🌾 Quinoa
The only grain that's also a complete protein. Ideal follicular phase fuel.
Calories per serving size
Key nutrients in Quinoa
All 9 essential amino acids — rare in a plant food. Ideal for muscle building.
Supports the muscle-building window of the follicular phase.
Plant-based iron — good for replenishing period losses when eaten with vitamin C.
Bone formation and energy metabolism.
When Quinoa is most valuable
Complete protein + complex carbs makes quinoa ideal for the follicular phase performance window. Higher carb tolerance and enhanced muscle protein synthesis during this phase make it optimal fuel for training.
How to track Quinoa accurately
Always log cooked weight — quinoa roughly triples in weight when cooked. "180g cooked quinoa" is the most accurate entry. "Large bowl of quinoa" tends to overestimate.
Track Quinoa — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual logging.