PCOS Meal Prep Idea - Mason Jar Greek Salads for the Week - PCOS-Friendly Recipe

Prep: 15 min

Servings: 2

Lunch

This PCOS Meal Prep Idea - Mason Jar Greek Salads for the Week is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 15 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

Grocery list: Romaine lettuce, cherry tomatoes, cucumber, Kalamata olives, feta cheese, red onion, olive oil, lemon, dried oregano, salt, and pepper. The Glycemic Index (GI) for the main ingredients are: Romaine lettuce (15), cherry tomatoes (15), cucumber (15), and Kalamata olives (0).

Ingredients

2 cups of chopped romaine lettuce (US)
500 grams (metric)
1 cup of cherry tomatoes (US)
150 grams (metric)
1 cucumber (US)
1 cucumber (metric)
1/2 cup of sliced Kalamata olives (US)
75 grams (metric)
1/2 cup of crumbled feta cheese (US)
75 grams (metric)
1/4 cup of red onion (US)
40 grams (metric)
1/4 cup of olive oil (US)
60 ml (metric)
2 tablespoons of lemon juice (US)
30 ml (metric)
1 teaspoon of dried oregano (US)
1 gram (metric), Salt and pepper to taste

Instructions

In a mason jar, layer the ingredients starting with the olive oil, lemon juice, oregano, salt, and pepper.
Continue with the harder vegetables like cucumber and cherry tomatoes.
Add the Kalamata olives and red onion.
Top with the feta cheese and finally the romaine lettuce.
Seal the jar and refrigerate. Shake well before serving.

This PCOS-friendly Greek salad is packed with nutrients that are beneficial for managing PCOS symptoms. The high fiber content helps to control blood sugar levels, while the monounsaturated fats from the olive oil and olives can help to reduce inflammation. The low GI of the ingredients also helps to prevent spikes in blood sugar. The variety of vegetables provides a range of vitamins and minerals, including calcium and iron. This meal is quick and easy to prepare, making it perfect for meal prep and helping you to feel in control of your diet.

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Frequently Asked Questions

Is PCOS Meal Prep Idea - Mason Jar Greek Salads for the Week good for PCOS?

Yes, this PCOS Meal Prep Idea - Mason Jar Greek Salads for the Week recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g 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 Meal Prep Idea - Mason Jar Greek Salads for the Week?

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, 20g protein (23%), 30g carbs, 15g 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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