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Blueberry and Quinoa Salad for PCOS Meal Prep - PCOS-Friendly Recipe

Blueberry and Quinoa Salad for PCOS Meal Prep
Prep: 15 min
Cook: 15 min
Servings: 2
Lunch

This Blueberry and Quinoa Salad for PCOS Meal Prep is a PCOS-friendly recipe with 350 calories, 8g protein, and 55g carbs per serving. Ready in 30 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
8g Protein
55g Carbs
10g Fat
Grocery list: Quinoa, blueberries, spinach, almonds, olive oil, lemon, salt, and pepper. Quinoa has a low GI, making it a good choice for PCOS.

Ingredients

  • 1 cup of cooked quinoa (185g)
  • 1 cup of blueberries (148g)
  • 2 cups of spinach (60g)
  • 1/4 cup of chopped almonds (35g)
  • 2 tablespoons of olive oil (30ml)
  • 1 tablespoon of lemon juice (15ml), Salt and pepper to taste

Instructions

  1. Cook quinoa according to package instructions.
  2. In a large bowl, combine cooked quinoa, blueberries, spinach, and chopped almonds.
  3. In a small bowl, whisk together olive oil and lemon juice. Season with salt and pepper.
  4. Drizzle dressing over salad and toss to combine.
  5. Divide into two portions and serve.
This salad is packed with nutrients beneficial for PCOS, including fiber from quinoa and blueberries, and monounsaturated fats from almonds and olive oil. Quinoa is a low GI food, helping to control blood sugar levels. Blueberries are rich in antioxidants, while spinach provides a good source of iron and calcium. This meal is easy to prepare and perfect for meal prep, providing a sense of control and empowerment over your diet.

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 Blueberry and Quinoa Salad for PCOS Meal Prep recipe is designed to be PCOS-friendly. At 350 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.

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: 350 calories, 8g protein (9%), 55g carbs, 10g fat. Plus 6g 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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