This PCOS French Paleo Recipes: Lunch - Paleo Nicoise Salad is a PCOS-friendly recipe with 400 calories, 30g protein, and 20g carbs per serving. Ready in 40 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Boil the eggs for 10 minutes.
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Cook the green beans and potatoes for 15 minutes.
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Slice the tomatoes, onion, and olives.
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Arrange the lettuce leaves on a plate.
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Top with the sliced vegetables, cooked beans and potatoes, and tuna.
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Peel and slice the eggs and add to the salad.
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Mix the olive oil and vinegar to make a dressing.
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Drizzle the dressing over the salad and season with salt and pepper.
Why this PCOS French Paleo Recipes: Lunch - Paleo Nicoise Salad works for PCOS
With 30g of protein per serving (about 30% of calories), this PCOS French Paleo Recipes: Lunch - Paleo Nicoise 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 20g of carbohydrates here come paired with 7g 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 63% 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 French Paleo Recipes: Lunch - Paleo Nicoise 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: Eggs, Tuna.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms. Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with...
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Frequently Asked Questions
Yes, this PCOS French Paleo Recipes: Lunch - Paleo Nicoise Salad recipe is designed to be PCOS-friendly. At 400 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 15 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 400 calories, 30g protein (30%), 20g carbs, 28g fat. Plus 7g 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 400 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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