Blueberry and Lemon Salad with Spinach for PCOS - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This Blueberry and Lemon Salad with Spinach for PCOS is a PCOS-friendly recipe with 220 calories, 6g protein, and 18g carbs per serving. Ready in 10 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories

6g Protein

18g Carbs

15g Fat

This recipe includes spinach, blueberries, lemon, olive oil, salt, and pepper. The GI of blueberries is low (53), making them a great choice for those with PCOS.

Ingredients

2 cups of fresh spinach (60g)
1 cup of blueberries (150g)
1 lemon
2 tablespoons of olive oil (30ml), salt and pepper to taste

Instructions

Wash and dry the spinach and blueberries.
In a large bowl, combine the spinach and blueberries.
Zest the lemon and squeeze its juice.
In a small bowl, whisk together the lemon zest, lemon juice, olive oil, salt, and pepper.
Drizzle the dressing over the salad and toss to combine.
Serve immediately.

This Blueberry and Lemon Salad with Spinach is a PCOS-friendly recipe that is quick and easy to prepare. It is packed with nutrients that are beneficial for managing PCOS, such as fiber, monounsaturated fats, and vitamins A and C. The low GI of blueberries helps to regulate blood sugar levels, which is crucial for PCOS management. This recipe is also vegan and vegetarian-friendly, offering a variety of options for different dietary needs.

PCOS-Friendly Foods in This Recipe

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

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. Blueberries are a nutrie...

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Frequently Asked Questions

Is Blueberry and Lemon Salad with Spinach for PCOS good for PCOS?

Yes, this Blueberry and Lemon Salad with Spinach for PCOS recipe is designed to be PCOS-friendly. At 220 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.

How long does it take to make Blueberry and Lemon Salad with Spinach for PCOS?

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: 220 calories, 6g protein (11%), 18g carbs, 15g fat. Plus 4g 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 220 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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