This PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread is a PCOS-friendly recipe with 350 calories, 28g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Season the chicken breasts with salt and pepper.
-
Heat 1 tablespoon of olive oil in a pan over medium heat.
-
Cook the chicken breasts for about 7 minutes on each side, or until fully cooked.
-
Let the chicken cool, then shred it using two forks.
-
In a bowl, combine the shredded chicken, diced tomatoes, onions, and green bell peppers.
-
Drizzle the remaining olive oil and lime juice over the salad, then mix well.
-
Season with additional salt and pepper if needed.
-
Serve the salad on slices of whole wheat bread, garnished with chopped cilantro.
Why this PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread works for PCOS
With 28g of protein per serving (about 32% of calories), this PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 30g of carbohydrates here come paired with 6g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 300mg of sodium per serving, this PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this PCOS Brazilian Recipes: Lunch - Brazilian Chicken Salad with Whole Wheat Bread recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 28g protein (32%), 30g carbs, 12g fat. Plus 6g 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 Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment