Hormone-Supporting PCOS Bento Box - PCOS-Friendly Recipe

Prep: 20 min

Cook: 15 min

Servings: 2

Lunch

This Hormone-Supporting PCOS Bento Box is a PCOS-friendly recipe with 425 calories, 35g protein, and 32g carbs per serving. Ready in 35 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

425 Calories

35g Protein

32g Carbs

22g Fat

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.

Ingredients

• 4 oz (115g) wild-caught tuna or salmon
• ½ cup (90g) <a href="https://app.pcosmealplanner.com/knowledge-articles/any/farro-vs-millet-pcos-grain-comparison">millet</a>, uncooked
• 1 cup (100g) steamed broccoli florets
• 1 medium (120g) <a href="https://app.pcosmealplanner.com/knowledge-articles/any/tomatoes-vs-cucumber-pcos-diet-comparison">cucumber</a>, 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) <a href="https://app.pcosmealplanner.com/knowledge-articles/any/sea-vegetables-pcos-mineral-rich-options">wakame seaweed</a>
• ¼ cup (60g) fermented vegetables
Seasonings: sea salt, black pepper, ginger powder

Instructions

Cook millet according to package instructions.
Steam broccoli until tender-crisp, about 5 minutes.
Season tuna/salmon with ginger powder, salt, and pepper.
Pan-sear fish in sesame oil until cooked through, about 3-4 minutes per side.
Slice cucumber and avocado.
Rehydrate wakame in warm water for 5 minutes, drain.
In the bento box main compartment, place millet and top with fish.
Add broccoli, cucumber, and avocado in separate sections.
Sprinkle with pumpkin seeds and crumbled nori.
Add fermented vegetables in a small compartment.
Pack coconut aminos in a separate container.

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.

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Frequently Asked Questions

Is Hormone-Supporting PCOS Bento Box good for PCOS?

Yes, this Hormone-Supporting PCOS Bento Box recipe is designed to be PCOS-friendly. At 425 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

How long does it take to make Hormone-Supporting PCOS Bento Box?

This recipe takes about 35 minutes total. Prep time is 20 minutes and cook 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: 425 calories, 35g protein (33%), 32g carbs, 22g fat. Plus 10g 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 425 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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