This Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® is a PCOS-friendly recipe with 195 calories, 30g protein, and 10g carbs per serving. Ready in 26 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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In a bowl, whisk together Dannon® Light & Fit® Peach Greek Nonfat Yogurt, scallion, mustard, tarragon, and garlic. Cover and refrigerate.
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In a baking dish, spread pork tenderloin with 1/4 cup Yogurt mixture evenly, cover, and hold until ready to grill or broil. Set extra Yogurt sauce aside.
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To Prepare: Spray pork tenderloin with nonstick cooking spray. Grill or broil 2-3 minutes per side until pork reaches an internal temperature of 155°F. Remove from heat, cover with aluminum foil tent and let rest 5 minutes before slicing to serve.
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To Serve: For each serving, spread 1 cup arugula over a plate and top with 1/2 cup grape tomato halves. Fan out 4 slices cooked pork over vegetables and top with 3 Tbsp reserved Peach Yogurt sauce to serve.
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Exchanges/Choices: 1/2 Fat-Free Milk, 1 Nonstarchy Vegetable, 3 Lean Protein
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
Why this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® works for PCOS
With 30g of protein per serving (about 62% of calories), this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 10g of carbohydrates per serving, this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 345mg of sodium per serving, this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Peachy Yogurt Grilled Pork Tenderloin compliments of Dannon® Light and Fit® recipe is designed to be PCOS-friendly. At 195 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 26 minutes total. Prep time is 18 minutes and cook time is 8 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 195 calories, 30g protein (62%), 10g carbs, 4g fat. Plus 2g 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 195 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 4 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.
Cook Another PCOS-Friendly Lunch
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