This recipe is too easy and too good not to share. It takes 15 minutes, has only 5 ingredients, and is loaded with all the macro and micronutrients that you need to feel your best in the follicular phase. As someone who works from home, I don't always have the time to cook elaborate meals so it has to be quick & healthy - and when I make a meal, I want to make sure it'll be good the next day for leftovers. This recipe does it all! It's quick, healthy, easy, and can easily be meal-prepped.
Ingredients for your follicular phase: chicken, zucchini, lentils. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Green lentils are high in protein, contain phytoestrogens, have a low glycemic index, are rich in fiber, and have high levels of iron and folate. Protein is important because it helps regulate blood sugar levels but also, your body is most easily going to build muscle during this part of the cycle, so load up on protein to ensure you're providing your body with what it needs! Fiber and phytoestrogens are important in flushing out excess estrogen from the body, as fiber helps your liver push the excess estrogen through and excrete it while phytoestrogens can reduce the effectiveness of estrogen, which will help you regulate the estrogen levels in your body.
Chicken is a follicular phase food because it is high in choline, which is an important mineral for fertility. It is also high in vitamin Bs and minerals such as zinc - which is needed for follicle development- and magnesium - which is important for metabolizing estrogen. Since magnesium is at its lowest during the follicular phase, it's important to maintain healthy levels of it at this time. Lastly, chicken is high in protein (even more so than beef!) which helps regulate blood sugar levels. But also, your body is most easily going to build muscle during this part of the cycle, so load up on protein to ensure you're providing your body with what it needs!
Zucchini is high in both vitamins A and C and is a light food to eat which means our bodies can easily digest it, even when the metabolism has slowed down during this phase. Vitamin A aids in the process of gut detoxification, allowing our body to more easily excrete excess estrogen which can help prevent acne. Vitamin C helps our body absorb iron and aids progesterone production.
Ultra Green Power Bowl
Serves: 1 Active Time: 15 minutes Total Time: 15 min
Ingredients
1/4 cup green lentils, dry
4 oz chicken breast
1/4 cup white onion, diced
1 zucchini, diced
2-3 tbsp pesto
[optional] micro-greens
Process
1. Bring green lentils to a boil in 1.5 cups water. Once boiling, reduce heat to a simmer, cover, and cook for 15 min
2. Add diced white onions and zucchinis to an oiled pan over medium high heat. Sauté 5 minutes. Add in cut chicken breast. Cook for another 6 minutes or until fully cooked.
3. Add the cooked lentils and pesto to the pan. Mix and serve
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