Turkey Burger and Whole-Wheat Pasta Plate
A satisfying, easy-to-pack work lunch featuring a lean turkey burger patty alongside high-fiber whole-wheat pasta tossed in tomato sauce, with a crisp apple and high-protein Greek yogurt. It is perfectly portioned to keep you full without weighing you down.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Ger + Lila
Ger 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
To make this lunch work-friendly, prep the pasta and turkey burger the night before and store them in separate compartments of a meal prep container.
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 5 steps complete
Next: Boil water and cook the whole-wheat penne…
- 01
Boil water and cook the whole-wheat penne…
In a medium pot, boil water and cook the whole-wheat penne pasta for about 9 to 11 minutes until al dente, then drain.
Look for: al dente, then drain
Tap card to mark done - 02
Warm the jarred marinara sauce in a…
Warm the jarred marinara sauce in a small saucepan over low heat for 3 minutes until heated through.
Look for: heated through
Tap card to mark done - 03
Heat a nonstick skillet over medium-high heat
Heat a nonstick skillet over medium-high heat. Place the turkey burger patty in the pan and sear for 4 to 5 minutes per side, ensuring it reaches an internal temperature of 165°F (74°C) and is no longer pink in the middle.
Allow: 4 to 5 minutes
Tap card to mark done - 04
Toss the cooked whole-wheat penne with the…
Toss the cooked whole-wheat penne with the warmed marinara sauce in a bowl.
Tap card to mark done - 05
Plate the sauced pasta alongside the turkey…
Plate the sauced pasta alongside the turkey patty and serve with a fresh apple and half a container of cold nonfat Greek yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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