Estrogen-Balancing Buddha Bowl - Broccoli Sprout and Tempeh Buddha Bowl - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Lunch

This Estrogen-Balancing Buddha Bowl - Broccoli Sprout and Tempeh Buddha Bowl is a PCOS-friendly recipe with 450 calories, 25g protein, and 35g carbs per serving. Ready in 30 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

25g Protein

35g Carbs

20g Fat

Grocery list: broccoli sprouts, quinoa, tempeh, carrots, red cabbage, sesame oil, soy sauce, rice vinegar, sesame seeds. GI: quinoa (53), carrots (39), red cabbage (25).

Ingredients

1 cup broccoli sprouts (US) / 85 grams (Metric)
1 cup cooked quinoa (US) / 185 grams (Metric)
1 cup tempeh (US) / 166 grams (Metric)
1/2 cup shredded carrots (US) / 64 grams (Metric)
1/2 cup red cabbage (US) / 45 grams (Metric)
2 tbsp sesame oil (US) / 30 ml (Metric)
2 tbsp soy sauce (US) / 30 ml (Metric)
1 tbsp rice vinegar (US) / 15 ml (Metric)
1 tbsp sesame seeds (US) / 9 grams (Metric)

Instructions

Cook quinoa as per package instructions.
Pan-fry tempeh in 1 tbsp sesame oil until golden brown.
In a large bowl, combine cooked quinoa, tempeh, broccoli sprouts, shredded carrots, and red cabbage.
In a small bowl, whisk together remaining sesame oil, soy sauce, and rice vinegar.
Drizzle dressing over the buddha bowl and toss gently to combine.
Sprinkle with sesame seeds before serving.

This Estrogen-Balancing Buddha Bowl is packed with PCOS-friendly nutrients. Broccoli sprouts are rich in sulforaphane, which helps detoxify excess estrogen. Tempeh is a great source of plant-based protein and is fermented, aiding gut health. Quinoa is a low-GI grain, providing slow-release energy and helping to manage blood sugar levels. The variety of colorful vegetables provides a range of antioxidants, supporting overall health and well-being. This meal is quick and easy to prepare, offering a sense of empowerment and control over your diet.

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Frequently Asked Questions

Is Estrogen-Balancing Buddha Bowl - Broccoli Sprout and Tempeh Buddha Bowl good for PCOS?

Yes, this Estrogen-Balancing Buddha Bowl - Broccoli Sprout and Tempeh Buddha Bowl recipe is designed to be PCOS-friendly. At 450 calories per serving with 25g 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 Estrogen-Balancing Buddha Bowl - Broccoli Sprout and Tempeh Buddha Bowl?

This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 450 calories, 25g protein (22%), 35g carbs, 20g 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 Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 450 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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