Perimenopause can be a challenging phase, bringing with it fluctuating hormones, reduced energy, mood swings, and unexpected changes in how your body feels and functions. While it often gets overlooked, one powerful way to manage these symptoms and support your body through the transition is with proper nutrition and prioritizing the right balance of macronutrients and protein.
Including enough protein in your daily meals doesn’t just keep you full—it's critical for maintaining muscle mass, boosting energy levels, stabilizing blood sugar, and even enhancing your mood. Protein also helps balance hormones, which can ease some of the more frustrating symptoms of perimenopause, such as fatigue, irritability, and weight gain.
But I get it—life is busy, and finding the time to put together nourishing, protein-packed meals may feel like just another item on an already full to-do list. That’s why I’ve put together three easy and delicious protein-packed lunch ideas that prioritize your health while being convenient to prepare.
If you’re ready to take your wellness a step further, my 12-week Nourish to Thrive program offers personalized nutrition coaching to guide you in building a lifestyle that supports optimal health and helps you thrive during perimenopause.
Because you deserve to feel amazing—inside and out.
Now, let's get started on these simple and healthy lunch ideas.
High Protein Lunches:
Incorporating more protein into your diet doesn't have to be difficult. Here are some simple high-protein lunch recipes to try:
Kale, Edamame & Apple Chicken Salad
This salad has 33 grams of protein per serving and is loaded with nutrients to help you feel good in perimenopause. Try the Kale, Edamame & Apple Chicken Salad
Roasted Cauliflower, Lentil & Chicken Salad
This salad has 38 grams of protein per serving and just 10 ingredients making it perfect for weekly meal prep. Try the Roasted Cauliflower, Lentil & Chicken Salad
Turkey, Avocado & Sundried Tomato Sandwich
This is an easy lunch with 26 grams of protein! Try the Turkey, Avocado and Sundried Tomato Sandwich
You can also check out some of my meal guides here. Each guide is carefully curated to ensure you are getting the right balance of macronutrients to help you thrive in perimenopause and menopause.
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