This Tuna Salad III is a PCOS-friendly recipe with 187 calories, 28.26g protein, and 3.28g carbs per serving. Ready in 25 minutes. High in fiber (0.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Boil eggs for about 10 minutes. Chop lettuce leaves and put into a bowl.
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Add the tuna and combine.
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Chop the cherry tomatoes and hard-boiled eggs and add to the bowl, combine.
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Note: for more flavor salt can be added.
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 Tuna Salad III contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- 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. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Tuna Salad III 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.
Why this Tuna Salad III works for PCOS
With 28.26g of protein per serving (about 60% of calories), this Tuna Salad III sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 3.28g of carbohydrates per serving, this Tuna Salad III is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
At 349mg of sodium per serving, this Tuna Salad III fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Tuna Salad III recipe is designed to be PCOS-friendly. At 187 calories per serving with 28.26g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 187 calories, 28.26g protein (60%), 3.28g carbs, 6.12g fat. Plus 0.9g 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 187 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. 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.
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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