This PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad is a PCOS-friendly recipe with 300 calories, 18g protein, and 20g carbs per serving. Ready in 15 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Press tofu to remove excess water.
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Slice cucumber and tofu into bite-sized pieces.
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In a bowl, mix soy sauce, sesame oil, rice vinegar, and grated ginger to make the dressing.
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Toss tofu and cucumber in the dressing.
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Garnish with sesame seeds and green onions.
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Serve chilled.
Why this PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad works for PCOS
This PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad delivers 18g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 20g of carbohydrates per serving, this PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad 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.
Fat makes up about 45% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sesame Seeds.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
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Frequently Asked Questions
Yes, this PCOS Low GI Asian Recipes: Lunch - Tofu and Cucumber Salad recipe is designed to be PCOS-friendly. At 300 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 18g protein (24%), 20g carbs, 15g fat. Plus 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 300 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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