One Tray Chicken and Veg Bake

Tamika WoodsFeb 26, 2026 1 min read

This easy PCOS Plate Method dinner is designed to balance blood sugar, support hormones and keep you full for hours. With the right mix of protein, fibre-rich vegetables, quality carbs and healthy fats, it makes hormone-friendly eating simple and sustainable.

Ingredients:

* For the Chicken:

3–4 skinless chicken thighs or breasts
1 tbsp olive oil
2 tbsp of Tamari
1 tsp paprika
½ tsp turmeric or cumin
Salt and pepper to taste
Juice of ½ lemon

* For the Veggies:

1 small sweet potato, cubed
1 red onion, sliced
1 zucchini, chopped
1 bell pepper, chopped
1 cup broccoli florets
1 tbsp extra virgin olive oil
Optional: 1 tsp balsamic vinegar or tamari, fresh parsley to top

Instructions:

1. Preheat oven to 200°C (390°F).

2. Toss chicken with olive oil, tamari, spices, lemon juice, salt, and pepper.

3. Chop the vegetables into the desired size.

4. Arrange veggies on a tray, drizzle with olive oil (and balsamic or tamari if using).

5. Add chicken on top or nestled between veggies.

6. Bake for 30–40 mins, until chicken is golden and cooked through.

7. Top with fresh parsley and enjoy warm.

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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.