Easy Tuna and White Bean Salad - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This Easy Tuna and White Bean Salad is a PCOS-friendly recipe with 350 calories, 30g protein, and 25g carbs per serving. Ready in 10 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

30g Protein

25g Carbs

12g Fat

This easy-to-make salad is perfect for a quick lunch. It's packed with protein from the tuna and white beans, which are also low in GI, making it a great choice for those with PCOS. Grocery list: canned tuna, canned white beans, red onion, extra virgin olive oil, lemon, fresh parsley.

Ingredients

1 can (5 oz
142g) of light tuna in water, drained; 1 can (15 oz
425g) of white beans, drained and rinsed; 1 medium red onion, finely chopped; 2 tablespoons (30ml) of extra virgin olive oil; Juice of 1 lemon; Salt and pepper to taste; 2 tablespoons (30ml) of chopped fresh parsley

Instructions

In a large bowl, combine the tuna, white beans, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the tuna mixture and toss to combine.
Sprinkle with chopped parsley before serving.

This Easy Tuna and White Bean Salad is a perfect choice for those with PCOS. It's high in protein and fiber, which can help regulate blood sugar levels. The tuna is a great source of omega-3 fatty acids, which are beneficial for reducing inflammation and improving insulin resistance. The white beans are low in GI, helping to prevent spikes in blood sugar. The olive oil provides healthy monounsaturated fats. Enjoy this quick and easy salad for a boost of nutrition and flavor.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Tuna.

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.

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Frequently Asked Questions

Is Easy Tuna and White Bean Salad good for PCOS?

Yes, this Easy Tuna and White Bean Salad 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 6g of fiber, which helps with insulin sensitivity.

How long does it take to make Easy Tuna and White Bean Salad?

This recipe takes about 10 minutes total. Prep time is 10 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, 30g protein (34%), 25g carbs, 12g fat. Plus 6g 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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