PCOS Meal Planner › Recipes

Anemia and PCOS Recipe - Tofu and Spinach Stir-Fry - PCOS-Friendly Recipe

Anemia and PCOS Recipe - Tofu and Spinach Stir-Fry
Prep: 10 min
Cook: 15 min
Servings: 2
Dinner

This Anemia and PCOS Recipe - Tofu and Spinach Stir-Fry is a PCOS-friendly recipe with 350 calories, 20g protein, and 25g carbs per serving. Ready in 25 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
20g Protein
25g Carbs
15g Fat
This recipe includes tofu, spinach, and garlic, all of which have a low Glycemic Index (GI). Grocery list: tofu, spinach, garlic, soy sauce, sesame oil, olive oil, salt, and pepper.

Ingredients

  • 1 block of tofu (14 oz or 400g)
  • 2 cups of spinach (60g)
  • 2 cloves of garlic
  • 2 tablespoons of soy sauce (30ml)
  • 1 tablespoon of sesame oil (15ml)
  • 1 tablespoon of olive oil (15ml), Salt and pepper to taste

Instructions

  1. Press the tofu to remove excess water and cut into cubes.
  2. Heat the olive oil in a pan over medium heat.
  3. Add the tofu and cook until golden brown.
  4. Add the garlic and cook for another minute.
  5. Add the spinach and cook until wilted.
  6. Add the soy sauce and sesame oil, stir well.
  7. Season with salt and pepper.
  8. Serve hot.
This recipe is perfect for those with PCOS and anemia. The tofu provides a good source of protein and calcium, while the spinach is rich in iron and vitamin C. The low GI ingredients help to maintain blood sugar levels. Enjoy this quick and easy meal that will leave you feeling empowered and in control of your health.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in
Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Yes, this Anemia and PCOS Recipe - Tofu and Spinach Stir-Fry recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 20g protein (23%), 25g carbs, 15g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Support: Collagen Protein Smoothie for PCOS PCOS-Supporting Nori Breakfast Wrap PCOS Gut Flora: Kefir and Greens Smoothie Bowl PCOS-Supporting Kombucha Berry Smoothie PCOS Metabolic Support: Tallow-Roasted Inositol-Rich Foods PCOS Hormone Balance: Tallow-Roasted B-Vitamin Rich Foods
Browse All Dinner Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

Best Portion Control Containers for PCOS Management Healthy Diet for PCOS: Exactly What to Eat Daily Hirsutism, Facial Hair, and PCOS: Understanding and Solutions More PCOS Articles...

More PCOS-Friendly Recipes

Old Fashioned Oat Cookies Slow Cooked Lamb Shanks Snickerdoodle Cookies Sausage and Bean Casserole Easy Beef Casserole (Slow Cooker) Browse All Recipes...