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Dairy Free Gluten Free High Protein Quick Meals

Season the Shirataki noodles in advance and cook the salmon. Then all you need to do when you’re ready to eat is warm this up and top with your already chopped scallions, cucumbers, cabbage. Make your dressing in advance too for a quick few spoon fulls and as always, slice the avocados fresh because they are so delicate and like to brown when you turn your back. We could eat this dish every day for a week! So delicious and SO packed with veggies.

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Dairy Free Gluten Free High Protein

Pickled peppers is what we mean when the recipe says, ‘hot pickled peppadew.’ But any pickled (or non-pickled) peppers can stand in. Our braised chicken delivers the chicken with wonderful dark, leafy greens and a delightful Indian-inspired seasoning. To your muscles!

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Dairy Gluten Free Low Carb Quick Meals

If you grew up on tunafish you may be missing the tangy zip of mayo in your tuna. Full of calories, it’s not the first item on any fit lady’s diet plan. Tzatziki takes its place in flavor and delight in this simple cold recipe that’s paired with Shirataki rice for extra bulk. One bowl-full and you’ll sleep like a baby.

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Dairy Free Gluten Free Vegan Vegetarian Meals

Coated with nutritional yeast & olive oil, tofu crisps up beautifully in your oven and is offset nicely both in taste and texture with lovely tomatoes and red onions laced with balsamic vinegar. Enjoy.

PCOS Chicken with Guasacaca Sauce and Carrots
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Dairy Free Gluten Free High Protein

The combination of avocado, jalapeno, vinegar, and lime makes this sauce for your chicken absolutely pop! Chicken breast is so very good for you, but it’s hard to eat over and over again without some clever sauces and seasonings. This one will make you smile.

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Dairy Gluten Free High Protein Low Carb

When you feel like a smaller sized dinner that doesn’t skimp on taste, this chicken is your man. And if you have the calories to spare, double your serving. It’s lemony, herby, tomatoey with oat bran coating the chicken to give it a real parmesan feel. Delicious!

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Dairy Free Gluten Free High Protein Low Carb

Our Spicy Sesame Noodles with Chicken and Peanuts have a healthy serving of red pepper flakes but don’t actually come across the palate as very spicy, but more savory. The warm toasted flavors and gentle peanut crunch deliver a wholesome, mild flavor that lends itself to larger fork-fulls so don’t eat too fast. 😉 A treat meal to nurture both your taste buds and your lean muscle mass. Enjoy!

pcos chicken & rice soup with parsley and lemon,
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Dairy Dairy Free Gluten Free Low Carb

Simple and light, this herby lemon-scented chicken soup goes straight into your bones to soothe you through and through. Add more shirataki rice or noodles to make it hearty, or leave it out altogether for a more broth-like variety.

Roasted Chicken with Caramelized Cabbage
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Dairy Free Gluten Free High Protein

Cabbage is one of the best vegetables you can eat. It’s packed with fiber and oh-so-low in calories. We pair it a lot with grainy mustard, but in this recipe it gets a sweet twist with erythritol ‘brown sugar’ and yellow onion. Fennel seeds add a layer of interest and a large serving of chicken makes this one of our highest protein meals. Perfect for large appetites. PCOS Nutrition made with love.

plate topped with Chinese soy-steamed white fish with pistachio
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Dairy Free Gluten Free Quick Meals

The herbs and soy dressing give this fish its Chinese influence and the roasted pistachios add the pizazz. If you have a steamer, perfect. If not, you can rig one. The fish steams as quickly as 8-10 minutes. It’s lightly flavored and beautifully presented with fresh herbs. Enjoy!

PCOS-friendly Shrimp Spaghetti al Limone
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Gluten Free High Protein Quick Meals

This dish is lemony, fresh, and delicious. We had it several days in a row and the smell of it cooking or being re-heated is divine. Credit must be given to the ghee in the end that sends that buttery scent through the kitchen. It’s not necessarily Italian, but mama mia! Serve with a large side salad or toss in some veggies.

PCOS-friendly recipe: Sheet Pan Shrimp
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Dairy Gluten Free

Yes. Sometimes cheese is allowed. The fat-free and lowfat varieties are ‘sometimes’ foods. Which means we don’t have them every day. But life is short, so we do have them. This combo with shrimp and vegetables is topped with oat bran, which doesn’t deliver a crunchy texture, but more tenderness and a grain that this dish is complemented by. We had it 4 days in a row and loved it every day.

PCOS-friendly recipe: Cape Verdean Chicken Soup
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One of our staff members has Cape Verde roots in the family and therefore exposure to this chicken soup that is a standard in the region. The prep takes a little effort, but the finished dish is one the whole family will love. PCOS Nutrition made with love.

A very simple daily menu featuring grilled salmon
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Dairy Free Gluten Free High Protein Low Carb Quick Meals

Salmon on the pan is a simple delight. Higher than fat than many recommended proteins, it delivers satisfaction and fullness. Pair it with 450 grams of any veggie or a big salad. We like it topped with rosemary and capers.

A very simple daily menu featuring an All-Green Salad
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Dairy Free Gluten Free Quick Meals Vegan Vegetarian Meals

You’re not exactly eating the rainbow with this salad, just the tastiest color. Enjoy everything green salad ingredients bring, most notably great taste.

Italian Tuna Salad
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Dairy Free Gluten Free High Protein Quick Meals

The can of tuna packs a healthy protein punch and goes down with you loving every bite when combined with a myriad of varying textures and flavors. From the crisp crunch of the celery, to the zip of kalamata olives and the zing or lemon and Dijon. Your taste buds won’t get bored.

Walker Family London Broil slices
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Dairy Free Gluten Free High Protein Low Carb

One of our test kitchen cooks adapted this recipe from her family London Broil recipe. Instead of brown sugar or honey, we go with erythritol ‘brown sugar.’ The rest is the same. 🙂 Make it the night before and flip the London Broil around lunchtime the next day so both sides are flavored. It broils up in a snap! Be careful not to overcook. London Broil should have a cool pink center, sliced thin.

Herbed Chicken Skewers with Garlic Lime Yogurt
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Dairy Gluten Free High Protein Low Carb

This recipe directs to cook on a grill, but you can also do it on a stovetop or under the broiler. But for those summer days where hotdogs and hamburgers are on the menu, here’s a gorgeous grilled chicken alternative that will make your plate the envy of the meal.

Buttery White Fish with Garlic and Thyme
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Dairy Gluten Free Low Carb Quick Meals

This fish tastes rich like comfort food with the ghee and chicken broth combination. Thyme and lemon gives it depth. Nothing like delicious and healthy in the same dish.

Treat Day: Crunchy Dijon Chicken Legs & Thighs
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Dairy Free Gluten Free Low Carb

We have nothing against chicken legs and thighs. They aren’t ‘bad’ for you. They just have a few more calories, a bit more fat, and a bit less protein. This recipe works just fine on chicken breasts too. The Dijon mustard, shallots, garlic, and oat bran make a delicious crunchy coating. Yum! This is a recipe we find ourselves coming back to again and again.

Seared Tofu & Snap Peas with Cashews
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Dairy Free Gluten Free Vegetarian Meals

Some are sensitive to soy. In that case, sub the protein of your choice. This dish is nice and light with the soft textures of tofu and Shirataki rice, the firmness of sugar snaps, and the tenderness of  toasted cashews. The mint and red pepper brighten. 

Glazed Filet with Horseradish and Mint
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Dairy Free Gluten Free High Protein Low Carb Quick Meals

If you love horseradish, you’ll love this recipe. If you don’t love horseradish, you may still love this recipe. Dijon mustard stands up to the horseradish making it a note in the flavor vs. the starring act. Give it a go. The erythritol ‘brown sugar’ tones down the savoury notes. It. Is. Good.

Spicy Turkey Meatballs with Lentils and Fennel
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Dairy Free Gluten Free High Protein

We adore recipes with fennel. It’s such a super veggie. The combo with lentils is just right. There are herbs galore in this recipe. It is nothing, if not flavourful. Make a batch for the week. And if you like your turkey meatballs a bit tender, mix in a bit of oat bran. 

Turmeric Black Pepper Chicken With Asparagus
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Dairy Free Gluten Free High Protein

The first time we made this recipe, the turmeric inclusion seemed a bit odd. It filled the kitchen with an unusual smell. So, the first bite in the test kitchen were questionable. But immediately this dish became a favorite. The flavor really comes together and the combo of tender, slightly crispy chicken and gentle asparagus is so lovely.

Tomato Caper Chicken Breasts
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Dairy Free Gluten Free High Protein Quick Meals

If you’re trying to lose fat, chances are you’re eating lots of chicken breasts. That’s how it goes. So every recipe that brings interest to our feathered friend is welcome. This dish smacks of Italy. Plum tomatoes, capers, shallots… All the good stuff.

Treat Day: Chicken Shirataki with Lemon Sauce
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Dairy Gluten Free Quick Meals

Cheesy lemon chicken pasta — in the most health-building manner. Lemon zest brings the zing. Shirataki brings the flavor-absorbing basis. There’s just no replacing parmesan every now and then. Pair with a large serving of veggies.

Treat Day: Tomato Basil Vegetable Soup
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Dairy Gluten Free Vegetarian Meals

Carrot, onion, and diced tomatoes bring your daily veggie servings to life in a delicious way. Basil and parsley brings the flavor.

Treat Day: Grilled Cheese Half Sandwich
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Dairy Quick Meals Vegetarian Meals

The reason we have treat day is so that we can still enjoy a lot of the tastes and flavors we love with zero guilt and then our bodies feel a little less tension because we aren’t missing out. What’s more comforting than a good ole grilled cheese? Just keep your bread low-GI.

Treat Day: Mu'keka Brazilian Fish Stew
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Dairy Free Gluten Free Low Carb

There’s no denying that fish and seafood provides a tasty way to get your protein. But dressing it up in the pan can get a bit tiresome. We present this lovely soup from Brazil for a change. The light coconut milk makes this a treat day food. But the towering protein count makes this an uber-healthful indulgence.

The processed onion provides a fresh texture and flavor for the peppers and seafood to bloom. The end flavor is mild and warming. Perfect for fall and winter. Spice it up with hot sauce if desired.

Tasty Tofu Cabbage Stir-Fry
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Dairy Free Gluten Free Quick Meals Vegan Vegetarian Meals

If fat-loss is your goal, find a cabbage dish you love, and eat it often. Cabbage is a dream vegetable in that it’s low calorie so you can eat more of it! When your belly is full you aren’t tempted to snack. You’re more satisfied and satisfaction while eating healthful foods is what it’s all about. 

Now that we’ve got the nutrition part out of the way, this recipe is really tasty. The peppers and savory flavorings lift our hero cabbage ingredient to a place of delight. Add in the varying textures of vegetables, tofu, and almonds — you’ve got yourself a new favorite. We ate the same daily menu 4 days in a row and this cabbage dish was the one we looked forward to the most. Enjoy!

Lemon Caper Pork Chops
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Dairy Gluten Free High Protein Low Carb

A thick-cut, bone-in pork chop can be a masterful thing of beauty when cooked just right. Think of it as steak when you’re cooking on the stove top and don’t be afraid to serve it at medium or just a little below. You’ll be delighted with it’s tender juiciness. This recipe features the familiar pork chop flavors of lemon and capers. Pair with shirataki noodles and the vegetable of your choice for company-worthy dining. Fast, easy, delicious.

Teriyaki Steak
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Dairy Free Gluten Free High Protein Low Carb

This simple, soy or Tamari-based marinade summons the flavor powers of Dijon, ginger, and a sprinking of erythritol sweetness to deliver a tasty steak variation. Our picture doesn’t do justice to the loveliness of flavors. Marinate overnight or at least a couple hours for best results.

Pan-Fried White Fish with Rosemary, Lemon, and Capers
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Dairy Free Gluten Free High Protein Low Carb Quick Meals

This recipe is relatively simple and packs a punch of flavor to the tune of pickled thanks to the capers, herby thanks to the rosemary, and savory thanks to the shallots. A cinch to pull together and devour.

Double Braised Chicken
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Dairy Free Gluten Free High Protein Low Carb Quick Meals

This chicken breast dinner has minimal ingredients and maximum taste. Easy to serve with shirataki rice or noodles and a side salad or vegetable dish. Quick and protein-packed!

Sautéed Orange Beef
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Dairy Free Gluten Free High Protein

Orange beef has long adorned the menus at Asian restaurants. Instead of crispy beef, our meat is psyllium husk coated to lock in flavor and juiciness. Cooking with orange peels releases a lot of zest and flavor. Just remember not to eat them. Serve with shirataki rice for a filling, guilt-free dinner.

Red Onion and Plum Roasted Chicken
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Dairy Free Gluten Free High Protein Low Carb

You can marinate this chicken up to 24 hours before baking, but even just 2 hours will give it enough pizazz to be brilliant. We love recipes that combine red onions and fruit. Something magic happens when they’re roasted together. And not every recipe in our library calls for a mortar and pestle because, to be honest, most of us didn’t have one. But for about 15 bucks you can be pulverizing herbs and seeds into glorious rubs for meat. So use it if you got it. Otherwise just crush on a cutting board with a can or utensil as always. 

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Dairy Free Gluten Free Quick Meals

We have served this cauliflower soup at dinner parties and women are always asking us for ‘that healthy veggie soup recipe their partners actually like.’ Well, here it is – all 4 ingredients! Adjust the amount of stock added to make it thicker or thinner. The thicker version is more like healthy mashed potatoes. The thinner, soup version will warm you through and through. Perfect as a light lunch or as a side to your main protein.

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Dairy Free Gluten Free

Super-fresh fish and vegetables makes this Asian dish an absolute delight. It may sound slightly complicated, but after you’ve made it once you’ll see it simpler. The reward for your effort is absolutely delicious. Flavored ‘rice,’ hoisin-brushed salmon, roasted carrots and shiitakes, all sprinkled with toasted sesame seeds, green onions, and vinaigrette. You’re welcome!