This PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken is a PCOS-friendly recipe with 350 calories, 30g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse and drain the Glucomannan noodles.
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In a large bowl, mix the noodles, mixed greens, cherry tomatoes, cucumber, and red onion.
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In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
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Drizzle the dressing over the salad and toss to combine.
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Slice the grilled chicken and place on top of the salad.
Why this PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken works for PCOS
With 30g of protein per serving (about 34% of calories), this PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken 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 5g 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken 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.
At 300mg of sodium per serving, this PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this PCOS Weight Management Lunch - Glucomannan Noodle Salad with Grilled Chicken recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 30g protein (34%), 20g carbs, 10g fat. Plus 5g 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 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.
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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