This PCOS Heart Health Bowl - Omega-3 Rich Salmon and Avocado Poke Bowl is a PCOS-friendly recipe with 650 calories, 45g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cook the brown rice as per the instructions on the package.
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While the rice is cooking, prepare the salmon by cutting it into bite-sized cubes.
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In a bowl, mix the soy sauce, sesame oil, rice vinegar, and honey. Add the salmon cubes and let them marinate for 15 minutes.
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Slice the avocado, cucumber, and shred the carrots.
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Once the rice is cooked, divide it into two bowls.
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Arrange the salmon, avocado, cucumber, carrots, and edamame beans on top of the rice.
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Drizzle the remaining marinade over the bowls.
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Sprinkle with sesame seeds and green onions.
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Serve immediately.
Why this PCOS Heart Health Bowl - Omega-3 Rich Salmon and Avocado Poke Bowl works for PCOS
With 45g of protein per serving (about 28% of calories), this PCOS Heart Health Bowl - Omega-3 Rich Salmon and Avocado Poke Bowl 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 30g of carbohydrates here come paired with 10g 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 48% 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon.
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 are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this PCOS Heart Health Bowl - Omega-3 Rich Salmon and Avocado Poke Bowl recipe is designed to be PCOS-friendly. At 650 calories per serving with 45g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 650 calories, 45g protein (28%), 30g carbs, 35g fat. Plus 10g 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 650 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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