A savoury, high-protein start with almost no carbs — exactly the kind of breakfast that stops mid-morning cravings before they begin. Soy also has a mild, favourable effect on androgen levels for many women.
15 min
Serves 2
Vegan
Vegan
low GI
Nutrition per serving
320kcal
22gprotein
14gcarbs
20gfat
5gfibre
Ingredients
1 block firm tofu, drained and crumbled
1 tsp ground turmeric
1/2 tsp garlic powder
2 tbsp nutritional yeast
1 red pepper, diced
2 handfuls baby spinach
1 tbsp olive oil
Salt and black pepper
Method
Press the tofu between two plates with something heavy on top for 10 minutes, then crumble it.
Warm the oil in a pan and cook the pepper for 4 minutes until softening.
Add the tofu, turmeric, garlic powder and nutritional yeast, and fry for 5 minutes, stirring, until it looks like scrambled egg.
Fold through the spinach until just wilted, then season well.
Tips & swaps
A pinch of kala namak (black salt) gives it a genuinely eggy flavour.
Doubles as a filling for a wholegrain wrap the next day.
Keeping it
Keeps 3 days in the fridge and reheats well in a pan.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.