Mediterranean Lentil and Avocado Power Bowl
A flavorful batch-cook bowl packed with tender brown lentils, fresh spinach, creamy avocado, and crunchy cucumber. Completely onion-free for gentle digestion and easy Sunday meal prep.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Store the diced avocado separately with a squeeze of fresh lemon juice to prevent browning if prepping ahead for the week.
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: Combine 0
- 01
Combine 0
In a large mixing bowl, combine 0.75 cups cooked brown lentils, 1 cup fresh spinach, 0.5 cups diced cucumber, and 0.25 cups halved cherry tomatoes.
Tap card to mark done - 02
Whisk together 1 tbsp extra virgin olive…
In a small bowl, whisk together 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 0.125 tsp salt, and 0.125 tsp black pepper until emulsified.
Look for: emulsified
Tap card to mark done - 03
Pour the dressing over the lentil and…
Pour the dressing over the lentil and vegetable mixture and toss gently until evenly coated.
Look for: evenly coated
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Gently fold in 0
Gently fold in 0.5 pcs sliced avocado and 2 tbsp crumbled feta cheese just before serving.
Tap card to mark done - 05
Transfer to a serving bowl or split…
Transfer to a serving bowl or split into airtight containers for meal prep. Consume within 3 to 4 days stored in the refrigerator at or below 40°F (4°C).
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