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Lunch: 15-Minute Mediterranean Tuna Bowl
This 15-Minute Mediterranean Tuna Bowl is a simple, nutritious meal that's perfect for lunch. It's packed with protein from the tuna and quinoa, healthy fats from the olive oil and feta cheese, and plenty of fresh veggies. Plus, it's low in carbs and has a low glycemic index, making it great for managing PCOS. Grocery list: canned tuna, quinoa, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, olive oil, lemon, salt, pepper.
This 15-Minute Mediterranean Tuna Bowl is a perfect meal for those with PCOS. It's packed with protein and healthy fats, which can help regulate blood sugar levels and promote satiety. The quinoa and veggies provide fiber, which can help manage weight and improve gut health. Plus, the olive oil and tuna are rich in omega-3 fatty acids, which can help reduce inflammation. This meal is not only quick and easy to prepare, but it also offers a variety of flavors and textures to keep your meals exciting and enjoyable.
Prep Time: 15 mins
This recipe includes superfoods such as:
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1 can of tuna in water (170g), 1 cup of cooked quinoa (185g), 1 cup of chopped cucumber (104g), 1 cup of cherry tomatoes (149g), 1/2 cup of chopped red onion (80g), 1/2 cup of chopped kalamata olives (67g), 1/2 cup of crumbled feta cheese (75g), 2 tablespoons of olive oil (30ml), 1 tablespoon of lemon juice (15ml), Salt and pepper to taste
Instructions
1. Drain the canned tuna and set aside. 2. In a large bowl, combine the cooked quinoa, chopped cucumber, cherry tomatoes, red onion, and kalamata olives. 3. Add the drained tuna and crumbled feta cheese to the bowl. 4. Drizzle with olive oil and lemon juice. Season with salt and pepper. 5. Toss everything together until well combined. Serve immediately or refrigerate for later.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 30 g | ||
| Protein 30 g | ||
| Omega 3 2.00 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 500 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 5 g | ||
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