PCOS Meal Planner

Lunch: PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad

Grocery list: Sardines, eggs, mixed salad greens, cherry tomatoes, cucumber, red bell pepper, extra virgin olive oil, lemon, salt, pepper. This salad is low in GI, making it perfect for managing PCOS symptoms.

This Omega-3 Rich Sardine Niçoise Salad is a perfect PCOS-friendly lunch. It's packed with nutrient-dense ingredients that help regulate mood and manage PCOS symptoms. Sardines are an excellent source of omega-3 fatty acids, which are known to reduce inflammation and improve mental health. Eggs provide a good dose of protein and vitamin D, which is often deficient in women with PCOS. The salad greens, cucumber, and red bell pepper add fiber and volume to the meal, helping you feel full and satisfied. The dressing, made with extra virgin olive oil and lemon juice, adds a tangy flavor and healthy fats. This salad is easy to prepare and offers a variety of textures and flavors, making it a satisfying and healthy choice for lunch.

Prep Time: 15 mins

This recipe includes superfoods such as:

Health benefits of PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad

Ingredients

2 cans of sardines in olive oil (US: 4 oz cans, Metric: 113 g cans), 4 medium-sized boiled eggs, 2 handfuls of mixed salad greens (US: 2 cups, Metric: 60 g), 8 cherry tomatoes, 1 cucumber (US: 1 cup sliced, Metric: 150 g), 1 red bell pepper (US: 1 cup sliced, Metric: 150 g), 2 tablespoons of extra virgin olive oil, Juice of 1 lemon, Salt and pepper to taste

Instructions

1. Drain the sardines and set aside. 2. Slice the boiled eggs, cucumber, and red bell pepper. 3. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red bell pepper. 4. Top the salad with sliced eggs and sardines. 5. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing. 6. Drizzle the dressing over the salad and gently toss to combine. 7. Serve immediately.

PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad

Nutrition Facts

Serving Size: 2

Amount Per ONE Serving
Calories 350 kcal
Fat 20 g
Carbohydrate 15 g
Protein 25 g
Omega 3 2500.00 g
Chromium 35.00 mg
Zinc 3.00 mg
Vitamin D 100.00 mcg
Magnesium 100.00 mg
B Vitamins 2.00 mg
Iron 3 mg
Calcium 250 mg
Cholesterol 215 mg
Monounsaturated Fat 10 g
Polyunsaturated Fat 5 g
Saturated Fat 5 g
Sodium 400 mg
Sugar 5 g
Potassium 500 mg
Vitamin A 1500 mcg
Vitamin C 80 mg
Fiber 5 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

If You Have PCOS and Want Protein Pancakes Stick to This

Protein pancakes can be a perfect breakfast option for women with PCOS

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

PCOS Telegram Channel: Your Daily Support for PCOS Diet

Looking for a supportive PCOS Telegram channel?

How to Go Plant Based with PCOS

Learn how to transition to a plant-based diet with PCOS safely and effectively. Discover essential nutrients, meal plans, and practical tips for managing PCOS

If You Have PCOS and Want to Order Pizza, Stick to This Guide

A practical guide for enjoying pizza while managing PCOS symptoms, including smart ordering tips and nutritious topping choices.

If You Have PCOS and Want to Eat Mexican Food, Stick to This Guide

Learn how to enjoy Mexican cuisine while managing PCOS with smart choices, substitutions, and cooking tips.