Light Shredded Chicken and White Rice Bowl
A quick, easily digestible pre-workout bowl featuring lean chicken breast and warm white rice. Light on the stomach while delivering high protein and fast-acting carbs for afternoon energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Use pre-cooked rotisserie chicken breast or leftover poached chicken breast to keep prep under 5 minutes.
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 of pre-cooked warm white…
- 01
Measure 1 cup of pre-cooked warm white…
Measure 1 cup of pre-cooked warm white rice into a small serving bowl.
Tap card to mark done - 02
Add 100 grams of shredded cooked chicken…
Add 100 grams of shredded cooked chicken breast directly on top of the warm rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Drizzle 2 tablespoons of warm low-sodium chicken…
Drizzle 2 tablespoons of warm low-sodium chicken broth over the bowl to add moisture and flavor.
Tap card to mark done - 04
Season with a pinch of fine sea…
Season with a pinch of fine sea salt and black pepper.
Tap card to mark done - 05
Fluff gently with a fork until combined…
Fluff gently with a fork until combined and enjoy immediately.
Look for: combined and enjoy immediately
Tap card to mark done
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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.