Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl - PCOS-Friendly Recipe

Prep: 15 min

Cook: 20 min

Servings: 2

Dinner

This Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl is a PCOS-friendly recipe with 700 calories, 35g protein, and 45g carbs per serving. Ready in 35 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

700 Calories

35g Protein

45g Carbs

40g Fat

Grocery list: brown rice, salmon fillets, ripe avocado, soy sauce, sesame oil, honey, crushed garlic, salt, pepper, sesame seeds, green onions. The brown rice (GI 50) provides complex carbs for sustained energy, while the salmon is a great source of protein and omega-3 fatty acids.

Ingredients

1 cup of brown rice (200g)
2 salmon fillets (150g each)
1 ripe avocado (200g)
2 tablespoons of soy sauce (30ml)
1 tablespoon of sesame oil (15ml)
1 tablespoon of honey (21g)
1 teaspoon of crushed garlic (5g), Salt and pepper to taste
2 tablespoons of sesame seeds (18g)
2 green onions (30g)

Instructions

Cook the brown rice according to package instructions.
Season the salmon fillets with salt and pepper.
Heat a pan over medium heat and cook the salmon fillets for about 4 minutes on each side.
In a small bowl, mix the soy sauce, sesame oil, honey, and crushed garlic.
Slice the avocado and green onions.
Divide the cooked rice into two bowls. Top with the cooked salmon, sliced avocado, and green onions.
Drizzle the soy sauce mixture over the bowls and sprinkle with sesame seeds.

This high-calorie recovery meal is designed to help those with Hypothalamic Amenorrhea, often associated with PCOS. The meal is rich in omega-3 fatty acids from the salmon, which are known to reduce inflammation and help regulate hormones. The avocado provides healthy monounsaturated fats, which are beneficial for heart health and blood sugar control. The brown rice is a source of complex carbohydrates, providing sustained energy and helping to manage blood sugar levels. This meal is not only delicious, but also empowering, providing the nutrients needed for recovery and the knowledge to make informed dietary choices.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Brown Rice, Salmon, Avocado.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which a...

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Frequently Asked Questions

Is Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl good for PCOS?

Yes, this Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl recipe is designed to be PCOS-friendly. At 700 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

How long does it take to make Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl?

This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 700 calories, 35g protein (20%), 45g carbs, 40g fat. Plus 10g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 700 calories, it fits within typical PCOS meal plan targets for Dinner. 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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