High-Protein Workday Meal Plan
A balanced, protein-forward full day meal plan featuring quick prep, comforting dinners, and a sweet treat.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Sherry + Lila
Sherry 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Store leftover ravioli and meatballs in an airtight container in the refrigerator for up to 3 days.
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: Prepare the breakfast by boiling 2 eggs…
- 01
Prepare the breakfast by boiling 2 eggs…
Prepare the breakfast by boiling 2 eggs in a small saucepan of water for 9 minutes, cooking 3 turkey sausages in a skillet over medium heat for 6 to 8 minutes until browned to 165°F (74°C), and pouring 1 cup (240ml) of ready-to-drink protein coffee into a glass.
Look for: browned to 165°F (74°C), and pouring 1 cup (240ml) of ready-to-drink protein coffee into a glass
Tap card to mark done - 02
Assemble the lunch salad by tossing 1…
Assemble the lunch salad by tossing 1 cup (67g) chopped raw kale and 0.5 cup (92g) cooked quinoa in a meal container, topping with 100g (3.5 oz) cooked salmon fillet, and serving alongside 0.75 cup (170g) Greek yogurt.
Tap card to mark done - 03
Pack the mid-day snack consisting of 1…
Pack the mid-day snack consisting of 1 bottle (500ml) protein water and 1 single-serve bag (28g) popcorn.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Prepare dinner by boiling 1 cup (130g)…
Prepare dinner by boiling 1 cup (130g) cheese ravioli in salted water for 4 to 5 minutes until tender, heating 4 chicken meatballs in a skillet over medium heat for 5 minutes until warmed through to 165°F (74°C), and serving together.
Look for: tender, heating 4 chicken meatballs in a skillet over medium heat for 5 minutes until warmed through to 165°F (74°C), and serving together
Tap card to mark done - 05
Enjoy 1 ice cream bar as an…
Enjoy 1 ice cream bar as an evening treat.
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.