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Lunch: Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines
This meal is rich in healthy fats, protein, and fiber. The ingredients are: whole grain bread, ripe avocado, sardines in olive oil, lemon, salt, and pepper. The bread has a low GI, making it suitable for PCOS.
This meal is designed to aid in the recovery from Hypothalamic Amenorrhea, a condition common in women with PCOS. The healthy fats from avocado and sardines help to balance hormones, while the protein and fiber keep you satiated. The low GI of the bread helps to manage blood sugar levels, crucial for PCOS management. This meal is empowering, providing the nutrients needed for recovery and the simplicity for easy meal planning.
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
This recipe includes superfoods such as:
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2 slices of whole grain bread (70g), 1 ripe avocado (200g), 1 can of sardines in olive oil (120g), 1/2 lemon, salt and pepper to taste
Instructions
1. Toast the bread slices. 2. Cut the avocado in half, remove the pit and scoop out the flesh. 3. Mash the avocado and season with salt, pepper, and a squeeze of lemon juice. 4. Spread the mashed avocado on the toasted bread. 5. Top with sardines from the can. 6. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 30 g | ||
| Carbohydrate 20 g | ||
| Protein 25 g | ||
| Omega 3 2.00 g | ||
| Zinc 2.00 mg | ||
| Vitamin D 1.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 250 mg | ||
| Cholesterol 50 mg | ||
| Monounsaturated Fat 15 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 5 g | ||
| Sodium 200 mg | ||
| Sugar 2 g | ||
| Potassium 500 mg | ||
| Vitamin A 150 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 10 g | ||
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