The Importance of Protein-Packed Lunches

Menopause, with its hormonal fluctuations and unique challenges, calls for a strategic approach to nutrition. One crucial element that often takes center stage is the need for protein-packed lunches. As women navigate through this transformative phase, ensuring a diet rich in protein becomes a cornerstone for maintaining energy levels, muscle health, and overall well-being. In this blog, we’ll delve into why protein is a game-changer during menopause and share a delicious, easy-to-pack high-protein salad recipe that’s a perfect on-the-go companion.

Why Protein Matters in Menopause:

1. Muscle Health:

With age and hormonal changes, maintaining muscle mass becomes increasingly vital. Protein plays a pivotal role in supporting muscle health, helping women preserve strength and agility during menopause.

2. Metabolism Boost:

Menopause often comes with changes in metabolism. Protein requires more energy to digest compared to fats or carbohydrates, providing a natural boost to your metabolism and assisting in weight management.

3. Hormone Regulation:

Hormones, especially estrogen, play a significant role in menopausal symptoms. Protein contributes to the synthesis and regulation of hormones, aiding in a smoother transition through this phase.

4. Satiety and Weight Management:

Protein-rich meals promote a feeling of fullness, reducing the likelihood of overeating and supporting weight management – a common concern during menopause.

Recipe: High-Protein On-the-Go Salad


  • 1 cup cooked quinoa
  • 1 cup grilled chicken, diced (such for chickpeas or tofu if vegetarian)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup red onion, finely chopped
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Cook quinoa according to package instructions and let it cool. Grill or bake chicken until fully cooked, then dice. Chop vegetables and crumble feta.

In a large bowl, combine quinoa, grilled chicken, cherry tomatoes, cucumber, feta cheese, red onion, and Kalamata olives.

Drizzle the extra virgin olive oil, balsamic vinegar, salt, and pepper on top and mix. YOu can experiment with other dressings, I sometimes just top with a freshly squeezed lemon. Fresh herbs are also a great addition to add extra flavour punch. This salad is so versatile that you can add or change any of the veggie ingredients for something new!

Refrigerate for at least 30 minutes to let the flavors meld.

Pack and Enjoy: Divide the salad into portable containers. It’s ready to be your on-the-go protein powerhouse for a satisfying and nutritious lunch.

Free download

As I champion the importance of protein-packed lunches for women navigating menopause, I’m thrilled to offer you an additional tool to further enhance your well-being journey. Understanding the intricate dance between what you eat and how you feel is key, and that’s why we’re providing a FREE download Food and Symptom Tracker [click downloads below]. This tracker is your personalized guide to uncovering the links between your nutrition choices and your overall well-being. By downloading this free resource [click downloads below], you’ll gain valuable insights that empower you to make informed decisions about your diet during menopause. So, let the high-protein salad be just the beginning – equip yourself with the knowledge to thrive through this transformative phase with confidence and vitality!


Mary Catharine Breadner

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