Mediterranean Greek Salad II - PCOS-Friendly Recipe
This Mediterranean Greek Salad II is a PCOS-friendly recipe with 159 calories, 5.72g protein, and 11.27g carbs per serving. Ready in 15 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz feta cheese
- 1 dash pepper
- 1 dash salt
- 2 tbsps basalmic vinegar
- 1 tbsp olive oil
- 10 large kalamata olives
- 1 cucumber, sliced into 1/4" chunks
- 1 small red onion, chopped large
- 4 plum roma tomatoes
- 1 large sweet pepper
Instructions
- Cut, chop or dice in to bite size chunks the tomatoes, peppers (use one color or mix it up), cucumber and onion and place in large bowl.
- Add olives and crumbled feta cheese (low fat if available).
- Separately make the dressing by combining the olive oil and balsamic vinegar with salt and pepper (to taste) and shake well.
- Pour dressing over salad and toss to blend.
- Note: experiment with different olive oils and balsamic vinegars for a different taste each time.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Mediterranean Greek Salad II contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Mediterranean Greek Salad II can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Mediterranean Greek Salad II recipe is designed to be PCOS-friendly. At 159 calories per serving with 5.72g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 159 calories, 5.72g protein (14%), 11.27g carbs, 10.93g fat. Plus 2.6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Salad And Salad Dressing. At 159 calories, it fits within typical PCOS meal plan targets for Salad And Salad Dressing. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 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.
Cook Another PCOS-Friendly Salad And Salad Dressing
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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