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Lunch: PCOS Meal Prep Idea - Mason Jar Greek Salads for the Week
Grocery list: Romaine lettuce, cherry tomatoes, cucumber, Kalamata olives, feta cheese, red onion, olive oil, lemon, dried oregano, salt, and pepper. The Glycemic Index (GI) for the main ingredients are: Romaine lettuce (15), cherry tomatoes (15), cucumber (15), and Kalamata olives (0).
This PCOS-friendly Greek salad is packed with nutrients that are beneficial for managing PCOS symptoms. The high fiber content helps to control blood sugar levels, while the monounsaturated fats from the olive oil and olives can help to reduce inflammation. The low GI of the ingredients also helps to prevent spikes in blood sugar. The variety of vegetables provides a range of vitamins and minerals, including calcium and iron. This meal is quick and easy to prepare, making it perfect for meal prep and helping you to feel in control of your diet.
Prep Time: 15 mins
This recipe includes superfoods such as:
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Get it now →Ingredients
2 cups of chopped romaine lettuce (US), 500 grams (metric), 1 cup of cherry tomatoes (US), 150 grams (metric), 1 cucumber (US), 1 cucumber (metric), 1/2 cup of sliced Kalamata olives (US), 75 grams (metric), 1/2 cup of crumbled feta cheese (US), 75 grams (metric), 1/4 cup of red onion (US), 40 grams (metric), 1/4 cup of olive oil (US), 60 ml (metric), 2 tablespoons of lemon juice (US), 30 ml (metric), 1 teaspoon of dried oregano (US), 1 gram (metric), Salt and pepper to taste
Instructions
1. In a mason jar, layer the ingredients starting with the olive oil, lemon juice, oregano, salt, and pepper. 2. Continue with the harder vegetables like cucumber and cherry tomatoes. 3. Add the Kalamata olives and red onion. 4. Top with the feta cheese and finally the romaine lettuce. 5. Seal the jar and refrigerate. Shake well before serving.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 1.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 400 mg | ||
| Vitamin A 1500 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 5 g | ||
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