PCOS-Friendly Mediterranean Bowl

Tamika Woods19 April, 2026 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:

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

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About Tamika Woods

For a decade, Tamika battled chronic acne, irregular cycles, mood swings, hair loss, painful periods, severe digestive issues and Polycystic Ovary Syndrome (PCOS). You name it – she's been there!

Tam was finally able to clear her skin, regulate her cycle, be free of period pain and fall pregnant naturally with her daughter in 2020. It took Tam 10 years and tens of thousands of dollars in tertiary education to get the answers she needed to get better.

She didn't want other women to suffer as long as she did which is why she has dedicated her life to helping women in the same position as she was.

Tam helps women interpret what their bodies are trying to communicate through frustrating symptoms, and then develop a step-by-step roadmap to find balance again. She's here to help you get on track!

Tamika Woods is the author of the Amazon best seller PCOS Repair Protocol. She holds a Bachelor of Health Science degree (Nutritional Medicine) as well as a Bachelor of Education, graduating in the top 2% of her class in both.