Turkey Sausage and Sweet Potato Power Bowl
A high-protein, nutrient-dense meal prep bowl featuring savoury turkey sausage, tender roasted sweet potatoes, and sauteed kale in a lemon tahini dressing. Made completely gluten-free and dairy-free for easy weekday energy.
Prep
10 min
Cook
30 min
Total
40 min
Makes
5 servings
Created together. Shared with you.
Made by Marie + Lila
Marie 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk · Mixing bowl
Time saver
Store dressing separately in small containers if prepping for the week to keep greens fresh.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Spread 20 oz (567g) of frozen sweet…
Spread 20 oz (567g) of frozen sweet potato cubes evenly across the baking sheet and roast for 25 to 30 minutes, tossing halfway through, until edges are golden brown and tender.
Look for: edges are golden brown and tender
Tap card to mark done - 03
Heat 2 tsp (10ml) of coconut oil…
Heat 2 tsp (10ml) of coconut oil in a large skillet over medium heat.
Tap card to mark done - 04
Add 10 oz (283g) of chopped kale…
Add 10 oz (283g) of chopped kale and 80g of shredded carrots to the skillet, sautéing for 4 to 5 minutes until the kale is wilted and vibrant green.
Look for: the kale is wilted and vibrant green
Tap card to mark done - 05
Add 32 oz (907g) of cooked
Add 32 oz (907g) of cooked, drained turkey sausage to the skillet with the greens, heating through for 3 to 4 minutes until thoroughly warm.
Look for: thoroughly warm
Tap card to mark done - 06
Whisk together 2 tbsp (30ml) olive oil
In a small bowl or jar, whisk together 2 tbsp (30ml) olive oil, 2 tbsp (30g) tahini, 2 tbsp (30ml) fresh lemon juice, 2 tbsp (30ml) water, and 2 pressed garlic cloves until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 07
Divide the roasted sweet potatoes
Divide the roasted sweet potatoes, sausage, and sautéed greens evenly across 5 meal prep containers, drizzle with the creamy tahini lemon dressing, and serve warm or store in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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.