Air Fryer Beef Mince And Courgette Bowl
Savoury lean beef mince and tender sliced courgettes air-fried together with warm spices in under 15 minutes. A satisfying, high-protein pre-shift meal that delivers steady energy without feeling heavy.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Storage: If making ahead, this stores beautifully in an airtight container for up to 3 days. Simply reheat in the microwave or pop back in the air fryer for 2 to 3 minutes to crisp it up.
Do these three things first
- 1Preheat your Ninja air fryer to 390°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your Ninja air fryer to 390°F…
- 01
Preheat your Ninja air fryer to 390°F…
Preheat your Ninja air fryer to 390°F (200°C).
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Combine the lean beef mince
In a medium bowl, combine the lean beef mince, sliced courgettes, olive oil, dried oregano, garlic powder, onion powder, salt, and black pepper. Toss well to ensure the beef is broken into bite-sized chunks and the vegetables are evenly coated.
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Transfer the mixture to the air fryer…
Transfer the mixture to the air fryer basket, spreading it into an even layer.
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Air fry at 390°F (200°C) for 8…
Air fry at 390°F (200°C) for 8 to 10 minutes, shaking the basket halfway through. The beef should be fully browned and crispy on the edges, and the courgettes tender with slight charring.
Allow: 8 to 10 minutes
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Transfer to a bowl and serve immediately…
Transfer to a bowl and serve immediately for a warm, energising pre-shift meal.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.