Blackberry and Spinach Salad with Lemon Dressing for PCOS - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This Blackberry and Spinach Salad with Lemon Dressing for PCOS is a PCOS-friendly recipe with 250 calories, 8g protein, and 30g carbs per serving. Ready in 10 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

8g Protein

30g Carbs

10g Fat

Grocery list: Spinach, Blackberries, Feta Cheese, Walnuts, Olive Oil, Lemon. This salad has a low Glycemic Index (GI) due to its high fiber content from spinach and blackberries.

Ingredients

2 cups of fresh spinach (60g)
1 cup of blackberries (144g)
1/2 cup of feta cheese (75g)
1/4 cup of walnuts (30g)
2 tablespoons of olive oil (30ml)
1 tablespoon of lemon juice (15ml), Salt and pepper to taste

Instructions

Wash and dry the spinach and blackberries.
In a large bowl, combine the spinach, blackberries, feta cheese, and walnuts.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Drizzle the dressing over the salad and toss gently to combine.
Serve immediately.

This salad is not only delicious but also packed with nutrients beneficial for PCOS. Spinach and blackberries are high in fiber and have a low GI, helping to regulate blood sugar levels. Walnuts provide omega-3 fatty acids, which can reduce inflammation. Feta cheese is a good source of calcium and protein. The lemon dressing adds a refreshing tang and vitamin C. This recipe is quick and easy to prepare, offering a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

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

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. Walnuts are an excellent...

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Frequently Asked Questions

Is Blackberry and Spinach Salad with Lemon Dressing for PCOS good for PCOS?

Yes, this Blackberry and Spinach Salad with Lemon Dressing for PCOS recipe is designed to be PCOS-friendly. At 250 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.

How long does it take to make Blackberry and Spinach Salad with Lemon Dressing 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: 250 calories, 8g protein (13%), 30g carbs, 10g fat. Plus 8g 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 250 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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