PCOS-Friendly Mixed Berry and Spinach Salad - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This PCOS-Friendly Mixed Berry and Spinach Salad is a PCOS-friendly recipe with 300 calories, 8g protein, and 40g carbs per serving. Ready in 10 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

300 Calories

8g Protein

40g Carbs

10g Fat

Grocery list: fresh spinach, mixed berries (strawberries, blueberries, raspberries), feta cheese, olive oil, balsamic vinegar, salt, and pepper. The mixed berries and spinach have a low Glycemic Index (GI), making this salad a good choice for managing PCOS symptoms.

Ingredients

2 cups of fresh spinach (60g)
1 cup of mixed berries (150g)
1/4 cup of feta cheese (50g)
2 tablespoons of olive oil (30ml)
1 tablespoon of balsamic vinegar (15ml), Salt and pepper to taste

Instructions

Rinse the spinach and berries under cold water.
In a large bowl, combine the spinach, berries, and feta cheese.
In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
Drizzle the dressing over the salad and toss to combine.
Serve immediately.

This PCOS-friendly salad is a powerhouse of nutrients. Berries are rich in antioxidants which help reduce inflammation, a common issue in PCOS. Spinach is high in magnesium, which can help regulate your body's insulin response. Feta cheese provides a source of calcium and protein. The dressing, made with olive oil, is high in monounsaturated fats, beneficial for heart health. This recipe is a perfect blend of taste and health, empowering you to take control of your PCOS through diet.

PCOS-Friendly Foods in This Recipe

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

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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Frequently Asked Questions

Is PCOS-Friendly Mixed Berry and Spinach Salad good for PCOS?

Yes, this PCOS-Friendly Mixed Berry and Spinach Salad recipe is designed to be PCOS-friendly. At 300 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS-Friendly Mixed Berry and Spinach Salad?

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: 300 calories, 8g protein (11%), 40g carbs, 10g fat. Plus 6g 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 300 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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