. It. Is. Good.

We adore recipes with fennel. It’s such a super veggie. The combo with lentils is just right. There are herbs galore in this recipe. It is nothing, if not flavourful. Make a batch for the week. And if you like your turkey meatballs a bit tender, mix in a bit of oat bran. 

The ingredients list is long, but the effort will pay off. Make a big batch and eat it all week. Full-flavored and a great way to get your protein as well as a full belly. Chinese food lovers, you’re welcome.

The first time we made this recipe, the turmeric inclusion seemed a bit odd. It filled the kitchen with an unusual smell. So, the first bite in the test kitchen were questionable. But immediately this dish became a favorite. The flavor really comes together and the combo of tender, slightly crispy chicken and gentle asparagus is so lovely.

The flavor combinations for this Cinnamon Chicken is a bit unusual. Variety us the spice of life, right? Enjoy this unique cinnamon, lime, and garlic combo.

If you’re trying to lose fat, chances are you’re eating lots of chicken breasts. That’s how it goes. So every recipe that brings interest to our feathered friend is welcome. This dish smacks of Italy. Plum tomatoes, capers, shallots… All the good stuff.

If you’re an eggplant fan, give this recipe a whirl. Shallots, ginger, and cilantro give it a fresh new twist. Chicken brings the protein.

Pair this tasty shrimp and chile dish with a large serving of veggies for date night extraordinaire. Even if you’re the only one attending. 

We are partial to a good rice bowl, especially if it doesn’t contain rice! Cauliflower rice serves as the base for flakey salmon, broccolini, asparagus, and a host of delicious Asian flavors.

Cheesy lemon chicken pasta — in the most health-building manner. Lemon zest brings the zing. Shirataki brings the flavor-absorbing basis. There’s just no replacing parmesan every now and then. Pair with a large serving of veggies.

Carrot, onion, and diced tomatoes bring your daily veggie servings to life in a delicious way. Basil and parsley brings the flavor.

The reason we have treat day is so that we can still enjoy a lot of the tastes and flavors we love with zero guilt and then our bodies feel a little less tension because we aren’t missing out. What’s more comforting than a good ole grilled cheese? Just keep your bread low-GI.

There’s no denying that fish and seafood provides a tasty way to get your protein. But dressing it up in the pan can get a bit tiresome. We present this lovely soup from Brazil for a change. The light coconut milk makes this a treat day food. But the towering protein count makes this an uber-healthful indulgence.

The processed onion provides a fresh texture and flavor for the peppers and seafood to bloom. The end flavor is mild and warming. Perfect for fall and winter. Spice it up with hot sauce if desired.

If fat-loss is your goal, find a cabbage dish you love, and eat it often. Cabbage is a dream vegetable in that it’s low calorie so you can eat more of it! When your belly is full you aren’t tempted to snack. You’re more satisfied and satisfaction while eating healthful foods is what it’s all about. 

Now that we’ve got the nutrition part out of the way, this recipe is really tasty. The peppers and savory flavorings lift our hero cabbage ingredient to a place of delight. Add in the varying textures of vegetables, tofu, and almonds — you’ve got yourself a new favorite. We ate the same daily menu 4 days in a row and this cabbage dish was the one we looked forward to the most. Enjoy!

A thick-cut, bone-in pork chop can be a masterful thing of beauty when cooked just right. Think of it as steak when you’re cooking on the stove top and don’t be afraid to serve it at medium or just a little below. You’ll be delighted with it’s tender juiciness. This recipe features the familiar pork chop flavors of lemon and capers. Pair with shirataki noodles and the vegetable of your choice for company-worthy dining. Fast, easy, delicious.

This simple, soy or Tamari-based marinade summons the flavor powers of Dijon, ginger, and a sprinking of erythritol sweetness to deliver a tasty steak variation. Our picture doesn’t do justice to the loveliness of flavors. Marinate overnight or at least a couple hours for best results.

Not all cuts of beef are created equal, it’s true. Filet offers a leaner source of beef protein, and it’s a delicious reprieve from chicken and fish. 

Simple grilled or pan-seared chicken breast is hard to beat. Fast, easy, and a delivery mechanism for tasty herbs and spices. Flex those chicken-fed muscles!

The sauce cooks up thick giving you mouthfuls of guilt-free, flavor-packed deliciousness. A great chicken dish when you’re just a little tired of eating chicken. Serve with a large serving of veggies.

We made and re-made this recipe 3-4x to get it right. Finally, we arrived at this version which is as equally healthy as it is interesting to eat. For garlic-lovers, it’s tops.

We love the combination of sweet and savory. Here you also get the combo of hot and cold, dry and juicy. In short, this salad is a family favorite. The sherry vinegar is a nice touch, but any vinegar will do just fine. 

This recipe is relatively simple and packs a punch of flavor to the tune of pickled thanks to the capers, herby thanks to the rosemary, and savory thanks to the shallots. A cinch to pull together and devour.

This chicken breast dinner has minimal ingredients and maximum taste. Easy to serve with shirataki rice or noodles and a side salad or vegetable dish. Quick and protein-packed!

Orange beef has long adorned the menus at Asian restaurants. Instead of crispy beef, our meat is psyllium husk coated to lock in flavor and juiciness. Cooking with orange peels releases a lot of zest and flavor. Just remember not to eat them. Serve with shirataki rice for a filling, guilt-free dinner.

You can marinate this chicken up to 24 hours before baking, but even just 2 hours will give it enough pizazz to be brilliant. We love recipes that combine red onions and fruit. Something magic happens when they’re roasted together. And not every recipe in our library calls for a mortar and pestle because, to be honest, most of us didn’t have one. But for about 15 bucks you can be pulverizing herbs and seeds into glorious rubs for meat. So use it if you got it. Otherwise just crush on a cutting board with a can or utensil as always. 

We have served this cauliflower soup at dinner parties and women are always asking us for ‘that healthy veggie soup recipe their partners actually like.’ Well, here it is – all 4 ingredients! Adjust the amount of stock added to make it thicker or thinner. The thicker version is more like healthy mashed potatoes. The thinner, soup version will warm you through and through. Perfect as a light lunch or as a side to your main protein.

Super-fresh fish and vegetables makes this Asian dish an absolute delight. It may sound slightly complicated, but after you’ve made it once you’ll see it simpler. The reward for your effort is absolutely delicious. Flavored ‘rice,’ hoisin-brushed salmon, roasted carrots and shiitakes, all sprinkled with toasted sesame seeds, green onions, and vinaigrette. You’re welcome!

We were going for a slimmed down version of Caesar for this salad and ended up with a garden-fresh simple salad. The Parmesan is more an accent than a main ingredient. But there’s enough to have you scraping the plate. Similarly the dressing is more akin to a subtly sweet vinaigrette that won’t pucker your face. After 3 days eating it, we’re still ready for our another serving. 

This Italian pork chop dinner is quick to whip up, but it will seem like it took you a lot longer. As with any pork, not overcooking is key, so keep an eye on your meat. The mix of zest, lemon, rosemary, and pepper flakes excites. Great dish for guests and even better as leftovers. Just warm until sizzling in a pan. Ciao!

This chicken dish comes together pretty fast. We use fat-free, plain yogurt in place of sour cream, but the effect is the same – a creamy tasty texture that envelopes the chicken and keeps it moist while cooking. The chives, yogurt, and onion powder come together to bring the flavor while the panko provides a light crunch. What a tasty way to keep your muscles fed on your day off.

Shiitake mushrooms give this stir-fry a lovely earthy flavor, but any mushrooms will deliver. If you love light tofu and vegetables sometimes to break up the meat monotony, you’ll love this dish. The shirataki noodles help to fill you up, but you can rest assured that your full fiber belly will deflate quickly. This turned out to be one of our most satisfying recipes. Enjoy!

This recipe is very simple, yet achieves an interest and tastiness that you can have many days in a row. We had it 4 consecutive lunches and the leftovers were easily reheated and even seemed to improve day to day. The juicy, crisp lettuce grounds the intense chicken flavors. Toasted sesame seeds bring just a smoky touch and texture. One of our new favorites!

This Asian twist on meatloaf is such a welcome one. Who doesn’t like pork dumplings?!? And to enjoy that flavor with none of the guilt while significantly amping up your protein intake — priceless. It is an added cuteness that these meatloaves are single servings. Bake them up in bulk. These go well with shirataki noodles if you’re jonesing for something carb-like. Alternatively, any vegetable will be a nice counter. 

Beef broth cuts down on the ghee needed to replace the tablespoons of butter normally featured in a Steak au Poivre recipe. But we keep the buttery flavor. As it is “Steak with Pepper,” there is the addition of Sichuan pepper to the typical black pepper. But if you don’t have it, you will still be delighted with simple cracked black pepper. The psyllium husk takes the place of cornstarch to keep your fat-free yogurt from separating. But it’s just optics. This one’s a winner!

The fruit and erythritol bring a light sweetness and the lime juice and zest bring the zing. Mint and coriander bring notes of green, while pumpkin seeds drop in the crunch. Enjoy while the sun lingers.

We’re leaving out the mayo and sour cream in favor of fat-free plain yogurt, but we’re not losing any of the flavor. Fresh herbs and garlic give the dressing punch. Edamame, avocado, and pistachios add interest and texture. Plus a healthy helping of shredded chicken breast makes this a high-protein lunchtime winner. Enjoy!

This cod dish is deceptively healthy. Because every bite is accompanied by the rich herb and garlic cream sauce. This one is a good choice when entertaining or cooking for the family.