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Lunch: Hormone-Supporting PCOS Bento Box
Grocery List: - Wild-caught tuna or salmon - Millet - Broccoli - Cucumber - Nori sheets - Sesame oil - Coconut aminos - Avocado - Pumpkin seeds - Wakame seaweed - Fermented vegetables - Seasonings GI Information: - Millet (GI: 71) - balanced with protein and healthy fats - Fermented vegetables (GI: low) - Cucumber (GI: 15) This recipe incorporates principles from our insulin resistance guide and is perfect for meal prep. Similar to our popular Tuna Mayo Rice Balls with Nori.
This hormone-supporting bento box is designed to provide key nutrients for PCOS management while offering a delightful variety of textures and flavors. Supporting liver health and hormone balance, this meal combines traditional Asian wisdom with modern nutritional science. Key PCOS Benefits: - Omega-3 rich fish supports hormone production - Sea vegetables provide essential minerals for thyroid function - Fermented foods support gut health and hormone balance - Fiber-rich vegetables aid blood sugar control - Healthy fats from avocado and seeds support hormone synthesis - Millet provides sustainable energy This bento box exemplifies what to look for in a PCOS meal plan. For variety, try our No-Cook Mediterranean Lunch Box. Each component has been carefully chosen to support: - Blood sugar balance - Hormone regulation - Anti-inflammatory effects - Digestive health - Sustainable energy levels - Thyroid function Perfect for meal prep and can be customized based on seasonal availability.
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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• 4 oz (115g) wild-caught tuna or salmon
• ½ cup (90g) millet, uncooked
• 1 cup (100g) steamed broccoli florets
• 1 medium (120g) cucumber, sliced
• ½ sheet nori (sea vegetable)
• 1 tbsp (15ml) sesame oil
• 2 tbsp (30ml) coconut aminos
• 1 small (75g) avocado
• 1 tbsp (15g) pumpkin seeds
• 1 tsp (2g) wakame seaweed
• ¼ cup (60g) fermented vegetables
Seasonings: sea salt, black pepper, ginger powder
Instructions
1. Cook millet according to package instructions.
2. Steam broccoli until tender-crisp, about 5 minutes.
3. Season tuna/salmon with ginger powder, salt, and pepper.
4. Pan-sear fish in sesame oil until cooked through, about 3-4 minutes per side.
5. Slice cucumber and avocado.
6. Rehydrate wakame in warm water for 5 minutes, drain.
7. In the bento box main compartment, place millet and top with fish.
8. Add broccoli, cucumber, and avocado in separate sections.
9. Sprinkle with pumpkin seeds and crumbled nori.
10. Add fermented vegetables in a small compartment.
11. Pack coconut aminos in a separate container.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 425 kcal | ||
| Fat 22 g | ||
| Carbohydrate 32 g | ||
| Protein 35 g | ||
| Omega 3 2.20 g | ||
| Chromium 16.00 mg | ||
| Zinc 3.50 mg | ||
| Vitamin D 165.00 mcg | ||
| Magnesium 9.50 mg | ||
| B Vitamins 14.00 mg | ||
| Iron 5.2 mg | ||
| Calcium 125 mg | ||
| Cholesterol 45 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 6 g | ||
| Saturated Fat 3 g | ||
| Sodium 420 mg | ||
| Sugar 5 g | ||
| Potassium 780 mg | ||
| Vitamin A 4200 mcg | ||
| Vitamin C 75 mg | ||
| Fiber 10 g | ||
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