Airport Protein & Fiber Harvest Bowl
A satisfying, travel-friendly grain bowl loaded with grilled chicken, black beans, quinoa, avocado, and leafy greens. Dressed in olive oil, it offers a realistic, cholesterol-conscious airport dinner option.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 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
Steadier 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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Knife and cutting board
Time saver
Meal Prep Option: If making this ahead at home, store the greens, quinoa, beans, and chicken together, keeping the sliced avocado and dressing packed separately until ready to eat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Assemble base
- 01
Assemble base
Assemble base: Place 1 cup (30g) of mixed leafy greens into a large serving bowl.
Tap card to mark done - 02
Add grains and legumes
Add grains and legumes: Fluff 0.5 cup (92g) of cooked quinoa and scoop 0.5 cup (86g) of rinsed black beans next to the greens.
Tap card to mark done - 03
Add protein and fats
Add protein and fats: Slice 150g (5.3 oz) of warm grilled chicken breast and half a fresh avocado, arranging them over the bowl.
Tap card to mark done - 04
Drizzle dressing
Drizzle dressing: Whisk 1 tbsp (15ml) of extra-virgin olive oil with 0.5 tbsp (7.5ml) of fresh lemon juice, then drizzle evenly over the ingredients before serving.
Tap card to mark done
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