Mediterranean Diet Adaptations for PCOS Management
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Lunch: PCOS Meal Prep Bowls - Teriyaki Chicken and Vegetable Meal Prep Bowls
This recipe includes a grocery list of chicken breast, brown rice, broccoli, red bell pepper, snap peas, low-sodium teriyaki sauce, olive oil, and salt and pepper. The Glycemic Index (GI) of brown rice is low, making it a good choice for those with PCOS.
This PCOS-friendly meal is packed with lean protein from the chicken and fiber from the vegetables and brown rice. These nutrients are essential for managing PCOS symptoms. The low GI of brown rice helps to prevent spikes in blood sugar levels, providing a sense of control over your health. The meal is easy to prepare and can be personalized according to your taste preferences, offering a sense of empowerment and optimism. The variety of vegetables adds color and different flavors to the meal, making it enjoyable and satisfying.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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1 lb (450g) chicken breast, 1 cup (190g) brown rice, 2 cups (200g) broccoli florets, 1 red bell pepper, 1 cup (150g) snap peas, 1/4 cup (60ml) low-sodium teriyaki sauce, 1 tbsp (15ml) olive oil, Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions. 2. While the rice is cooking, heat the olive oil in a pan over medium heat. 3. Add the chicken breast to the pan and cook until no longer pink in the middle. 4. Remove the chicken from the pan and set aside. 5. In the same pan, add the broccoli, bell pepper, and snap peas. Cook until the vegetables are tender. 6. Slice the cooked chicken and return it to the pan. 7. Pour the teriyaki sauce over the chicken and vegetables and stir to combine. 8. Divide the cooked rice between two meal prep containers. Top with the chicken and vegetable mixture.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 15 g | ||
| Carbohydrate 40 g | ||
| Protein 35 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 3 mg | ||
| Calcium 50 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 6 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 600 mg | ||
| Sugar 10 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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