Quick and Easy High-Protein Lunch for Women in Meno & Perimenopause

Read time: 4 minutes

Coming up: gentle exercise, cheese and crackers, 2 useful supplements, why you should be eating more protein and fibre, and my favorite quick and easy high-protein lunch for women in menopause and perimenopause.

If you’ve been reading our blog for a while, you’ll already know I like sharing recipes and meal ideas. Like:

🍳 My favourite high-protein breakfast for menopause & perimenopause

🍗 10+ healthy meal ideas for women like us

So: this time, I’m back again, with one of my favourite fast lunches (and you can make this one in around 5 minutes!).

👋 I’m Elaine Ellis. I’m an entrepreneur, a mum of two, and the cofounder of Sentro Labs.

Right now, I’m going through perimenopause…

… and I also don’t have much time.

So: one of my current priorities is munching on high-protein perimenopause-battling meals that don’t need too much prep. And of them all, this is my favourite speedy go-to lunch:

My favorite fast high-protein lunch (for menopause and perimenopause)

Gather 7 ingredients:

Tuna
Rocket
Cheese
Crackers
Red onion
Cucumber
Mayonnaise

Chop the cucumber and onion into slices
Mix the mayo, cheese, and tuna
Layer the crackers with the rocket, cucumber, and red onion
Top it all with the tuna mix

Easy!

If you somehow need a video tutorial, it’s here (where you can also follow us on Instagram!).

Why this lunch works for women in perimenopause & menopause

This lunch has two very important elements:

✅ Lots of protein

✅ Lots of fibre

Both protein and fibre are super important for women in perimenopause & menopause:

● Protein helps build muscle; boosting your metabolism, and encouraging your body to burn fat instead of muscle. That’s key because, during menopause and perimenopause, declining estrogen can speed up muscle loss. Here’s more on why protein is essential for women like us (and why you’re maybe not eating enough of it).

● Fibre assists digestion, is good for our hearts, can prevent constipation, and promotes good gut health. Some research also suggests that fibre can help regulate hormone levels, and reduce hot flashes. Here’s much more.

Both fibre and protein also help with energy levels. During menopause and perimenopause, we get lots of cravings, crashes, and afternoon slumps. But both protein and fibre take a long time to digest—so they keep you fuller for longer. Convenient!

I try to eat:

● 1.2g–1.6g of protein per kilo of my body weight per day

● At least 30g of fibre per day

(☝️ to make this as easy as possible, I try to include fibre and protein in ALL my meals—and even in snacks).

How can I get more fibre and protein when I’m going through menopause and perimenopause?

Some of my favourite protein sources include chicken, eggs, Greek yogurt, cottage cheese, and protein powder.

Some of my favourite fibre sources include fruits, vegetables, nuts, seeds, and whole grain carbs (like brown rice, brown pasta, and brown bread).

👉 Some foods containing a large amount of BOTH fibre and protein include:

● Lentils: 9g of protein and 8g of fibre per 100g

● Oats: 13g of protein and 10g of fibre per 100g

● Quinoa: 14g of protein and 7g of fibre per 100g

● Almonds: 21g of protein and 12g of fibre per 100g

● Chia seeds: 17g of protein and 34g of fibre per 100g

● Chickpeas: 19g of protein and 17g of fibre per 100g

Other things I eat to support my body during menopause and perimenopause

● Phytoestrogens: these replicate the effects of estrogen, helping to replace what we lose during menopause & perimenopause. Good sources include chickpeas, lentils, and flaxseeds. Flaxseeds also include lignans, a type of plant compound which can help support estrogen balance.

● Antioxidants: during menopause and perimenopause, we need more antioxidants, to shield our cells from damage. Good sources include berries, dark chocolate, and green tea.

● Omega-3s: these fight cell damage, and can support brain health. Good sources include salmon, sardines, mackerel, and walnuts.

● Probiotics: these can improve gut health and digestion, which in turn can assist in balancing our hormones. Good sources include kimchi, Greek yogurt, and non-alcoholic beer.

● Calcium: for stronger bones and joints. Good sources include leafy greens, almonds, and cows’ milk. And to help absorb calcium, your body needs more Vitamin D.

Other things I do to support my body during menopause and perimenopause

● I get regular exercise, which helps with sleep, weight loss, mood, and heart health. Here’s one of my favourite gentle workouts, and here’s a quick but challenging leg day [1] .

● Controlling stress and sleep: I get around 7 hours of sleep per night, I sleep in a cool dark room, and I try to wake and sleep at similar times each day. For both stress and sleep, I also take EQUILIBRIUM, which includes Ashwagandha, L-Theanine, Magnesium, and more.

● I pay more attention to what I’m drinking: that means 6-8 cups of water per day, and less alcohol and caffeine.

● I take HARMONY. A menopause-tackling complex including Vitamin D, Magnesium Bisglycinate, Zinc Bisglycinate, Vitamin B12, Vitamin B6, Selenium, and Lion’s Mane, it’s helped reduce my stress, inflammation, and fatigue—and it’s improved my mood, energy, sleep, and gut health.