Chicken and Lentil Fiber Bowl
Tender grilled chicken breast served over warm brown lentils, crisp mixed greens, and crunchy cucumbers tossed in a lemon olive oil dressing. An egg-free, high-protein bowl designed to keep you satisfied and energized.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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
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
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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Cook extra chicken breast in advance and store in an airtight container for up to 4 days in the refrigerator.
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 8 steps complete
Next: Heat a medium skillet over medium-high heat…
- 01
Heat a medium skillet over medium-high heat…
Heat a medium skillet over medium-high heat at 375°F (190°C) and add 0.5 tsp of olive oil.
Tap card to mark done - 02
Season 120g chicken breast with a pinch…
Season 120g chicken breast with a pinch of black pepper and sea salt, then add it to the hot skillet.
Tap card to mark done - 03
Cook the chicken for 5-6 minutes per…
Cook the chicken for 5-6 minutes per side until the internal temperature reaches 165°F (74°C) and it is cooked through with a golden crust.
Look for: the internal temperature reaches 165°F (74°C) and it is cooked through with a golden crust
Tap card to mark done - 04
Transfer the chicken to a cutting board…
Transfer the chicken to a cutting board and let it rest for 3 minutes before cutting into bite-sized strips.
Allow: 3 minutes
Tap card to mark done - 05
Layer 2 cups of mixed greens
In a medium serving bowl, layer 2 cups of mixed greens, 0.5 cup of cooked brown lentils, 0.5 cup of diced cucumber, and 0.25 cup of cherry tomatoes.
Tap card to mark done - 06
Top the salad with the warm sliced…
Top the salad with the warm sliced chicken breast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Whisk together the remaining 2
In a small cup, whisk together the remaining 2.5 tsp of olive oil and 1 tbsp of fresh lemon juice.
Tap card to mark done - 08
Drizzle the dressing evenly over the bowl…
Drizzle the dressing evenly over the bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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