This Recipes Rich in Testosterone - Salmon and Avocado Salad is a PCOS-friendly recipe with 569 calories, 32.9g protein, and 10.5g carbs per serving. Ready in 20 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
From member meal plans This recipe is in 21 members' PCOS meal plans, most often low-GI plans (16). See the most-planned recipes
Ingredients
Instructions
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Season the salmon fillets with salt and pepper.
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Heat 1 tablespoon of olive oil in a pan over medium heat.
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Cook the salmon fillets for 4-5 minutes on each side.
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In a large bowl, mix the salad greens, sliced avocado, and thinly sliced red onion.
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In a small bowl, whisk together the remaining olive oil and lemon juice.
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Drizzle the dressing over the salad and toss gently to combine.
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Top the salad with the cooked salmon fillets and serve immediately.
Why this Recipes Rich in Testosterone - Salmon and Avocado Salad works for PCOS
With 32.9g of protein per serving (about 23% of calories), this Recipes Rich in Testosterone - Salmon and Avocado Salad 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.
The 10.5g of carbohydrates here come paired with 6g 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.
Fat makes up about 71% 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 Recipes Rich in Testosterone - Salmon and Avocado 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: Salmon, Avocado, Olive Oil, Lemon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this Recipes Rich in Testosterone - Salmon and Avocado Salad recipe is designed to be PCOS-friendly. At 569 calories per serving with 32.9g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 10 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 569 calories, 32.9g protein (23%), 10.5g carbs, 44.7g fat. Plus 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 Lunch. At 569 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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