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Lunch: Easy Tuna and White Bean Protein Bowl
Grocery list: 1 can tuna, 1 can white beans, cherry tomatoes, cucumber, red onion, olive oil, lemon, salt, pepper. Low GI ingredients: white beans, tomatoes, cucumber.
This Easy Tuna and White Bean Protein Bowl is a quick and simple lunch option that's packed with nutrients beneficial for PCOS. High in protein and fiber, it helps maintain stable blood sugar levels, which is crucial for managing PCOS. The white beans are low GI, meaning they're slowly digested and absorbed, causing a slower rise in blood sugar levels. The tuna is a great source of omega-3 fatty acids, which can help reduce inflammation, a common issue in women with PCOS. The tomatoes and cucumber provide a variety of vitamins and minerals, including vitamin C and potassium.
Prep Time: 10 mins
This recipe includes superfoods such as:
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1 can (5 oz) tuna in water, drained; 1 can (15 oz) white beans, drained and rinsed; 1 cup cherry tomatoes, halved; 1/2 cup cucumber, diced; 1/4 cup red onion, finely chopped; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste
Instructions
1. In a large bowl, combine tuna, white beans, cherry tomatoes, cucumber, and red onion. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. 3. Pour the dressing over the tuna mixture and toss to combine. 4. Divide the mixture into two bowls and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 30 g | ||
| Protein 30 g | ||
| Omega 3 2.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 3 mg | ||
| Calcium 100 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 10 g | ||
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