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15-Minute Mediterranean Tuna Bowl - PCOS-Friendly Recipe

15-Minute Mediterranean Tuna Bowl
Prep: 15 min
Servings: 2
Lunch

This 15-Minute Mediterranean Tuna Bowl is a PCOS-friendly recipe with 350 calories, 30g protein, and 30g carbs per serving. Ready in 15 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
30g Protein
30g Carbs
12g Fat
This 15-Minute Mediterranean Tuna Bowl is a simple, nutritious meal that's perfect for lunch. It's packed with protein from the tuna and quinoa, healthy fats from the olive oil and feta cheese, and plenty of fresh veggies. Plus, it's low in carbs and has a low glycemic index, making it great for managing PCOS. Grocery list: canned tuna, quinoa, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, olive oil, lemon, salt, pepper.

Ingredients

  • 1 can of tuna in water (170g)
  • 1 cup of cooked quinoa (185g)
  • 1 cup of chopped cucumber (104g)
  • 1 cup of cherry tomatoes (149g)
  • 1/2 cup of chopped red onion (80g)
  • 1/2 cup of chopped kalamata olives (67g)
  • 1/2 cup of crumbled feta cheese (75g)
  • 2 tablespoons of olive oil (30ml)
  • 1 tablespoon of lemon juice (15ml), Salt and pepper to taste

Instructions

  1. Drain the canned tuna and set aside.
  2. In a large bowl, combine the cooked quinoa, chopped cucumber, cherry tomatoes, red onion, and kalamata olives.
  3. Add the drained tuna and crumbled feta cheese to the bowl.
  4. Drizzle with olive oil and lemon juice. Season with salt and pepper.
  5. Toss everything together until well combined. Serve immediately or refrigerate for later.
This 15-Minute Mediterranean Tuna Bowl is a perfect meal for those with PCOS. It's packed with protein and healthy fats, which can help regulate blood sugar levels and promote satiety. The quinoa and veggies provide fiber, which can help manage weight and improve gut health. Plus, the olive oil and tuna are rich in omega-3 fatty acids, which can help reduce inflammation. This meal is not only quick and easy to prepare, but it also offers a variety of flavors and textures to keep your meals exciting and enjoyable.

PCOS-Friendly Foods in This Recipe

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

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. Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excelle...

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Frequently Asked Questions

Yes, this 15-Minute Mediterranean Tuna 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 5g of fiber, which helps with insulin sensitivity.

This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 30g protein (34%), 30g carbs, 12g 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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