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Lunch: PCOS-Friendly Blueberry and Spinach Wrap
Grocery list: Fresh spinach, fresh blueberries, whole grain wraps, low-fat Greek yogurt, honey, walnuts. Low GI ingredients: Spinach, blueberries, whole grain wraps, Greek yogurt.
This PCOS-friendly wrap is packed with nutrients that are beneficial for managing PCOS symptoms. Spinach is high in magnesium and B vitamins, which can help balance hormones. Blueberries are low in GI, helping to regulate blood sugar levels. Greek yogurt provides a good source of calcium and protein. Walnuts add healthy fats, including omega-3, which can reduce inflammation. This recipe is quick and easy, making it perfect for a personalized meal plan.
Prep Time: 10 mins
This recipe includes superfoods such as:
Spinach, blueberries, honey, walnuts
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1 cup fresh spinach (30g), 1/2 cup fresh blueberries (75g), 2 whole grain wraps, 1/2 cup low-fat Greek yogurt (120g), 1 tablespoon honey (15g), 1/4 cup chopped walnuts (30g)
Instructions
1. Spread the Greek yogurt evenly over the two wraps. 2. Distribute the spinach and blueberries evenly over the yogurt. 3. Drizzle honey over the spinach and blueberries. 4. Sprinkle the chopped walnuts on top. 5. Roll up the wraps and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 320 kcal | ||
| Fat 12 g | ||
| Carbohydrate 40 g | ||
| Protein 15 g | ||
| Omega 3 2.50 g | ||
| Zinc 1.00 mg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 5 mg | ||
| Monounsaturated Fat 2.5 g | ||
| Polyunsaturated Fat 6 g | ||
| Saturated Fat 1.5 g | ||
| Sodium 300 mg | ||
| Sugar 15 g | ||
| Potassium 400 mg | ||
| Vitamin A 2000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 6 g | ||
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