Mediterranean Chicken and Lentil Power Bowl
A quick-assembly, protein-packed lunch pairing lean grilled chicken with earthy brown lentils, juicy cherry tomatoes, and crisp cucumber. Tossed in a simple lemon and olive oil dressing, it offers steady energy without blood sugar spikes.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · 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 6 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.5 cup of pre-cooked brown lentils and place them into a medium mixing bowl.
Tap card to mark done - 02
Dice 120g of pre-cooked grilled chicken breast…
Dice 120g of pre-cooked grilled chicken breast into bite-sized pieces and add to the bowl with the lentils.
Tap card to mark done - 03
Chop 0
Chop 0.5 cucumber into small half-moons and slice 0.5 cup of cherry tomatoes in half, then add both to the salad bowl.
Tap card to mark done - 04
Whisk 1 tbsp of extra-virgin olive oil…
Whisk 1 tbsp of extra-virgin olive oil and 1 tbsp of freshly squeezed lemon juice together in a small ramekin until emulsified.
Look for: emulsified
Tap card to mark done - 05
Pour the dressing over the salad and…
Pour the dressing over the salad and toss gently with a spoon for 30 seconds until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 06
Serve immediately at room temperature
Serve immediately at room temperature, or store in a sealed container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.
Free to download