PCOS-Friendly Blackberry and Walnut Salad - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This PCOS-Friendly Blackberry and Walnut Salad is a PCOS-friendly recipe with 350 calories, 10g protein, and 30g carbs per serving. Ready in 10 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

10g Protein

30g Carbs

20g Fat

Grocery list: fresh blackberries, mixed salad greens, walnuts, feta cheese, olive oil, balsamic vinegar, salt, pepper. This salad has a low Glycemic Index due to the high fiber content of the blackberries and greens, and the healthy fats from the walnuts and olive oil.

Ingredients

2 cups of fresh blackberries (240g)
4 cups of mixed salad greens (120g)
1/2 cup of chopped walnuts (58g)
1/2 cup of crumbled feta cheese (75g)
2 tablespoons of olive oil (30ml)
1 tablespoon of balsamic vinegar (15ml), Salt and pepper to taste

Instructions

In a large bowl, combine the salad greens, blackberries, walnuts, and feta cheese.
In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper.
Drizzle the dressing over the salad and gently toss to combine.
Serve immediately.

This salad is not only delicious and easy to make, but it's also packed with nutrients that are beneficial for PCOS. The blackberries are high in fiber and antioxidants, which can help regulate blood sugar levels. The walnuts provide healthy fats and are a good source of magnesium, a mineral that can help improve insulin sensitivity. The feta cheese adds a touch of calcium and protein. This meal is a great way to feel empowered and in control of your PCOS management, while also enjoying a variety of flavors.

PCOS-Friendly Foods in This Recipe

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

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS? Omega-3 Fatty Acids Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacer...

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Frequently Asked Questions

Is PCOS-Friendly Blackberry and Walnut Salad good for PCOS?

Yes, this PCOS-Friendly Blackberry and Walnut Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 10g 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 PCOS-Friendly Blackberry and Walnut 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: 350 calories, 10g protein (11%), 30g carbs, 20g 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 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.

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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