Digestion Recovery Full-Day Meal Plan
A protein-forward, hydration-focused daily menu designed to gently ease post-travel constipation using simple kitchen staples like eggs, Greek yogurt, canned tuna, and fresh kiwi.
Prep
15 min
Cook
10 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Gianna + Lila
Gianna 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 HealthDigestive 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
Comfortably 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
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
15 min
Cook
10 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 12 steps complete
Next: Scoop the plain Greek yogurt into a…
- 01
Scoop the plain Greek yogurt into a…
Scoop the plain Greek yogurt into a serving bowl.
Tap card to mark done - 02
Peel the fresh kiwi and slice it…
Peel the fresh kiwi and slice it into bite-sized rounds.
Tap card to mark done - 03
Arrange the kiwi slices and walnuts over…
Arrange the kiwi slices and walnuts over the yogurt. Drizzle with ground flaxseed and serve immediately. ### Lunch: Pantry Tuna Salad Toast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Drain the canned tuna completely and flake…
Drain the canned tuna completely and flake it into a small bowl using a fork.
Tap card to mark done - 05
Mix the tuna with the olive oil
Mix the tuna with the olive oil, lemon juice, dried oregano, and a tiny pinch of salt until combined.
Look for: combined
Tap card to mark done - 06
Toast the slice of whole-wheat sourdough until…
Toast the slice of whole-wheat sourdough until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 07
Spread the tuna salad evenly over the…
Spread the tuna salad evenly over the hot toast. ### Snack: Hydrating Cucumber & Turkey Roll-Ups.
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Slice the cucumber lengthwise into thin
Slice the cucumber lengthwise into thin, flexible strips.
Tap card to mark done - 09
Wrap the sliced deli turkey breast around…
Wrap the sliced deli turkey breast around the cucumber strips to make simple, hydrating roll-ups. ### Dinner: Early Light Scramble with Greens.
Tap card to mark done - 10
Whisk the large eggs in a small…
Whisk the large eggs in a small bowl with a splash of water.
Tap card to mark done - 11
Heat a non-stick skillet over medium-low heat…
Heat a non-stick skillet over medium-low heat and add the baby spinach, cooking for about 1 minute until just wilted.
Look for: just wilted
Tap card to mark done - 12
Pour the whisked eggs into the skillet…
Pour the whisked eggs into the skillet with the spinach, stirring gently for 2 to 3 minutes until soft curds form and the eggs are completely set.
Look for: soft curds form and the eggs are completely set
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.