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Lunch: No-Cook Mediterranean Lunch Box
Grocery List: - Hummus (store-bought or homemade) - Whole wheat pitas (Low GI: 56) - Cherry tomatoes - English cucumber - Kalamata olives - Feta cheese - Extra virgin olive oil - Za'atar seasoning - Fresh mint and parsley - Lemon This lunch box is designed to support [best-foods-pcos-insulin-resistance] with its balanced combination of fiber-rich whole grains and healthy fats. Similar to our popular [mediterranean-cucumber-and-tomato-salad], this meal emphasizes fresh ingredients that help maintain stable blood sugar levels.
This No-Cook Mediterranean Lunch Box is specifically designed for women with PCOS, incorporating key principles from [freezer-friendly-pcos-meals-meal-prep] for convenient eating. The meal's high fiber content from whole grain pita helps regulate blood sugar levels, while healthy fats from olive oil and olives support hormone balance. Following principles outlined in [what-to-look-for-in-pcos-meal-plan], this lunch provides steady energy throughout the afternoon. The combination of [tomatoes-vs-cucumber-pcos-diet-comparison] offers essential nutrients: tomatoes provide antioxidants that combat inflammation, while cucumbers offer hydration and minerals. The protein from hummus and feta helps with satiety and blood sugar management, making this an ideal choice for PCOS symptom management. Each ingredient has been carefully selected to provide optimal nutrition for PCOS: - Whole wheat pita: Complex carbohydrates for sustained energy - Hummus: Plant-based protein and fiber - Olive oil: Anti-inflammatory omega-3 fatty acids - Feta: Calcium for bone health - Fresh vegetables: Vitamins, minerals, and fiber for gut health Similar to our [high-protein-turkey-and-hummus-box], this lunch box prioritizes protein and healthy fats while maintaining the authentic Mediterranean flavors that make healthy eating enjoyable.
Prep Time: 15 mins
This recipe includes superfoods such as:
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• 1 cup (240g) hummus
- 2 whole-wheat pitas (60g each)
- 1 cup (150g) cherry tomatoes
- 1 medium cucumber (200g), sliced
- ½ cup (75g) Kalamata olives
- 2 oz (56g) feta cheese
- 2 tbsp (30ml) extra virgin olive oil
- 1 tsp (5g) za'atar seasoning
- 2 tbsp (8g) fresh herbs (mint and parsley)
- 1 lemon, cut into wedges
Instructions
1. Divide hummus between two lunch containers
2. Cut pitas into triangles
3. Arrange cherry tomatoes, cucumber slices, and olives in separate compartments
4. Crumble feta cheese and place in a small container
5. Pack olive oil and za'atar in small dressing containers
6. Garnish with fresh herbs
7. Add lemon wedges
8. Keep chilled until ready to eat
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 425 kcal | ||
| Fat 24 g | ||
| Carbohydrate 42 g | ||
| Protein 18 g | ||
| Omega 3 0.80 g | ||
| Chromium 0.40 mg | ||
| Zinc 2.10 mg | ||
| Vitamin D 15.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 3.5 mg | ||
| Calcium 120 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 12 g | ||
| Polyunsaturated Fat 4 g | ||
| Saturated Fat 6 g | ||
| Sodium 680 mg | ||
| Sugar 6 g | ||
| Potassium 580 mg | ||
| Vitamin A 1200 mcg | ||
| Vitamin C 45 mg | ||
| Fiber 8 g | ||
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