Pre-Run Gluten-Free Turkey Rice Bowl
An easy-to-digest lunch featuring fluffy white rice and sliced lean turkey. Perfectly light and simple to fuel your 6-mile run without unsettling your stomach.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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 HealthDigestive 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
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
0 min
Total
5 min
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Equipment
Basic kitchen utensils
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 5 steps complete
Next: Measure 1 cup (158g) of warm cooked…
- 01
Measure 1 cup (158g) of warm cooked…
Measure 1 cup (158g) of warm cooked white rice into a medium meal bowl.
Tap card to mark done - 02
Layer 3 oz (85g) of sliced lean…
Layer 3 oz (85g) of sliced lean deli turkey breast over the warm rice.
Tap card to mark done - 03
Drizzle 1 tsp (5ml) of gluten-free tamari…
Drizzle 1 tsp (5ml) of gluten-free tamari or soy sauce evenly over the turkey and rice.
Tap card to mark done - 04
Sprinkle 1 tbsp (3g) of finely chopped…
Sprinkle 1 tbsp (3g) of finely chopped fresh chives over the bowl as a light garnish.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately warm
Serve immediately warm, or let cool for 5 minutes before eating prior to your run.
Allow: 5 minutes
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