High-Protein Recipe For Perimenopause: Bulgur & Chicken Salad with Tzatziki

Finding satisfying, high-protein meals that nourish your body during perimenopause is crucial. This Bulgur & Chicken Salad with Tzatziki is one of my go-to recipes — it's packed with protein, healthy fats, and fibre to keep you full and energized throughout the day. Not only does it support muscle mass, but it also helps stabilize blood sugar levels, making it the perfect meal when your hormones are fluctuating.

In this post, I’ll walk you through this easy recipe that combines lean chicken, fresh veggies, and creamy tzatziki — all served on a bed of nutrient-dense bulgur.

Let's get started!

Why High-Protein Meals Are Perfect for Perimenopause

During perimenopause, your body’s nutritional needs change. A balanced diet, especially one rich in protein, helps maintain muscle mass, manage weight, and stabilize your energy levels. Bulgur provides complex carbs and fibre, while chicken is an excellent source of lean protein, which is crucial for supporting your metabolism and muscle health.

Ingredients:

• 1 cup bulgur

• 2 tbsp olive oil

• 2 boneless, skinless chicken breasts

• 1 tbsp Greek seasoning (or to taste)

• 1 cucumber, sliced

• 1 cup cherry tomatoes, halved

• 1/2 red onion, thinly sliced

• 1/4 cup feta cheese, crumbled

• 1/4 cup tzatziki (store-bought or homemade)

• Fresh dill (optional)

Directions:

Cook the Bulgur: Cook the bulgur according to the package instructions. Once done, set aside to cool.

Prepare the Chicken: Heat 1 tbsp of olive oil in a medium pan over medium heat. Season the chicken with Greek seasoning, and cook for 6-8 minutes on each side, or until golden and cooked through. Once cooked, set the chicken aside to cool, then slice it thinly

Assemble the Salad: Divide the bulgur, chicken, cucumber, tomatoes, onion, and feta cheese evenly into bowls.

Topping: Add a generous dollop of tzatziki to each bowl, and sprinkle with fresh dill, if desired.

Enjoy! Serve immediately or refrigerate for later. This salad makes an excellent meal prep option, keeping well in the fridge for up to 3 days

Nutritional Information (Per Serving)

Calories: 350 Protein: 30 Carbs: 40g Fibre: 5g Fat: 12g

Need More High-Protein Meals?

Subscribe to our newsletter for exclusive healthy meal ideas, or grab one of the weekly meal guides packed with all the nutrients you'll need to thrive in perimenopause and beyond.