Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines - PCOS-Friendly Recipe

Prep: 10 min

Cook: 5 min

Servings: 2

Lunch

This Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines is a PCOS-friendly recipe with 450 calories, 25g protein, and 20g carbs per serving. Ready in 15 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

25g Protein

20g Carbs

30g Fat

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.

Ingredients

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

Toast the bread slices.
Cut the avocado in half, remove the pit and scoop out the flesh.
Mash the avocado and season with salt, pepper, and a squeeze of lemon juice.
Spread the mashed avocado on the toasted bread.
Top with sardines from the can.
Serve immediately.

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.

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Frequently Asked Questions

Is Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines good for PCOS?

Yes, this Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines 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 Hypothalamic Amenorrhea Recovery Meal - High-Healthy Fat Avocado Toast with Sardines?

This recipe takes about 15 minutes total. Prep time is 10 minutes and cook time is 5 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%), 20g carbs, 30g 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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