Two store-cupboard cans become a 10-minute lunch with more protein than most restaurant mains, and the beans add the fibre that keeps it low-GI.
10 min
Serves 2
High-Protein
Pescatarian
low GI
Nutrition per serving
390kcal
34gprotein
28gcarbs
15gfat
10gfibre
Ingredients
2 cans tuna in olive oil, drained
1 can cannellini beans, drained
1/4 red onion, finely sliced
1 cup rocket
10 cherry tomatoes, halved
2 tbsp olive oil
Juice of 1 lemon
Handful fresh parsley, chopped
Method
Flake the tuna into a bowl and add the beans, onion and tomatoes.
Dress with the olive oil, lemon juice, salt and pepper and fold gently so the beans stay whole.
Fold through the rocket and parsley just before serving.
Tips & swaps
Soaking the sliced onion in cold water for 5 minutes takes the harsh bite out.
Tuna in olive oil beats tuna in brine for both flavour and satiety.
Keeping it
Keeps 2 days; add the rocket fresh.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.