High Protein Tempeh Burrito Bowl with Homemade Guacamole
Pan-seared tempeh over warm brown rice and black beans, topped with fresh salsa and creamy homemade guacamole. A vibrant, fiber-rich lunch that keeps energy steady.
Prep
10 min
Cook
10 min
Total
20 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Mixing bowl
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 7 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a skillet over medium heat (350°F / 175°C).
Tap card to mark done - 02
Add 100g of cubed tempeh and sear…
Add 100g of cubed tempeh and sear for 5 to 7 minutes, turning occasionally until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 03
Mash 0
While tempeh cooks, mash 0.5 avocado in a small bowl with the juice of 0.5 lime, 0.25 finely diced red onion, and 1 tbsp chopped cilantro until smooth yet slightly chunky.
Look for: smooth yet slightly chunky
Tap card to mark done - 04
Warm 0
Warm 0.5 cup of cooked brown rice and 0.5 cup of rinsed black beans in a small saucepan or microwave for 1 minute until heated through.
Look for: heated through
Tap card to mark done - 05
Assemble the bowl by layering the brown…
Assemble the bowl by layering the brown rice and black beans at the base.
Tap card to mark done - 06
Top with seared tempeh
Top with seared tempeh, fresh homemade guacamole, and 2 tbsp of salsa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve warm immediately
Serve warm immediately. Store any unused cooked components separately in the fridge for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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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.