This PCOS Hair Nourishment - Salmon and Avocado Poke Bowl with Edamame is a PCOS-friendly recipe with 791 calories, 41.2g protein, and 67.9g carbs per serving. Ready in 40 minutes. High in fiber (14g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cook the brown rice according to package instructions.
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Dice the salmon and avocado into bite-sized pieces. Slice the cucumber and green onions.
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In a bowl, mix the soy sauce, sesame oil, rice vinegar, honey, and minced ginger to make the sauce.
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In a large bowl, combine the cooked rice, diced salmon, avocado, edamame, cucumber, and sauce. Toss until well mixed.
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Divide the poke bowl into two servings and garnish with green onions and sesame seeds.
Why this PCOS Hair Nourishment - Salmon and Avocado Poke Bowl with Edamame works for PCOS
With 41.2g of protein per serving (about 21% of calories), this PCOS Hair Nourishment - Salmon and Avocado Poke Bowl with Edamame 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 67.9g of carbohydrates here come paired with 14g 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.
Fat makes up about 47% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this PCOS Hair Nourishment - Salmon and Avocado Poke Bowl with Edamame recipe is designed to be PCOS-friendly. At 791 calories per serving with 41.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 14g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 791 calories, 41.2g protein (21%), 67.9g carbs, 41.1g fat. Plus 14g 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 Dinner. At 791 calories, it fits within typical PCOS meal plan targets for Dinner. 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.
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