What Are Some Protein-Packed Lunch Ideas for Feeling Good During Perimenopause?

Lunch is the meal most women in perimenopause wing. You had a good breakfast, the morning got away from you, and suddenly it's 1 pm, and you're throwing something together fast, usually not enough protein, maybe too many carbs, and by 3 pm you're crashing hard and reaching for anything sweet.

I hear this constantly. And the fix is simpler than most women think.

When you hit 25-30g of protein at lunch with some fibre and fat alongside it, your blood sugar stays steady, your energy holds, and the afternoon cravings just don't show up the same way. These three lunches do exactly that, and none of them takes more than 15 minutes to pull together.

Not sure how much protein you actually need at lunch? Here's the full breakdown for women in perimenopause.

High Protein Lunches:

Incorporating more protein into your diet doesn't have to be difficult. Here are some simple high-protein lunch recipes to try:

Kale, Edamame & Apple Chicken Salad

This salad has 33 grams of protein per serving and is loaded with nutrients to help you feel good in perimenopause. Try the Kale, Edamame & Apple Chicken Salad

Roasted Cauliflower, Lentil & Chicken Salad

This salad has 38 grams of protein per serving and just 10 ingredients, making it perfect for weekly meal prep. Try the Roasted Cauliflower, Lentil & Chicken Salad

Turkey, Avocado & Sundried Tomato Sandwich

This is an easy lunch with 26 grams of protein! Try the Turkey, Avocado and Sundried Tomato Sandwich

Want more hormone-friendly high-protein meals like these? The free Perimenopause Weight Loss Starter Kit includes 12 recipes and a 4-day meal plan built around exactly this approach.

Get the Free Perimenopause Weight Loss Starter Kit

Learn More About Nourish to Thrive