Mediterranean Salad II - PCOS-Friendly Recipe
This Mediterranean Salad II is a PCOS-friendly recipe with 422 calories, 15.29g protein, and 79.95g carbs per serving. Ready in 10 minutes. High in fiber (13.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 10 large black olives
- 1/2 cup cherry tomatoes, halved
- 1 tbsp lemon juice
- 1 cucumber, chopped
- 1/2 cup chickpeas
- 1 large whole wheat pita, quartered
Instructions
- Toast whole wheat pita.
- Rinse and drain chickpeas.
- Toss chickpeas, cherry tomatoes, cucumber and black olives with lemon juice.
- Serve with toasted whole wheat pita chips.
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 Salad II contribute to your health goals:
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
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. 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 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Mediterranean Salad II recipe is designed to be PCOS-friendly. At 422 calories per serving with 15.29g of protein, it supports balanced blood sugar and hormonal health. It also provides 13.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes.
Per serving: 422 calories, 15.29g protein (14%), 79.95g carbs, 7.94g fat. Plus 13.9g 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 Side Dish. At 422 calories, it fits within typical PCOS meal plan targets for Side Dish. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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