Blood Sugar Balance: Wakame and Tofu Bowl - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Lunch

This Blood Sugar Balance: Wakame and Tofu Bowl is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

This recipe includes wakame, tofu, and brown rice, all of which have a low Glycemic Index (GI). Grocery list: wakame, tofu, brown rice, soy sauce, sesame oil, ginger, garlic, green onion, sesame seeds.

Ingredients

1 cup dried wakame (30g)
1 block firm tofu (14oz or 400g)
2 cups cooked brown rice (370g)
2 tbsp soy sauce (30ml)
1 tbsp sesame oil (15ml)
1 tsp grated ginger (2g)
1 clove garlic, minced (3g)
1 green onion, chopped (15g)
1 tbsp sesame seeds (9g)

Instructions

Rehydrate the wakame in warm water for 10 minutes.
Drain and press tofu to remove excess water. Cut into cubes.
Heat sesame oil in a pan over medium heat. Add ginger and garlic, cook until fragrant.
Add tofu and soy sauce, cook until tofu is golden.
Divide cooked rice between two bowls. Top with tofu and wakame.
Garnish with green onion and sesame seeds. Serve warm.

This PCOS-friendly recipe is designed to balance blood sugar levels. Wakame is a type of seaweed that is high in fiber, helping to slow the release of sugars into the bloodstream. Tofu is a good source of protein, which can also help to regulate blood sugar levels. Brown rice has a low GI, meaning it releases its sugars slowly, preventing spikes in blood sugar. These ingredients are also rich in key nutrients for PCOS, including calcium, iron, and B vitamins.

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Frequently Asked Questions

Is Blood Sugar Balance: Wakame and Tofu Bowl good for PCOS?

Yes, this Blood Sugar Balance: Wakame and Tofu Bowl recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make Blood Sugar Balance: Wakame and Tofu Bowl?

This recipe takes about 30 minutes total. Prep time is 15 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: 350 calories, 20g protein (23%), 30g carbs, 15g fat. Plus 5g 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 350 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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