High Protein Cumin Lentil and Black Bean Shift Bowl
A quick 10-minute high-protein shift box combining brown lentils, black beans, savory tuna, and crumbled feta over lightly sauteed courgette and spinach. Seasoned with cumin and lime for an energizing night shift meal.
Prep
5 min
Cook
5 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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 10 steps complete
Next: Heat olive oil in a skillet or…
- 01
Heat olive oil in a skillet or…
Heat olive oil in a skillet or non-stick pan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add sliced courgette and cook for 3…
Add sliced courgette and cook for 3 to 4 minutes until tender and slightly golden.
Look for: tender and slightly golden
Tap card to mark done - 03
Stir in ground cumin and chili flakes
Stir in ground cumin and chili flakes, letting spices toast for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Add baby spinach and cook for 1…
Add baby spinach and cook for 1 minute until wilted.
Look for: wilted
Tap card to mark done - 05
Turn off heat and transfer cooked courgette…
Turn off heat and transfer cooked courgette and spinach into a sealable meal prep container.
Tap card to mark done - 06
Rinse and drain canned brown lentils and…
Rinse and drain canned brown lentils and black beans thoroughly in a colander.
Tap card to mark done - 07
Add drained brown lentils
Add drained brown lentils, black beans, and drained canned tuna to the container.
Tap card to mark done - 08
Squeeze lime juice over ingredients and gently…
Squeeze lime juice over ingredients and gently toss everything to combine.
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Top with crumbled feta cheese
Top with crumbled feta cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Seal and store in fridge for up…
Seal and store in fridge for up to 3 days; reheat in microwave for 90 seconds or enjoy cold.
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