Quick Turkey Black Bean and Egg Lunch Bowl
A fast, 10-minute high-protein bowl combining sliced turkey, tender black beans, green beans, and warm eggs. Completely gluten-free, dairy-free, and sugar-free for effortless energy.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen 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
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
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
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
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftovers in an airtight container in the refrigerator for up to 2 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: Heat 1 tsp (5ml) of olive oil…
- 01
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a nonstick skillet over medium heat (350°F / 175°C) for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Crack 2 eggs into the skillet and…
Crack 2 eggs into the skillet and cook for 3 to 4 minutes until whites are set and yolks are still soft, or scramble for 2 minutes until just cooked through.
Look for: whites are set and yolks are still soft, or scramble for 2 minutes until just cooked through
Tap card to mark done - 03
Combine 0
In a microwave-safe bowl, combine 0.5 cup of drained canned black beans and 0.5 cup of drained canned green beans, then microwave on high for 60 seconds until warmed through.
Look for: warmed through
Tap card to mark done - 04
Arrange 100g of sliced turkey breast alongside…
Arrange 100g of sliced turkey breast alongside the warm black beans and green beans in your serving bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top the bowl with the cooked eggs
Top the bowl with the cooked eggs, season with a pinch of sea salt and black pepper, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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