High Protein Cumin Lentil and Mackerel Shift Box
A quick meal prep box loaded with fiber-rich lentils, black beans, courgette, and savory mackerel. Designed for simple reheating during long 12-hour night shifts.
Prep
5 min
Cook
7 min
Total
12 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
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
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander · Knife and cutting board
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 9 steps complete
Next: Trim the ends off 1 courgette and…
- 01
Trim the ends off 1 courgette and…
Trim the ends off 1 courgette and slice it into thin half-moons using a chef knife on a cutting board.
Tap card to mark done - 02
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Add the sliced courgette to the skillet…
Add the sliced courgette to the skillet and sauté for 3 to 4 minutes until tender and slightly golden around the edges.
Look for: tender and slightly golden around the edges
Tap card to mark done - 04
Stir in 1 cup of fresh spinach…
Stir in 1 cup of fresh spinach and 0.5 tsp ground cumin, cooking for 1 minute until the spinach completely wilts.
Look for: the spinach completely wilts
Tap card to mark done - 05
Open
Open, rinse, and drain 1 tin of brown lentils and 1 tin of black beans in a fine-mesh strainer under cold water.
Tap card to mark done - 06
Add half of the drained lentils and…
Add half of the drained lentils and half of the drained black beans to the skillet, stirring for 1 to 2 minutes until warm and combined.
Look for: warm and combined
Tap card to mark done - 07
Transfer the warm lentil and vegetable mixture…
Transfer the warm lentil and vegetable mixture into a heat-safe meal prep container.
Tap card to mark done - 08
Top with 1 tin of drained mackerel…
Top with 1 tin of drained mackerel fillet (or substitute canned tuna for your second meal box prep).
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Seal the container and store in the…
Seal the container and store in the refrigerator for up to 3 days. Reheat in a microwave on high for 90 to 120 seconds until steaming before enjoying.
Look for: steaming before enjoying
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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.