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

Prep: 15 min

Servings: 2

Lunch

This PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad is a PCOS-friendly recipe with 350 calories, 25g protein, and 15g carbs per serving. Ready in 15 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

25g Protein

15g Carbs

20g Fat

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.

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

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

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.

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Frequently Asked Questions

Is PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad good for PCOS?

Yes, this PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad?

This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 25g protein (29%), 15g carbs, 20g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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