Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: Greek Chicken Salad Lunch Wraps
This recipe includes a grocery list of chicken breasts, whole wheat tortillas, Greek salad ingredients, olive oil, and lemon. The main ingredients have a low to medium Glycemic Index (GI), making it suitable for those with PCOS.
This Greek Chicken Salad Lunch Wrap is a PCOS-friendly recipe that is rich in protein, fiber, and healthy fats. The chicken provides a good source of protein and B vitamins, which are important for energy production and can help manage symptoms of PCOS. The whole wheat tortilla is a good source of fiber, which can help regulate blood sugar levels. The Greek salad provides a variety of vitamins and minerals, including vitamin C and calcium. The olive oil used in this recipe is a good source of monounsaturated fats, which can help reduce inflammation and improve insulin resistance.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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2 boneless, skinless chicken breasts (about 1 lb/450g), 2 whole wheat tortillas, 1 cup of Greek salad (diced tomatoes, cucumbers, red onions, feta cheese, and olives), 2 tbsp of olive oil, 1 tbsp of lemon juice, Salt and pepper to taste
Instructions
1. Season the chicken breasts with salt, pepper, and lemon juice. 2. Heat the olive oil in a skillet over medium heat. 3. Cook the chicken until it's no longer pink in the middle, about 7 minutes per side. 4. Let the chicken cool, then slice it into strips. 5. Spread the Greek salad over the tortillas. 6. Add the chicken strips on top. 7. Roll up the tortillas, cut them in half, and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 25 g | ||
| Protein 30 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 15.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 5.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 5 g | ||
| Sodium 600 mg | ||
| Sugar 5 g | ||
| Potassium 400 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 5 g | ||
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