Mediterranean Cucumber and Tomato Salad

This Mediterranean Cucumber and Tomato Salad is a PCOS-friendly recipe with 180 calories, 3g protein, and 12g carbs per serving. Ready in 15 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

180 Calories

3g Protein

12g Carbs

14g Fat

Grocery list: cucumber, tomatoes, red onion, kalamata olives, feta cheese, olive oil, red wine vinegar, dried oregano, salt, and pepper. This salad is low in GI, with most ingredients having a GI of less than 55.

Ingredients

Servings 2

1 large cucumber (peeled and diced)
2 medium tomatoes (diced)
1/2 red onion (thinly sliced)
1/2 cup kalamata olives (pitted and halved)
1/4 cup feta cheese (crumbled)
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/2 teaspoon dried oregano, Salt and pepper to taste

Instructions

In a large bowl, combine cucumber, tomatoes, red onion, and olives.
In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Top with crumbled feta cheese before serving.

This Mediterranean Cucumber and Tomato Salad is a perfect PCOS-friendly meal. It's packed with low GI ingredients that help regulate blood sugar levels. The monounsaturated fats from olive oil and olives are beneficial for heart health. The salad is also rich in fiber, which aids in digestion and keeps you feeling full longer, aiding in weight management. The calcium and vitamin D in feta cheese are essential for bone health. Enjoy this easy-to-make, nutritious salad that brings variety to your meal planning and empowers you to take control of your health.

Why this Mediterranean Cucumber and Tomato Salad works for PCOS

At 12g of carbohydrates per serving, this Mediterranean Cucumber and Tomato Salad is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Mediterranean Cucumber and Tomato Salad that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

At 300mg of sodium per serving, this Mediterranean Cucumber and Tomato Salad fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.

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Frequently Asked Questions

Is Mediterranean Cucumber and Tomato Salad good for PCOS?

Yes, this Mediterranean Cucumber and Tomato Salad recipe is designed to be PCOS-friendly. At 180 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make Mediterranean Cucumber and Tomato Salad?

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: 180 calories, 3g protein (7%), 12g carbs, 14g fat. Plus 3g 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 180 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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