High-Protein Turkey and Black Bean Chili
A rich, comforting ground turkey chili packed with black beans, sweet bell peppers, and warm spices. Satisfying, high in fiber, and perfect for dinner or easy meal prep.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
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
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
Make a double or quadruple batch to freeze individual portions for busy weeknights.
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 7 steps complete
Next: Heat 1 tbsp (15ml) olive oil in…
- 01
Heat 1 tbsp (15ml) olive oil in…
Heat 1 tbsp (15ml) olive oil in a large pot or Dutch oven over medium-high heat at 375°F (190°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 pcs chopped yellow onion and 0.5 pcs chopped red bell pepper. Sauté for 4-5 minutes until the vegetables soften and onion becomes translucent.
Look for: the vegetables soften and onion becomes translucent
Tap card to mark done - 03
Add 2 pcs minced garlic cloves
Add 2 pcs minced garlic cloves, 1 tbsp chili powder, 1 tsp ground cumin, and 0.5 tsp smoked paprika. Stir constantly for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Add 150g ground turkey (93% lean) to…
Add 150g ground turkey (93% lean) to the pot. Break it up with a wooden spoon and cook for 5-6 minutes until no longer pink and fully browned.
Look for: no longer pink and fully browned
Tap card to mark done - 05
Stir in 0
Stir in 0.5 cup black beans (rinsed and drained) and 0.75 cup diced canned tomatoes with their juices.
Tap card to mark done - 06
Bring the chili to a gentle simmer
Bring the chili to a gentle simmer, then reduce heat to low, cover, and let cook for 15 minutes to allow flavors to meld.
Allow: 15 minutes
Tap card to mark done - 07
Ladle into a bowl
Ladle into a bowl, garnish with 1 tbsp fresh cilantro, and serve warm. Store leftovers in an airtight container in the refrigerator for up to 4 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