The High-Protein Bowl Recipe Every Menopausal Woman Should Try

This high-protein bowl is designed to support weight loss during menopause, ensuring you feel full and nourished.

Serving SizeTimeDifficulty
2 servings30 minutesEasy


1 cup quinoa, rinsed and drained
2 cups water
1 cup chickpeas, drained and rinsed
1 cup kale, chopped
1/2 cup tofu, cubed
1 tablespoon olive oil
1/2 avocado, sliced
1 tablespoon chia seeds
1 tablespoon flaxseeds
Salt and pepper to taste
1 lemon, juiced
1 tablespoon tahini


  1. In a pot, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until quinoa is cooked.
  2. In a pan, heat olive oil and sauté tofu until golden brown. Season with salt and pepper.
  3. In a large bowl, combine cooked quinoa, chickpeas, kale, tofu, and avocado slices.
  4. In a small bowl, whisk together lemon juice and tahini. Drizzle over the bowl.
  5. Sprinkle chia seeds, flaxseeds, salt, and pepper on top. Toss gently to combine.

Why it’s Menopause-Friendly:
This recipe is rich in protein from quinoa, tofu, and chickpeas, which can help maintain muscle mass during menopause. The inclusion of flaxseeds and chia seeds provides phytoestrogens, which can help balance hormones. Additionally, kale and avocado offer essential nutrients that support overall health during menopause.

Approximate Nutritional Information (for the whole recipe)

Nutrition Facts

Serving Size1plate
Servings2 servings
Amount Per Serving
% Daily Value *
  • Calories: 650
  • Protein: 30g
  • Carbohydrates: 75g
  • Dietary Fiber: 15g
  • Sugars: 5g
  • Fat: 30g
  • Saturated Fat: 4g
  • Sodium: 300mg
See also  10 Trigger Foods to Avoid During Perimenopause and Menopause

This bowl is not only delicious but also packed with ingredients that support hormonal balance and weight management. For an extra kick, add a sprinkle of your favorite herbs or spices!

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

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