PCOS-Friendly Mediterranean Bowl

Tamika Woods 1 min read

A nourishing PCOS Plate Method approved Mediterranean bowl packed with lean protein, fibre-rich grains, and fresh seasonal vegetables. Topped with a creamy tahini lemon dressing, it’s balanced, satisfying, and designed to support steady energy and blood sugar balance. Perfect for an easy lunch or dinner that still feels vibrant and full of flavour.

Ingredients:

For the Chicken:

  • 2 chicken breasts or thighs
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tsp oregano
  • 1/2 tsp paprika
  • Salt + pepper to taste


For the Bowl:

  • 1 cup cooked quinoa or brown rice
  • 1 cup chopped cucumber
  • 1 cup chopped cherry tomatoes
  • 1/4 cup chopped red onion
  • 1/4 cup olives (pitted and halved)
  • 1 tbsp chopped fresh parsley


Tahini Dressing:

  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1–2 tbsp warm water (to thin)
  • 1/2 tsp garlic powder
  • Pinch of sea salt

Instructions:

  1. Marinate chicken in oil, lemon, garlic, and spices for 15–30 min.
  2. Prep bowl ingredients and cook quinoa if needed.
  3. Cook chicken in a pan for 5–7 min per side; rest and slice.
  4. Make dressing by whisking all ingredients until smooth.
  5. Assemble bowls with grains, veggies, chicken, and drizzle dressing & top with parsley.

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Tamika Woods

About Tamika Woods

Tamika Woods is a Clinical Nutritionist and bestselling author of PCOS Repair Protocol. She holds a Bachelor of Health Science (Nutritional Medicine) from Endeavour College of Natural Health and a Bachelor of Education from UNSW, graduating with Honours in both.

She is a certified Fertility Awareness Method Educator and ANTA member, and the recipient of the ANTA Graduate Award. After a decade managing her own PCOS, Tam now helps women find hormonal balance through evidence-based protocols.

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