PCOS friendly recipes – Lunch


Lunch varies according to the weather and my cravings. When I started out, I was on a Middle Eastern kick so I was eating a lot of grain salads. I make up a big batch on a Sunday night and eat it every day until Thursday.

1 cup of cooked grain (rice, quinoa, green lentils or freekeh if you can tolerate it; I tend to use red rice for the nice texture)

3/4 cup chopped fresh herbs (I usually use mixed mint and parsley)

1 1/2 cup cubed roasted vegetable (I usually use beetroot, butternut squash or sweet potato but you can use Parsnips or carrots. I roast them in coconut oil until the edges are chewy! If you can’t be bothered with this stage, substitute some kind of bean instead. You’re looking for bulk without starch.)

1 cup halved cherry tomatoes (or occasionally I use sun blush tomatoes)

1 chopped red bell pepper (sometimes I’ll fry this with onions and garlic before putting it in for a slightly different flavour)

(Optional – roasted courgette)

Juice of 1 lemon

Salt and pepper

Just mix up everything in a bowl and store it in the fridge. I then take some every day but I change what I have with it. I take a smoked fish fillet one day, grilled chicken the next, hard boiled eggs one day and then usually a leftover from dinner one day. I normally take an avocado too, or cucumber ribbons, just to change it up even more.


Then I went through a falafel phase. This is the recipe I use: http://toriavey.com/toris-kitchen/2011/01/falafel/ and I’ve tried a couple of the variations too. They’re all pretty good. They take some time to get right so be patient and don’t give up. My fourth batch was when I finally started getting it right. I’ll make the tahini sauce as well (there’s a link in the intro). If I’m taking these for lunch I’ll have them in a gluten free wrap with fresh salad and tahini sauce. If I’m making them for dinner, I’ll do a salad platter with a couple of different kinds of salads and maybe some stuffed vine leaves. The recipe makes 30 – 40 so there’s enough for dinner and a couple of lunches.


Spanish omelette is something else we eat a lot of and this recipe is really just a guide. Usually when I make this I throw all kinds of vegetables in along with the leaves. Roasted artichokes, broccoli, courgette, asparagus…whatever I have kicking about the kitchen as long as it’s not too watery because then the eggs will have a hard time setting. I’ve even made it with butternut squash noodles instead of the potatoes and that was delicious.

1 cup sliced cooked baby potatoes

1 cup leaves (kale or spinach or cabbage)

1 bell pepper, sliced

1 onion, sliced

3 – 4 cloves of garlic

1/2 cup Cherry tomatoes or sun blush tomatoes

1 cup mushrooms

6 eggs, beaten

Salt and pepper

(Optional – shredded chicken, smoked salmon or chorizo)

Fry the onions and garlic in a little olive oil until soft. Add the pepper and mushrooms (and any other vegetables you feel like throwing in) and fry until softened. Toss in the leaves and tomatoes and fry for 3 – 4 minutes. (This is where you’d also add the meat if you’re putting it in). Add the potatoes and turn the heat down to low. Add salt and pepper. Stir everything up and then pour the eggs over the top. Don’t stir it. Let it sit until the edges are solidifying and the bottom is cooked and then finish it off under the grill. This will serve 2 as a dinner but I tend to make it in smaller slices and take if for lunch with a small side salad. It’s pretty good cold.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s