This PCOS Lunch Ideas - Tuna and Avocado Lettuce Wraps is a PCOS-friendly recipe with 197 calories, 14g protein, and 12.6g carbs per serving. Ready in 10 minutes. High in fiber (6.3g), which supports insulin sensitivity.
Nutrition per Serving
From member meal plans This recipe is in 22 members' PCOS meal plans, most often low-GI plans (20). See the most-planned recipes
Ingredients
Instructions
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In a bowl, mash the avocado and mix in the lemon juice.
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Add the tuna, onion, and cucumber to the bowl and mix well. Season with salt and pepper.
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Spoon the tuna mixture onto the lettuce leaves and serve.
Why this PCOS Lunch Ideas - Tuna and Avocado Lettuce Wraps works for PCOS
The 12.6g of carbohydrates here come paired with 6.3g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Lunch Ideas - Tuna and Avocado Lettuce Wraps that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 300mg of sodium per serving, this PCOS Lunch Ideas - Tuna and Avocado Lettuce Wraps 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.
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Frequently Asked Questions
Yes, this PCOS Lunch Ideas - Tuna and Avocado Lettuce Wraps recipe is designed to be PCOS-friendly. At 197 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 197 calories, 14g protein (28%), 12.6g carbs, 11.7g fat. Plus 6.3g 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 Lunch. At 197 calories, it fits within typical PCOS meal plan targets for Lunch. 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.
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