Turkey Avocado and Pumpkin Seed Grain Bowl
A satisfying gluten-free and dairy-free lunch featuring seared turkey breast, creamy avocado, and toasted pumpkin seeds over fluffy quinoa and tender spinach. Dressed in a bright lemon-olive oil vinaigrette for steady afternoon energy.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
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
12 min
Total
22 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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
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Ingredients
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Instructions
0 of 10 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.5 cup of cooked quinoa and set aside at room temperature.
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Heat a medium skillet over medium heat
Heat a medium skillet over medium heat, around 350°F (175°C).
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Season 120g of turkey breast lightly with…
Season 120g of turkey breast lightly with salt and black pepper.
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Add 1 tsp of extra-virgin olive oil…
Add 1 tsp of extra-virgin olive oil to the warm skillet, tilting to coat the bottom surface.
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Place the turkey breast into the skillet…
Place the turkey breast into the skillet and cook for 5 to 6 minutes per side, until browned and cooked through with an internal temperature of 165°F (74°C).
Look for: browned and cooked through with an internal temperature of 165°F (74°C)
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Transfer the cooked turkey breast to a…
Transfer the cooked turkey breast to a cutting board and allow it to rest for 3 to 4 minutes before slicing into thin strips.
Allow: 3 to 4 minutes
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Layer 2 cups of fresh baby spinach…
In a large serving bowl, layer 2 cups of fresh baby spinach and the cooked quinoa.
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Top with the sliced turkey breast
Top with the sliced turkey breast, 0.5 diced avocado, and 1 tbsp of pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
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Whisk together the remaining 2 tsp of…
In a small cup, whisk together the remaining 2 tsp of extra-virgin olive oil and 1 tbsp of fresh lemon juice.
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Drizzle the lemon dressing evenly over the…
Drizzle the lemon dressing evenly over the bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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