Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. Women with PCOS often experience irregular periods and weight gain and can experience difficulty becoming pregnant. Proper nutrition is essential for managing PCOS symptoms and promoting overall health.
One challenging aspect of maintaining a healthy diet with PCOS is finding quick and easy dinner options. It can be difficult to plan dinners that are both nutritious and satisfying. Fortunately, there are several easy dinner options that are tasty, PCOS friendly, and require little preparation and cleanup.
Sheet Pan Chicken Fajitas
Sheet pan meals are all the rage for a good reason. They are easy to prepare and require minimal cleanup. To make sheet pan chicken fajitas, toss sliced bell peppers and onions with chicken breasts in a mixture of spices and olive oil. Spread the mixture out on a sheet pan and roast in the oven for 25-30 minutes at 400 degrees Fahrenheit. Serve with whole wheat tortillas, avocado, and salsa. Pro tip: to shorten the prep time you can use a frozen fajita vegetable mix.
Baked Salmon with Roasted Vegetables
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve insulin sensitivity. To make baked salmon, season a filet with salt and pepper and any other herbs and spices you like, and bake in the oven for 12-15 minutes at 400 degrees Fahrenheit. Serve with roasted vegetables, such as broccoli, Brussels sprouts, asparagus, potatoes, or butternut squash.
Zucchini Noodles or Chickpea Pasta with Meat Sauce
Zucchini noodles, or "zoodles," are a popular low-carb alternative to traditional pasta. To make zucchini noodles with meat sauce, spiralize zucchini into thin noodles and sauté in a pan with olive oil for a few minutes. Don’t have a spiralizer? Try chickpea pasta instead for additional protein and fiber. Top with your favorite meat sauce, such as turkey bolognese or marinara sauce with ground beef.
One-Pot Chicken and Rice
One-pot meals are a lifesaver for busy weeknights. To make one-pot chicken and rice, brown chicken thighs in a large pot or Dutch oven. Remove the chicken and add diced onion, garlic, and rice to the pot. Add chicken broth, diced tomatoes, and seasonings, and bring to a boil. Place the chicken on top of the rice mixture and bake in the oven for 25-30 minutes at 375 degrees Fahrenheit.
Vegetable Stir-Fry
Stir-fries are a great way to use up leftover vegetables in your fridge. To make a vegetable stir-fry, sauté diced vegetables, such as bell peppers, mushrooms, carrots, and broccoli, in a pan with garlic and ginger. Add a protein source, such as tofu, chicken, or shrimp, and stir in a sauce made from soy sauce, honey, and sesame oil. Serve over brown rice or quinoa.
Turkey Chili
Chili is a hearty and comforting dinner that’s easy to make in large batches, making it perfect for meal prep. To make a PCOS-friendly version of chili, use ground turkey instead of beef, use low-sodium canned beans, and add lots of vegetables like onions, bell peppers, and tomatoes. Finish it off with your favorite toppings like avocado, cilantro, jalapenos, cheese, sour cream, or pumpkin seeds.
With a little bit of planning and creativity, you can create easy and nutritious dinners that will help manage your PCOS symptoms and keep you feeling satisfied. Remember to choose lean protein sources, healthy fats, whole grains, and plenty of vegetables to create a well-rounded meal. Still need help with your PCOS? A dietitian can help you by evaluating your current diet and creating a nutrition plan to help meet your PCOS goals.
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