Root Vegetables and PCOS: Complete Cooking Guide
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Lunch: Easy Meal Prep PCOS Lunch - Salmon and Quinoa Salad
Grocery list: Salmon fillets, quinoa, mixed salad greens, avocado, lemon, olive oil, salt, pepper. This recipe has a low GI due to the quinoa and avocado.
This PCOS-friendly recipe is rich in omega-3 fatty acids from the salmon, which can help reduce inflammation and insulin resistance. The quinoa is a great source of fiber and has a low GI, which is beneficial for blood sugar control. Avocado provides healthy monounsaturated fats, which can help with weight management. This meal is designed to be quick and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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2 salmon fillets (150g each), 1 cup quinoa (170g), 2 cups mixed salad greens (60g), 1 avocado (200g), 1 lemon, 2 tbsp olive oil (30ml), Salt and pepper to taste
Instructions
1. Cook the quinoa according to package instructions. 2. Season the salmon with salt, pepper, and lemon juice. 3. Heat 1 tbsp of olive oil in a pan and cook the salmon for 4-5 minutes on each side. 4. Slice the avocado. 5. In a bowl, mix the cooked quinoa, salad greens, avocado, and cooked salmon. 6. Drizzle with remaining olive oil and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 550 kcal | ||
| Fat 22 g | ||
| Carbohydrate 40 g | ||
| Protein 45 g | ||
| Omega 3 2500.00 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Vitamin D 800.00 mcg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 56 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 3 g | ||
| Sodium 120 mg | ||
| Sugar 2 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 10 g | ||
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