High Protein Lentil and Black Bean Shift Lunch Box
A vibrant, 10-minute shift-friendly lunch box combining brown lentils, black beans, and savory tuna tossed with sweet bell pepper and pumpkin seeds. Designed for zero-faff prep, sustained energy, and easy reheating or enjoying chilled during long night shifts.
Prep
10 min
Cook
0 min
Total
10 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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Knife and cutting board
Time saver
Pack the container with an ice pack if you do not have immediate fridge access at the start of your shift.
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: Rinse 120g of canned brown lentils and…
- 01
Rinse 120g of canned brown lentils and…
Rinse 120g of canned brown lentils and 120g of canned black beans in a fine-mesh colander under cold water until the water runs clear, then drain well for 1 minute.
Look for: the water runs clear, then drain well for 1 minute
Tap card to mark done - 02
Drain 100g of canned tuna thoroughly
Drain 100g of canned tuna thoroughly.
Tap card to mark done - 03
Dice 0
Dice 0.5 red bell pepper into small 0.5-inch (1.25cm) pieces.
Tap card to mark done - 04
Combine the drained lentils
In a microwave-safe meal prep container, combine the drained lentils, black beans, tuna, and diced red bell pepper.
Tap card to mark done - 05
Drizzle 1 tsp of olive oil and…
Drizzle 1 tsp of olive oil and 1 tbsp of lime juice over the mixture, then sprinkle with 1 tbsp of pumpkin seed.
Tap card to mark done - 06
Toss all ingredients gently with a fork…
Toss all ingredients gently with a fork until evenly coated and combined.
Look for: evenly coated and combined
Tap card to mark done - 07
Seal tightly and store in the refrigerator…
Seal tightly and store in the refrigerator for up to 3 days. Eat chilled or microwave on medium-high for 1 minute to 1.5 minutes until warm throughout.
Look for: warm throughout
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.