Cucumber Wrapped Sushi | PCOS Meal Planner

This Cucumber Wrapped Sushi is a PCOS-friendly recipe with 200 calories, 10g protein, and 20g carbs per serving. Ready in 15 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

200 Calories

10g Protein

20g Carbs

5g Fat

Grocery list: 1 large cucumber, sushi rice, shredded carrots, avocado, bell peppers, soy sauce, sesame seeds. The sushi rice has a medium GI, while the cucumber, carrots, avocado, and bell peppers have a low GI.

Ingredients

Servings 2

1 large cucumber (peeled and cut into thin strips)
1 cup of sushi rice (cooked)
1/2 cup of shredded carrots
1/2 cup of sliced avocado
1/2 cup of sliced bell peppers
2 tablespoons of soy sauce
1 tablespoon of sesame seeds

Instructions

Lay out cucumber strips on a flat surface.
Spread a thin layer of sushi rice on each strip.
Place a small amount of carrots, avocado, and bell peppers on top of the rice.
Roll the cucumber strips tightly around the filling.
Drizzle with soy sauce and sprinkle with sesame seeds.
Serve immediately or refrigerate until ready to eat.

This Cucumber Wrapped Sushi is a refreshing and healthy meal option for those with PCOS. The low GI ingredients such as cucumber, carrots, avocado, and bell peppers help to regulate blood sugar levels. The sushi rice provides a source of carbohydrates, while the avocado provides healthy fats. This recipe is also rich in fiber, which is beneficial for digestive health. The sesame seeds add a touch of protein and a variety of vitamins and minerals, including calcium and iron. This meal is quick and easy to prepare, offering a sense of empowerment and control over your diet.

Why this Cucumber Wrapped Sushi works for PCOS

The 20g of carbohydrates here come paired with 5g 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.

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Cucumber Wrapped Sushi that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

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Frequently Asked Questions

Is Cucumber Wrapped Sushi good for PCOS?

Yes, this Cucumber Wrapped Sushi recipe is designed to be PCOS-friendly. At 200 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make Cucumber Wrapped Sushi?

This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 200 calories, 10g protein (20%), 20g carbs, 5g fat. Plus 5g 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 200 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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