High-Protein Edamame and Egg Bento Bowl
A fresh, packable grain bowl featuring protein-rich edamame, hard-boiled egg, and nutty quinoa. Tossed with crisp cucumber, crunchy pumpkin seeds, and a zesty lemon-olive oil dressing.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 HealthComfortably 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
Steadier 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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep a double batch of quinoa and hard-boiled eggs on Sunday to assemble these lunch bowls in under 5 minutes throughout the week.
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: Cook the quinoa according to package directions
- 01
Cook the quinoa according to package directions
Cook the quinoa according to package directions, then allow it to cool completely in the refrigerator for at least 30 minutes.
Allow: 30 minutes
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Whisk together 1 tbsp (15ml) extra-virgin olive…
In a small bowl or jar, whisk together 1 tbsp (15ml) extra-virgin olive oil, 1 tbsp (15ml) fresh lemon juice, 0.25 tsp salt, and 0.25 tsp black pepper until fully emulsified.
Look for: fully emulsified
Tap card to mark done - 03
Place 0
In a packable bento container, place 0.5 cup cooled quinoa as the base.
Tap card to mark done - 04
Arrange 0
Arrange 0.5 cup shelled edamame, 0.5 cup diced cucumber, and 1 peeled, halved hard-boiled egg side by side over the quinoa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle 1 tbsp pumpkin seeds over the…
Sprinkle 1 tbsp pumpkin seeds over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Drizzle the lemon dressing over the bowl…
Drizzle the lemon dressing over the bowl just before sealing or keep it in a small container on the side until lunchtime.
Look for: lunchtime
Tap card to mark done - 07
Store in the refrigerator for up to…
Store in the refrigerator for up to 4 days. Serve cold.
Ready when: everything is assembled and ready to enjoy
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