Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 40 min

Servings: 2

Lunch

This Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche is a PCOS-friendly recipe with 350 calories, 15g protein, and 25g carbs per serving. Ready in 55 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

15g Protein

25g Carbs

20g Fat

This recipe includes a grocery list of spinach, mushrooms, eggs, low-fat milk, cheddar cheese, and a whole wheat pie crust. The GI of these ingredients is low, which is beneficial for PCOS.

Ingredients

1 cup of chopped spinach (30g)
1 cup of sliced mushrooms (70g)
4 large eggs
1/2 cup of low-fat milk (120ml)
1/2 cup of shredded cheddar cheese (50g)
1 pre-made whole wheat pie crust, salt and pepper to taste

Instructions

Preheat the oven to 375F (190C). In a pan, sauté the mushrooms until they are soft. Add the spinach and cook until it wilts. In a bowl, whisk together the eggs, milk, salt, and pepper. Stir in the cheese. Spread the spinach and mushrooms evenly over the pie crust. Pour the egg mixture over the vegetables. Bake for 35-40 minutes or until the quiche is set and lightly browned. Let it cool before serving.

This mushroom and spinach quiche is a great source of protein, calcium, and iron, which are important for managing PCOS. The low GI ingredients help to maintain stable blood sugar levels, providing a sense of control and optimism. The recipe is easy to prepare and can be personalized to taste, offering variety and flexibility in meal planning.

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Frequently Asked Questions

Is Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche good for PCOS?

Yes, this Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

How long does it take to make Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche?

This recipe takes about 55 minutes total. Prep time is 15 minutes and cook time is 40 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 15g protein (17%), 25g carbs, 20g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

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.

How do I fit this recipe into a PCOS meal plan?

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

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