Easy Tuna and White Bean Protein Bowl - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

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

Nutrition per Serving

350 Calories

30g Protein

30g Carbs

10g Fat

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.

Ingredients

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

In a large bowl, combine tuna, white beans, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour the dressing over the tuna mixture and toss to combine.
Divide the mixture into two bowls and serve.

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.

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 Protein Bowl good for PCOS?

Yes, this Easy Tuna and White Bean Protein Bowl 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 10g of fiber, which helps with insulin sensitivity.

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

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%), 30g carbs, 10g fat. Plus 10g 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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