Power Lunch Salad - PCOS-Friendly Recipe
This Power Lunch Salad is a PCOS-friendly recipe with 265 calories, 16g protein, and 24g carbs per serving. Ready in 20 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Salad
- 5.5 ounce bag organic baby spinach, spring mix blend
- 2 tablespoons sliced natural almonds
- 1/4 cup dry roasted pepitas
- 1/2 cup dried cranberries
- 1 small organic apple, cored and diced
- 1/3 cup reduced-fat feta cheese, crumbled
- 7 ounces oven roasted deli turkey breast, sliced into ½ inch strips
- Dressing
- 1/3 cup balsamic vinegar
- 1 1/2 tablespoons olive oil
Instructions
- In a salad bowl, mix together all salad ingredients.
- In a small bowl, whisk together dressing ingredients. Pour over salad and toss to coat.
- Dietitian Tip: This recipe uses organic spinach, lettuce and apples because they are part of the “dirty dozen” list of foods that can contain the most pesticides. So, if you are trying to figure out what foods to buy organic these are few to start with. If you can’t find pepitas, substitute with sunflower seeds. Dried fruit, such as cranberries, are high in carbs, but it’s good to eat them with other low-carb foods like spinach, salad and almonds.
- MAKE IT GLUTEN-FREE: Confirm the ingredients you use are gluten-free and this recipe can be made gluten-free.
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 Power Lunch Salad contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Power Lunch Salad 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cranberries, Spinach.
Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries. Cranberries: The Unsung Hero in PCOS Management Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is ofte...
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Frequently Asked Questions
Yes, this Power Lunch Salad recipe is designed to be PCOS-friendly. At 265 calories per serving with 16g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 265 calories, 16g protein (24%), 24g carbs, 13g fat. Plus 3g 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 265 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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