10 Easy PCOS Lunch Recipes for Weight Loss
If you live with PCOS, you’ve probably asked yourself: What can I eat for lunch that supports weight loss and doesn’t feel restrictive? The truth is, lunch plays a major role in balancing hormones, keeping blood sugar stable, and preventing afternoon crashes.
As a registered dietitian specializing in PCOS, I work with clients every day who struggle to find meals that are quick, filling, and effective for weight management. The key is choosing high-protein, fiber-rich, and anti-inflammatory foods. In this article, I’ll share 10 easy PCOS lunch recipes for weight loss that you can prepare at home or pack for work. These recipes use simple ingredients, support insulin resistance, and fit into a sustainable PCOS diet.
Before you dive in, here are a few other helpful reads and tools to expand your knowledge:
PCOS Blog Library — all PCOS articles in one place.
Managing PCOS With Diet — what to eat and avoid.
Anti-Inflammatory Meal Plan — reduce bloating and inflammation.
PCOS Snack Guide — easy hormone-friendly snacks.
The more you know, the easier it becomes to take control of your PCOS journey.
Why PCOS-Friendly Lunches Matter
Food is one of the most effective tools for managing PCOS. A balanced lunch keeps blood sugar steady, reduces inflammation, and helps regulate hunger hormones.
Protein for Satiety and Blood Sugar
Studies show that higher protein meals improve satiety and reduce cravings, which is critical for PCOS and weight loss (NIH). Include chicken, fish, eggs, tofu, or beans at every lunch.
Fiber and Low-GI Foods
Fiber slows digestion, supports gut health, and improves insulin sensitivity (CDC). Whole grains, legumes, and non-starchy vegetables should anchor your plate.
Anti-Inflammatory Ingredients
PCOS is often linked with low-grade inflammation. Foods like salmon, olive oil, leafy greens, and turmeric can help reduce inflammatory markers (PubMed).
For step-by-step guidance, download my PCOS Weight Loss Nutrition Guide.
10 Easy PCOS Lunch Recipes for Weight Loss
Each recipe is balanced with protein, fiber, and healthy fats to support hormone balance and sustainable weight management.
1. Grilled Chicken, Quinoa & Roasted Veggie Bowls
Prep Time: 40 minutes
Servings: 4
Storage: Refrigerate up to 4 days in airtight containers.
Ingredients:
1 cup dry quinoa
1 lb boneless skinless chicken breast
2 tbsp olive oil
1 red bell pepper, sliced
1 zucchini, sliced
1 cup broccoli florets
1 tsp garlic powder
Salt & pepper to taste
Directions:
Cook quinoa per package directions.
Season chicken with 1 tbsp olive oil, garlic powder, salt, and pepper. Grill or pan-sear until cooked through.
Toss veggies with 1 tbsp olive oil, salt, and pepper. Roast at 400°F for 20 minutes.
Divide quinoa, chicken, and veggies into 4 meal prep containers.
Nutrition Facts (per serving):
Calories: 415
Protein: 38g
Carbohydrates: 38g
Fiber: 6g
Fat: 13g
2. Turkey & Sweet Potato Skillet
Prep Time: 35 minutes
Servings: 4
Storage: Refrigerate up to 4 days.
Ingredients:
1 lb lean ground turkey (93% lean)
2 medium sweet potatoes, cubed
1 small onion, diced
2 cups spinach
1 tbsp olive oil
1 tsp paprika
1 tsp garlic powder
Salt & pepper to taste
Directions:
Heat olive oil in skillet. Add onion and turkey; cook until browned.
Add sweet potatoes, paprika, garlic powder, salt, and pepper. Cook 15–20 minutes until potatoes are tender.
Stir in spinach until wilted. Divide into containers.
Nutrition Facts (per serving):
Calories: 390
Protein: 32g
Carbohydrates: 33g
Fiber: 5g
Fat: 14g
3. Salmon with Brown Rice & Green Beans
Prep Time: 30 minutes
Servings: 4
Storage: Refrigerate up to 3 days.
Ingredients:
4 salmon fillets (4 oz each)
1 cup brown rice (uncooked)
2 cups green beans
1 tbsp olive oil
1 tsp lemon juice
1 tsp garlic powder
Salt & pepper
Directions:
Cook brown rice per package instructions.
Season salmon with olive oil, lemon, garlic, salt, and pepper. Bake at 400°F for 12–15 minutes.
Steam green beans until tender.
Divide rice, salmon, and beans into 4 containers.
Nutrition Facts (per serving):
Calories: 405
Protein: 34g
Carbohydrates: 32g
Fiber: 4g
Fat: 16g
4. Greek Chicken Salad Bowls
Prep Time: 25 minutes
Servings: 4
Storage: Refrigerate up to 4 days.
Ingredients:
1 lb cooked chicken breast, cubed
1 cucumber, diced
1 cup cherry tomatoes, halved
½ cup red onion, diced
½ cup feta cheese
2 tbsp olive oil
1 tbsp lemon juice
1 tsp oregano
Directions:
Mix cucumber, tomatoes, onion, feta, olive oil, lemon, and oregano.
Add chicken. Toss well.
Store in meal prep containers.
Nutrition Facts (per serving):
Calories: 350
Protein: 34g
Carbohydrates: 10g
Fiber: 2g
Fat: 20g
5. Beef & Broccoli Stir-Fry with Cauliflower Rice
Prep Time: 30 minutes
Servings: 4
Storage: Refrigerate up to 3 days.
Ingredients:
1 lb flank steak, sliced
4 cups broccoli florets
3 cups cauliflower rice
2 tbsp low-sodium soy sauce
1 tbsp sesame oil
1 tsp garlic, minced
1 tsp ginger, minced
Directions:
Heat sesame oil, cook beef until browned. Remove.
Add garlic, ginger, broccoli, soy sauce. Stir-fry until tender.
Return beef to pan. Serve over cauliflower rice.
Nutrition Facts (per serving):
Calories: 370
Protein: 36g
Carbohydrates: 15g
Fiber: 5g
Fat: 18g
6. Egg Muffin Meal Prep
Prep Time: 20 minutes
Servings: 6 (2 muffins per serving)
Storage: Refrigerate up to 5 days or freeze up to 1 month.
Ingredients:
10 large eggs
1 cup spinach
½ cup bell peppers, diced
½ cup shredded cheddar
½ tsp garlic powder
Salt & pepper
Directions:
Whisk eggs with salt, pepper, garlic powder.
Stir in spinach, peppers, and cheese.
Pour into muffin tin, bake at 375°F for 15–18 minutes.
Nutrition Facts (per 2 muffins):
Calories: 190
Protein: 16g
Carbohydrates: 3g
Fiber: 1g
Fat: 12g
7. Shrimp & Zucchini Noodle Bowls
Prep Time: 25 minutes
Servings: 4
Storage: Refrigerate up to 3 days.
Ingredients:
1 lb shrimp, peeled
4 medium zucchini, spiralized
1 tbsp olive oil
1 tsp garlic, minced
½ tsp red pepper flakes
Juice of 1 lemon
Directions:
Heat olive oil, cook shrimp with garlic until pink.
Add zucchini noodles, lemon juice, and red pepper flakes. Sauté for 3–4 minutes.
Divide into containers.
Nutrition Facts (per serving):
Calories: 245
Protein: 29g
Carbohydrates: 9g
Fiber: 2g
Fat: 10g
8. Turkey Chili Meal Prep
Prep Time: 45 minutes
Servings: 6
Storage: Refrigerate up to 5 days or freeze up to 2 months.
Ingredients:
1 lb lean ground turkey
1 can black beans (15 oz), rinsed
1 can kidney beans (15 oz), rinsed
1 can diced tomatoes (14 oz)
1 cup onion, diced
1 cup bell pepper, diced
1 tbsp chili powder
1 tsp cumin
Directions:
Brown turkey and onion in a pot.
Add peppers, beans, tomatoes, and spices. Simmer 30 minutes.
Divide into 6 containers.
Nutrition Facts (per serving):
Calories: 320
Protein: 29g
Carbohydrates: 28g
Fiber: 8g
Fat: 9g
9. Baked Cod with Asparagus & Couscous
Prep Time: 25 minutes
Servings: 4
Storage: Refrigerate up to 3 days.
Ingredients:
4 cod fillets (4 oz each)
1 cup whole wheat couscous
2 cups asparagus, trimmed
1 tbsp olive oil
1 tsp garlic powder
Salt & pepper
Directions:
Cook couscous per package instructions.
Season cod with garlic powder, salt, pepper, olive oil. Bake at 400°F for 12 minutes.
Steam asparagus until tender. Divide evenly.
Nutrition Facts (per serving):
Calories: 355
Protein: 34g
Carbohydrates: 34g
Fiber: 5g
Fat: 10g
10. Chicken Burrito Bowls
Prep Time: 35 minutes
Servings: 4
Storage: Refrigerate up to 4 days.
Ingredients:
1 lb chicken breast, cubed
1 cup brown rice (uncooked)
1 cup black beans (rinsed)
1 cup corn kernels
1 cup salsa
½ cup shredded cheddar
1 tbsp olive oil
1 tsp chili powder
1 tsp cumin
Directions:
Cook rice per package.
Season chicken with chili, cumin, salt, and olive oil. Cook until done.
Divide rice, chicken, beans, corn, salsa, and cheese into 4 containers.
Nutrition Facts (per serving):
Calories: 440
Protein: 37g
Carbohydrates: 44g
Fiber: 8g
Fat: 12g
For more meal variety, explore my Meal Plan Subscription.
PCOS Lunch Meal Prep Tips
Portioning for Weight Loss
Divide your plate: ¼ protein, ¼ complex carbs, ½ vegetables. This simple method supports steady energy and better portion control (Harvard).
Build Balanced Plates
Protein: chicken, turkey, salmon, tofu, eggs
Carbs: quinoa, brown rice, sweet potatoes, lentils
Fats: avocado, nuts, olive oil
Vegetables: leafy greens, peppers, zucchini, broccoli
Save time by batch cooking protein and grains on Sunday. For more structured support, see my PCOS Nutrition Guides.
Frequently Asked Questions
What are the best PCOS-friendly lunch recipes?
The best PCOS lunch recipes are high in protein and fiber while being lower in refined carbs. Examples include quinoa bowls, salmon salads, and lentil soups (Cleveland Clinic).
How can lunch help with PCOS weight loss?
Balanced lunches stabilize blood sugar and reduce cravings later in the day, making it easier to manage weight without feeling restricted (WomensHealth.gov).
What ingredients should I avoid with PCOS?
Limit added sugars, refined carbs, and processed foods. Focus on whole grains, lean protein, vegetables, and healthy fats (NIH).
If you need personalized support, schedule a session with me here.
Next Steps for Your PCOS Journey
Eating for PCOS does not have to feel complicated. With these 10 PCOS lunch recipes for weight loss, you can create meals that are simple, satisfying, and supportive of your hormone and metabolic health.
Download my 7-Day PCOS Diet Plan PDF, explore my full library of PCOS Meal Plans, and keep your kitchen stocked with the PCOS Grocery List. For extra structure, try my 30-Day PCOS Weight Loss Program. Struggling to make sense of all the advice? Work with a professional: explore my Nutrition Services or book a nutrition counseling session (insurance accepted).
With the right strategies, lunch can go from stressful to empowering. Start by trying one recipe this week—you’ll see how small, consistent changes can transform your PCOS journey.
