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Easy PCOS Meal Prep Ideas for a Balanced Diet

Polycystic Ovary Syndrome (PCOS) affects many women, leading to various symptoms such as weight gain, irregular menstrual cycles, and insulin resistance. A well-balanced diet can help manage these symptoms and improve overall health. Meal prepping can simplify the process, making it easier to maintain healthy eating habits. Here are some easy PCOS meal prep ideas that are nutritious, flavourful, and straightforward to prepare.

1. Quinoa Salad Bowls

Ingredients:

• Quinoa
• Chickpeas
• Cherry tomatoes
• Cucumber
• Spinach or mixed greens
• Avocado
• Lemon juice
• Olive oil
• Salt and pepper

Preparation:

1. Cook the quinoa according to package instructions and let it cool.
2. Rinse and drain the chickpeas.
3. Chop the cherry tomatoes, cucumber, and avocado.
4. In a large bowl, combine the quinoa, chickpeas, chopped vegetables, and spinach.
5. Drizzle with olive oil and lemon juice. Season with salt and pepper.
6. Divide into meal prep containers for the week. This satisfying dish is high in protein and healthy fats.

2. Overnight Oats

Ingredients:

• Rolled oats
• Almond milk (or any milk of choice)
• Chia seeds
• Greek yoghurt
• Berries (strawberries, blueberries, or raspberries)
• Honey or maple syrup (optional)

Preparation:

1. In a mason jar or container, combine ½ cup rolled oats, 1 tablespoon chia seeds, and 1 cup almond milk.
2. Stir in a dollop of Greek yoghurt and mix well.
3. Layer your favourite berries on top.
4. If desired, add a drizzle of honey or maple syrup for sweetness.
5. Refrigerate overnight. These oats make for a quick and healthy breakfast option that’s both filling and energising.

3. Roasted Vegetable Medley

Ingredients:

• Bell peppers
• Zucchini
• Carrots
• Broccoli
• Olive oil
• Italian herbs (oregano, thyme, basil)
• Salt and pepper

Preparation:

1. Preheat the oven to 200°C (180°C fan).
2. Chop all vegetables into even-sized pieces.
3. Toss with olive oil, herbs, salt, and pepper.
4. Spread out on a baking tray and roast for about 25-30 minutes, or until tender.
5. Allow to cool and portion into containers. This roasted vegetable medley is a versatile side dish that pairs well with any protein.

4. Lentil Soup

Ingredients:

• Lentils (red or green)
• Onion
• Garlic
• Carrots
• Celery
• Canned tomatoes
• Vegetable broth
• Spinach
• Bay leaves
• Salt and pepper

Preparation:

1. In a large pot, sauté chopped onion, garlic, carrots, and celery until softened.
2. Add the lentils, canned tomatoes, vegetable broth, and bay leaves.
3. Bring to a boil, then reduce the heat and simmer for 30-40 minutes until the lentils are tender.
4. Stir in spinach for the last few minutes of cooking. Season to taste.
5. Serve or freeze in portions for a hearty, protein-rich lunch.

5. Chickpea Stir-Fry

Ingredients:

• Canned chickpeas
• Mixed vegetables (e.g., bell peppers, broccoli, snow peas)
• Soy sauce (or tamari for gluten-free)
• Ginger and garlic
• Olive oil or sesame oil

Preparation:

1. Heat the oil in a frying pan or wok.
2. Add minced garlic and ginger, frying briefly until fragrant.
3. Toss in the mixed vegetables and cook until tender-crisp.
4. Add the drained chickpeas and soy sauce, stirring until heated through.
5. Serve with brown rice or quinoa. This dish is packed with protein and fibre, perfect for satisfying hunger and stabilising blood sugar levels.

Tips for Successful Meal Prep

• Invest in Containers: Use airtight containers to store your meals, ensuring they stay fresh throughout the week.
• Plan Your Week: Take time to plan your meals and snacks. Knowing what you’ll eat can help you stick to your nutrition goals.
• Batch Cook: Cook in larger quantities, which saves time and reduces food waste.
• Be Mindful of Portions: Portioning out meals can help with calorie control, especially important for managing PCOS-related weight issues.

Incorporating these easy PCOS meal prep ideas into your routine can simplify meal planning and support a balanced diet. Focusing on whole foods, healthy fats, and high-fibre ingredients will not only nourish your body but also help manage symptoms associated with PCOS. Remember, consult with a healthcare professional or registered dietitian for personalised dietary advice tailored to your specific needs. Happy cooking!