Tuna Niçoise-Style Salad
A classic French-inspired salad reimagined for blood sugar balance and hormone support. Tuna provides selenium and omega-3 fatty acids, eggs add choline for liver function, and the green beans and olives contribute anti-inflammatory polyphenols.
Prep
15 min
Cook
10 min
Total
25 min
Serves
2
Quick read
What this recipe does
Built to keep you fuller, steadier, and less snacky after eating.
Why it fits PCOS/PMOS goals
Higher-protein meals usually make Atlas pattern data cleaner because they soften the crash-and-crave loop common in PCOS/PMOS.
Ingredients that matter most
tuna, eggs, green beans
How to log it fast
Log tuna first, then eggs if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 2 × 145g tins of tuna in spring water, drained
- 4 large eggs
- 200g fine green beans, trimmed
- 200g cherry tomatoes, halved
- 1 small red onion, finely sliced
- 80g black olives
- 1 tbsp capers
- 80g mixed salad leaves
- For the dressing: 3 tbsp extra virgin olive oil, 1 tbsp Dijon mustard, 1 tbsp red wine vinegar, 1 tsp honey, salt and pepper
Method
- 1
Bring a pan of water to the boil. Lower the eggs in gently and cook for 7 minutes for a jammy yolk. Transfer to a bowl of cold water, peel when cool, and halve.
- 2
Blanch the green beans in boiling salted water for 3 minutes until just tender but still with bite. Drain and refresh in cold water.
- 3
Whisk together all the dressing ingredients in a small bowl or jar.
- 4
Arrange the salad leaves on two plates or a large platter. Pile on the tomatoes, green beans, red onion, olives, and capers.
- 5
Break the tuna into large flakes and place on top. Add the halved eggs.
- 6
Drizzle with the dressing and serve immediately.
Why this works for PCOS/PMOS
Higher protein intake supports muscle maintenance and reduces insulin resistance — two of the most impactful dietary levers for managing hormonal health.
Like this recipe?
Save it and discover more personalised recommendations in the Atlas app. Log the meal, tag the ingredients that mattered, and let Atlas connect it with later energy, cravings, and mood shifts.
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