Omelette in a Jar

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This easy omlette is perfect for those mornings when you are on-the go. It’s high in protein and low sugar, so it will keep your energy levels up while still tasting delicious!

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Why Omlette’s in a Jar?

Busy mornings are when my habits of nourishing my PCOS break down. It seems I either grab something that is low in protein and high in sugar or skip breakfast altogether. This recipe has been a game changer for busy mornings. It can be prepped ahead, takes only a few minutes to grab and go the day off and can be stored until I have time to eat it!

I hope you enjoy this delicious omlette on the go as much as I do!

The Amazing Nutrients in Eggs

Egg whites are an amazing source of protein and a fantastic way to start the day! But don’t forget to include an egg yoke or two because this is where all the main nutrients are. The yoke contains vitamins that support bone and immune system health as well as a good metabolism.

The reason that most people shy away from the yoke is they have been warned about cholesterol. But did you know that this healthy type of cholesterol actually helps your body produce healthy hormones? However, dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood (1) and have actually been shown to improve your cholesterol (2), (3)

Getting Enough Veggies in the Day

The daily recommendation for vegetable intake is 2 ½ cups per day, and ideally we would get a lot more than that, closer to 5 cups. Vegetables are where most of our nutrients such as vitamins, minerals and antioxidants come from.

But getting that volume of vegetables every single day can be challenging so getting started first thing in the morning sets you up to succeed.

Special directions

If you like your eggs more or less done simply experiment with adding 30 seconds at time. Make notes for future because this recipe definitely is best when you don’t keep restarting the microwave.

How to store and serve

You can meal prep this breakfast by partitioning veggies and seasonings into jars ahead of time and storing in the refrigerator for 3-4 days. Then the morning of add eggs to a jar and cook. To take on the go simple replace lid and take with you to enjoy in the next 3 hours.

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Omelette in a Jar

This easy omelette is perfect for those mornings when you are on-the go. It's high in protein and low sugar, so it will keep your energy levels up while still tasting delicious!

Prep Time10

Cook Time3

Total Time13

Course: Breakfast

Keyword: eggs, meal prep, omelette, on the go breakfast

Servings: 1

Ingredients

1 whole egg
2 egg whites
½ cup of diced veggies of choice idea’s below
¼ cup of coconut or nut milk of choice
salt/pepper

Vegetable ideas (dice finely)

onions
tomatoes remove seeds
zucchini
spinach
mushrooms
peppers
asparagus
broccoli
green chilies
olives

Instructions

Crack eggs into a pint size canning jar, or other glass container with a lid, and beat to break up the yoke.
Add milk, vegetables, salt and pepper to the jar. Use a fork or whisk to mix ingredients together.
Microwave for 2 minutes. Recap and you're ready for breakfast on the go.

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Omelette in a Jar

This omelette in a jar recipe is perfect for a busy day when you need something quick and easy. It’s packed with protein and can be prepped ahead of time, so it’s a perfect way to start the day on those mornings when you’re running out the door.

Grilled Chicken Kabobs

These kabobs are marinated in an easy, healthy and completely free of all the inflammatory ingredients dressing. With only a few simple ingredients you can enjoy a delicious meal full of protein and veggies to nourish your body!

Veggies & Hummus

This easy-to-make hummus recipe is filled with clean ingredients without the inflammatory oils and fats of those found at the grocery store. It is a fantastic way to enjoy veggies and load your body with hormone-balancing nutrients. My favorite way to use this hummus is served with fresh cut up vegetables for healthy snacking all weekend long! Enjoy!

PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

Copy of Ipad and Iphone meal guide landing page graphic

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

Grilled Chicken Kabobs

This post may contain affiliate links. Please read my disclosure and privacy policy.

This amazing, tasty, and clean marinade is free of all the inflammatory ingredients found in most dressings and sauces. It only takes a few simple steps before you can add whatever veggies you enjoy the most.

Jump to Recipe

A dinner with a delicious combination of protein and vegetables is an amazing way to nourish your hormones. We make this recipe year-round, however, in the summer it is ideal to be able to take the heat of cooking outside to the BBQ.

This recipe is great for meal prep and I have frequently prepared extra marinade and chicken to freeze together for a future dinner. Then I can just add some veggies while it thaws overnight and viola dinner is ready!

Grilled Chicken Kabobs Ingredients

Chicken Thighs as a Great Source of Protein

Chicken thighs are a bit juicier than chicken breast and as they absorb the flavors from this marinade they are a tender and flavorful source of protein.

Getting enough protein each day can be a difficult task but recipes like this help to ensure that you are loading up at each meal.

Coconut Aminos

Coconut aminos are a substitute for soy sauce. While coconut aminos aren’t a significant source of nutrients, they are gluten-free, MSG-free, and lower in sodium without compromising on taste.

Coconut aminos can be found at most grocery stores including Walmart and of course all the health foods stores such as Whole Foods.

Special directions

To ensure that the meat and veggies are fully cooked but not dried out I grill them on a piece of foil and pour some of the extra marinades on top of them while cooking.

How to store and serve

Once cooked the chicken and vegetables can be stored in an airtight container in the refrigerator for 3-4 days. If I am going to be eating them for a second dinner I like to store them uncooked in the refrigerator for 1-2 days and cook when ready to eat them as they are best freshly cooked.

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Grilled Chicken Kabobs

Prep Time10

Cook Time10

Total Time20

Course: entree

Keyword: Grilled Chicken Kabobs

Servings: 2

Ingredients

1 pound boneless skinless chicken thighs cut into 1-2 inch pieces
1/4 cup olive oil
1/8 cup coconut aminos
1 teaspoon minced garlic
1-2 tablespoons tahini
1-2 teaspoons of grated ginger depending on taste
salt and pepper to taste

Suggested vegetables (approximately 2 cups)

1 red bell pepper cut into 1-inch pieces
1 yellow bell pepper cut into 1-inch pieces
2 small zucchini cut into 1-inch pieces
1 red onion cut into 1-inch pieces

For serving

3 cups frozen riced cauliflower you can substitute quinoa or wild rice.

Instructions

Place the olive oil, coconut aminos, garlic, tahini, ginger, and salt and pepper in a large bowl and whisk to combine.
Add the chicken, bell peppers, zucchini, and red onion to the bowl. Toss to coat in the marinade. Cover and refrigerate for at least 1 hour, or overnight.
When ready to cook,
Soak wooden skewers in cold water for at least 30 minutes. Preheat grill or grill pan to medium-high heat.
Thread the chicken and vegetables onto the skewers.
Cook for 5-7 minutes on each side or until chicken is cooked through.
Enjoy

Notes

For leftovers
Only thread as many kabobs as you will eat. Although they do store in the fridge after cooking they are better fresh. Allow the veggies and chicken to marinate until tomorrow's dinner then grill them fresh.

Variations and alternative

Adding pineapple chunks to these kabobs is a delightful treat! It does add sugar but also adds nutrients and makes them extra special.

Alternatively to cauliflower rice, you can use quinoa, brown or wild rice. Just be aware that rice will significantly increase the glycemic load of this meal. Quinoa will slightly increase the glycemic load and may be a nice middle-ground option to serve with your kabobs.

FAQ’s

What if I don’t have coconut aminos

You can use soy sauce. Just be aware that soy sauce contains gluten if you are currently trying to eliminate gluten then you will want to find coconut aminos.

Not sure if you should be avoiding gluten? I recommend following my PCOS Detox program to reset your hormones and then discover what food sensitivities you may have during the 30 days of momentum.

What if I don’t have tahini

You can skip the tahini, but it makes the marinade creamy and adds a lot of flavor.

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PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

Veggies & Hummus

This post may contain affiliate links. Please read my disclosure and privacy policy.

This recipe is a fantastic way to enjoy veggies and load your body with hormone-balancing nutrients. My favorite thing about it? whip up some healthy, fresh hummus on Friday and enjoy all weekend as a healthy snack when hunger strikes!

~ Enjoy

Jump to Recipe

Eating a variety of raw vegetables is an amazing way to fuel your body with antioxidants and healthy microbes to promote gut health. A delicious hummus to dip veggies in makes eating more vegetables easy and with this recipe you can do that guilt free. Most grocery store humus is full of inflammatory oils and preservatives. But with this easy recipe, you can enjoy the popular snack knowing your body will be benefiting from what’s inside!

OLIVE OIL

Olive oil has health benefits for women with PCOS! Olive oil is a natural monounsaturated fat, and it can help to reduce inflammation, improve your insulin sensitivity, and blood cholesterol levels. Additionally, it’s a good source of antioxidants, which can protect your cells from damage.

This homemade hummus recipe is a great way to incorporate this healthy oil in a delicious way.

RAW VEGGIES

Raw vegetables provide a great source of diverse microbe that provide amazing benefits for a healthy gut microbiome and immune system,

Raw vegetables are also loaded with antioxidants, vitamins, and minerals that can help improve your health in a number of ways. In addition, they are low in calories and high in fiber, making this snack an amazing option for healthy hormones.

How to store and serve

Homemade hummus lasts up to 4 days when stored in an airtight container in the refrigerator.

Store separately from ready to eat vegetables so they don’t add too much moisture to the hummus.

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Veggies & Hummus

This easy-to-make hummus recipe is filled with clean ingredients without the inflammatory oils and fats of supermarket dips. Filled with hormone-balancing nutrients, it's a fantastic way to enjoy veggies and boost your energy naturally!

Prep Time15

Total Time15

Course: Snack

Keyword: dairy free, gluten free, Low Glycemic, no added sugar, plant based, Vegan, Vegetarian

Servings: 8

Ingredients

1 teaspoon small clove garlic crushed
2 15-ounce cans of chickpeas drained and rinsed
2-3 tablespoons fresh lemon juice depending on desired tang
2 tablespoons tahini more or less to taste
3 tablespoons extra-virgin olive oil plus more for serving
1/2 teaspoon ground cumin optional but recommended
1/2 teaspoon fine sea salt or a heaping 1/2 teaspoon of Kosher salt
2-3 tablespoons cold water if needed to make the hummus smoother

Options For Garnish:

paprika (and or parsley) and an extra drizzle of olive oil. Sesame seeds, feta cheese, olives, and/or a sprinkle of fresh herbs also make a great garnish

Instructions

Add garlic, chickpeas, lemon juice, tahini, and 3 tablespoons of extra-virgin olive oil in the food processor alone and run for about 30-45 seconds, then scrape down the sides.
Put the lid back on and turn the food processor on, then add up to 3 Tablespoons cold water 1 tablespoon at a time through the top of the food processor while processing until the mixture becomes smooth and desired amount of creamy.
Optional: At this point, you can also add another tablespoon of extra-virgin olive oil and/or lemon juice (if you like it extra lemony!) to help make it even more creamy.
Garnish: To serve right away, add your hummus to a small bowl and use the back of a spoon to make a swoosh on top. Sprinkle a few whole chickpeas and about 1-2 tablespoons more of extra-virgin olive oil on top to make it pretty. Add a dash of paprika (not smoked paprika, unless you’re into it) on top for a traditional finish. A big sprinkle of flakey sea salt makes a great garnish, too.

Notes

Homemade hummus will keep in an airtight container for up to 4 days in the refrigerator.

FAQ’s

What if I Don’t Have a Food Processor?

No problem you can make hummus in a blender

Blender Method:

It’s easy for the ingredients to get stuck in the blade and not blend. Here are a few tips to ensure a smooth and creamy hummus from your blender:

Start with some liquid. Add the olive oil, lemon juice and tahini first and blend to combine
Be sure to use crushed garlic or shop finely. You don’t want to get a bite of all garlic because it didn’t mix evenly.
Add remaining ingredients and blend
Add 1-2 more tablespoons of cold water while blending
You can also add more extra-virgin olive oil and/or lemon juice to help make it blend if needed.

Why Does My Homemade Hummus Taste Bitter?

Too much tahini, too much garlic, too much lemon juice or blending paprika directly into the hummus can impart bitter flavor.

With hummus it comes down to your tastes add less tahini, garlic and/or lemon then add a bit more if you want after tasting

What Can I Use Instead of Tahini?

Cashew is a neutral nut butter and is often used as a base for plant-based dips, sauces, and salad dressings much like tahini. For those with sesame allergies, cashew butter is a seed-free alternative.

What I Can I Use Instead of Chickpeas

White beans (e.g. cannellini beans) make a great substitution for chickpeas if you want to mix things up.

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PCOS Green Smoothie

Start your day off right with this delicious and healthy green smoothie that’s specifically designed to help balance your hormones. This recipe is packed with protein, healthy fats, and essential nutrients to help support optimal hormone health. Enjoy!

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These delicious and easy, baked kale chips are a healthy alternative to potato chips. Now you have a reason to look forward to eating kale!
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PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

Healthy Asian Chicken Crunch Salad

This post may contain affiliate links. Please read my disclosure and privacy policy.

This salad is perfect for a quick, healthy lunch or dinner. The asian-inspired dressing is delicious and flavorful, and the crunchy veggies are a delight. You’ll love this salad!

Jump to Recipe

Asian Chicken Crunch Salad is one of my favorite quick and easy lunches. It’s packed with healthy ingredients like cabbage, cucumbers, and grilled chicken, and it’s tossed in a delicious Asian-inspired dressing. Plus, it’s perfect for meal prep, so you can have a tasty lunch all week long. And best of all, it’s PCOS friendly, so you can feel good about eating it! If you’re looking for a delicious and healthy Asian-inspired salad, it is the perfect choice.

Healthy Asian Chicken Crunch Salad Ingredients

Opting for Homemade Dressing

If you’re like most people, you probably think of salad as a healthy food choice. But what you may not realize is that many salad dressings are actually full of hidden inflammatory fats and added sugar. These ingredients can wreak havoc on your health, contributing to everything from weight gain to chronic disease. The good news is, it’s easy to make your own healthy salad dressings at home. Asian Chicken Crunch Salad is a delicious and easy recipe that uses healthy ingredients like olive oil, coconut aminos, and apple cider vinegar. This dressing is perfect for those who are looking for a way to enjoy a healthy salad without all the harmful additives.

Mandarin Oranges

Canned mandarin oranges are often packed in a sugary syrup. This can make the salad very high in sugar. The other option is to use the “sugar free” option, but this often use unhealthy artificial sugars, such as Splenda (sucralose). It’s important to check the ingredients carefully to make sure there is no added sugar or sweeteners. Another option is to use fresh mandarin oranges. This will add a fresher flavor to the salad and will be lower in sugar.

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Asian Chicken Crunch Salad

This delicious and healthy Asian chicken salad is perfect for a quick lunch or dinner. It's easy to make, and it's loaded with flavor. You'll love the crunchy veggies and the delicious asian-inspired dressing.

Prep Time10

Total Time10

Course: lunch, salads

Cuisine: asian

Keyword: dairy free, gluten free, high protein, Low Carb, Low Glycemic, no added sugar

Servings: 1

Ingredients

1 cup Cabbage
1 cup Romaine lettuce or iceberg lettuce
½ cup Chopped cucumber
¼ cup Roughly grated or matchstick carrots
½ an Avocado chopped into chunks
Mandarin Oranges fresh or dole no sugar added
Toasted almonds
Grilled chicken
Green onions optional
Cilantro leaves
½ cup Blanched asparagus optional

Dressing

1/8 cup Olive oil
1 tbsp Peanut butter or almond butter
1/8 cup Apple Cider vinegar
1 tbsp Coconut Aminos
1/2 tsp Fresh ginger grated or paste
Sriracha depending on desired heat
Salt to taste

Instructions

Add all the dressing ingredients into a jar with a lid and shake them until well mixed.
The salad dressing will separate while in the fridge so be sure to shake well again before using.
Layer cabbage, lettuce, cucumber, carrots and optional blanched asparagus in an individual salad bowl top with mandarin oranges, toasted almonds and other optional toppings as desired.
Drizzle with dressing and toss to coat salad and top with grilled chicken

Alternative Salad Dressing Without Nuts

Sesame Ginger Dressing

1 tablespoons light soy sauce

⅛ cup vegetable oil

1 tablespoons rice wine vinegar

1 tablespoon tahini

1 tablespoon fresh lime juice

¼ clove garlic, minced

1 teaspoon honey

1 teaspoon fresh ginger grated

1 teaspoon Sriracha to taste

2 tablespoons water to thin if

needed

1 teaspoon sesame seeds optional

FAQ’s

What if I have a peanut or nut allergy?

Check out the alternative Sesame Ginger Dressing recipe above. Or you can substitute the peanut butter for sunflower butter. Be sure to check the ingredients there are often lots of sugar added to nut butters.

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Healthy Asian Chicken Crunch Salad

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PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

Mediterranean Chicken Salad

This post may contain affiliate links. Please read my disclosure and privacy policy.

This delicious and healthy chicken salad is perfect for a quick and easy lunch. The gluten free and dairy free ingredients make it perfect for women with PCOS, but everyone will love this flavorful salad. With plenty of protein and nutrients, this salad will help you power through your day.

Jump to Recipe

Eating a healthy diet rich in lean protein and fresh vegetables is so beneficial for PCOS hormone health. In particular, grilled chicken and a nutrient-packed salad is a good option for women with PCOS. The chicken provides protein and iron, which can help to regulate hormones, while the vegetables are rich in vitamins and minerals that support overall health. Additionally, this meal is low in sugar and simple carbohydrates, which can help to control blood sugar levels. Overall, grilled chicken and a nutrient-packed salad is a healthy option for women with PCOS.

Best Grilled Chicken

While you can definitely cook or grill your own chicken breast I frequently buy already prepared chicken to add to my salads.

A rotisserie chicken is my favorite but it does take a little work to finish preparing when I get home from the grocery store.

My other favorite is Costco’s chicken skewers. Then I can just microwave one or two and viola I have delicious chicken for my salad. These also freeze amazingly allowing me to stock up and have them easily available.

Butcher box, Trader Joes, as well as countless other grocery stores also carry grilled chicken and they can both be kept frozen until ready to heat up and use. Ideally choose organic, hormone free chicken.

Note, if you are using frozen chicken and meal prepping your lunches I heat up the chicken I need for the next day the night before then store in the fridge with my salad container so that I don’t have any excuse to not pack my lunch the next day.

How to store and serve

This salad stores for up to 4 days in the refrigerator making it an amazing meal prep lunch for a busy week.

For best results store the wet ingredients separately or at the bottom of your container. Then Layer the cucumbers peppers and lettuce on top. Store dressing in a separate container and add just before eating.

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Mediterranean Chicken Salad

Prep Time10

Total Time10

Course: lunch, salads

Keyword: dairy free, detox, gluten free, high protein, Low Carb, Low Glycemic, no added sugar, nut free

Servings: 1

Ingredients

2 cups Mixed greens or romaine lettuce
½ cup Tomatoes diced or cherry tomatoes halved
½ cup Cucumber chopped
¼ cup Kalamata olives
¼ cup Kidney
¼ cup Garbanzo beans
½ of a Bell Peppers diced
¼ cup Marinated artichoke chopped make sure they are sugar free
Grilled chicken sliced

Mediterranean Vinaigrette Dressing

1 tbsp Olive Oil
2 tbsp Apple Cider Vinegar
1/3 Lemon Juice
Garlic Powder
Dried Oregano
Salt
Pepper

Instructions

To make dressing, add all ingredients to a jar with a lid and shake. Season to taste with garlic powder dried oregano, salt and pepper
Layer all ingredients on plate or individual salad bowl and drizzle with dressing before topping with sliced grilled chicken

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Chicken Fajita Ensalada - Hearty, satisfying and delicious! - Dressing: olive oil (Plus some for cooking), Freshly squeezed...

PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

Yellow Chicken Curry

This post may contain affiliate links. Please read my disclosure and privacy policy.

Jump to Recipe

Yellow chicken curry is one of my favorite ways to eat vegetables. The curry powder and turmeric give the dish a beautiful yellow color, and the coconut milk makes it rich and creamy. I like to add lots of vegetables to my curry, including onions, carrots, bell peppers, broccoli, cauliflower and zucchini. The vegetables soften in the sauce, absorbing all of the delicious flavors. I like to top it with a sprinkle of fresh cilantro. Yellow chicken curry is a delicious and healthy way to enjoy a variety of vegetables.

Rice and PCOS

Is rice okay to eat when you have PCOS? Well…..I love rice, but it is important to note that it has a high glycemic index, meaning it turns straight to sugar in your body when you eat it.

Brown rice and wild rice are better but still not perfect. So my recommendation is to try cauliflower rice. I buy it frozen and eat it in a frying pan with a little olive oil and salt. However, if you really love rice with your curry then I say enjoy it in a small amount!

How to store and serve

This recipe can be made ahead and reheated when ready to serve, making it a super easy healthy recipe.

The yellow chicken curry stores well in an airtight container for up to 5 days in the refrigerator.

Print Recipe

Yellow Chicken Curry

This delicious Yellow Chicken Curry is the perfect meal to fill your home with a savory aroma. It's easy to make, and a great way to enjoy a bowl full of veggies and chicken with a whole new flavor.

Prep Time30

Total Time30

Course: dinner

Cuisine: asian

Keyword: dairy free, gluten free, Low Glycemic, nut free, Paleo

Servings: 6

Ingredients

1 cup coconut milk carton or canned
1 can 15oz coconut cream
1 cup chicken stock + more as needed to thin coconut milk broth.
1 tablespoon swerve sweetener
1 tsp cinnamon
2 tsp yellow curry powder
½ tsp turmeric
salt
2 cooked chicken breasts chopped into bite size chunks. I use rotisserie chicken
olive or coconut oil for cooking chicken.
6-8 cups of the following vegetables: Cauliflower Broccoli, Carrots, Zucchini, Onion, Bell Peppers and/or snow peas
1 teaspoon crushed garlic
1 teaspoon grated ginger
6 cups cooked Wild rice Quinoa or Cauliflower rice to serve

Instructions

In a stock pot combine: coconut milk, chicken stock and all the seasonings. Whisk together, and set aside.
To the stock pot add chopped onions and carrots and simmer over medium heat until they soften. Add faster cooking veggies such as cauliflower, broccoli, zucchini and peppers.
Bring almost to a boil then reduce heat immediately to a gentle simmer until vegetables are not quite cooked.
The curry will taste better with slightly undercooked veggies and the veggies will continue to cook when you turn off the heat.
Serve with Wild Rice, Quinoa, or Cauliflower Rice
Enjoy!

Notes

Vegetables will continue to cook when you turn off the heat so error on the side of undercooking them.

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PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

What the heck to eat to boost PCOS fertility

It’s not a one size fits all

Sample Meal Plan Included

Plan and Prep Guide Included

Go beyond diet & nourish your hormones to boost fertility

I share the steps I followed in this FREE MEAL GUIDE.

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