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PCOS-Approved Mediterranean Plate - PCOS-Friendly Recipe

PCOS-Approved Mediterranean Plate
Prep: 15 min
Cook: 15 min
Servings: 2
Dinner

This PCOS-Approved Mediterranean Plate is a PCOS-friendly recipe with 450 calories, 18g protein, and 50g carbs per serving. Ready in 30 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
18g Protein
50g Carbs
20g Fat
This recipe includes quinoa, chickpeas, tomatoes, cucumber, red onion, olives, feta cheese, olive oil, lemon juice, salt, and pepper. Quinoa and chickpeas are low GI foods, making them perfect for PCOS management.

Ingredients

  • 1 cup quinoa (170g)
  • 1 cup chickpeas (164g)
  • 1 cup chopped tomatoes (180g)
  • 1 cup chopped cucumber (133g)
  • 1/2 cup chopped red onion (75g)
  • 1/2 cup chopped olives (67.5g)
  • 1/2 cup feta cheese (75g)
  • 1 tbsp olive oil (14g)
  • 1 tbsp lemon juice (15g), Salt and pepper to taste

Instructions

  1. Rinse the quinoa under cold water.
  2. Cook the quinoa as per the package instructions.
  3. In a large bowl, combine the cooked quinoa, chickpeas, tomatoes, cucumber, red onion, olives, and feta cheese.
  4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  5. Drizzle the dressing over the salad and toss to combine.
  6. Serve immediately or refrigerate for later use.
This PCOS-friendly Mediterranean plate is packed with low GI foods like quinoa and chickpeas, which help regulate blood sugar levels. It's also rich in fiber, protein, and healthy fats, all of which are crucial for PCOS management. The variety of ingredients ensures you're getting a wide range of nutrients, and the simplicity of the recipe makes it perfect for quick and easy meal planning.

PCOS-Friendly Foods in This Recipe

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

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 excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...

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Frequently Asked Questions

Yes, this PCOS-Approved Mediterranean Plate recipe is designed to be PCOS-friendly. At 450 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 450 calories, 18g protein (16%), 50g carbs, 20g fat. Plus 10g 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 Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. 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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