High-Protein Breakfast Bowl - Blood Sugar Stabilizing Recipe

Healthy fats aren't optional for hormone health - they're essential. This chicken avocado power bowl delivers 38g of complete protein plus the monounsaturated fats, omega-3s, and micronutrients your body needs to produce hormones during menopause.

Steroid hormones like estrogen, progesterone, and testosterone are literally made from cholesterol and fats. When you skimp on healthy fats, you're depriving your body of the raw materials it needs for hormone synthesis - especially critical during the menopausal transition.

Why This Recipe Supports Hormone Production

This power bowl is strategically designed to support hormonal health during menopause:

• Grilled Chicken Breast: Complete protein with all essential amino acids, plus vitamin B6 essential for estrogen regulation
• Avocado: Rich in monounsaturated fats that serve as building blocks for steroid hormone synthesis
• Quinoa: Complete plant protein, B vitamins for hormone balance, and magnesium for stress management
• Olive Oil: Omega-3 fatty acids reduce inflammation and support hormone production
• Leafy Greens & Vegetables: Fiber helps metabolize and eliminate excess estrogen, magnesium supports hormone production
• Pumpkin Seeds: Additional magnesium and healthy fats for hormonal support

Ingredients

For the Bowl:

• 2 boneless, skinless chicken breasts (6 oz each)
• 1 cup quinoa, uncooked
• 1 large avocado, sliced
• 2 cups mixed leafy greens (spinach, arugula, kale)
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded red cabbage
• 1/4 cup pumpkin seeds
• 1/4 cup crumbled feta cheese (optional)
• 2 tablespoons olive oil (for cooking)

For the Lemon-Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2-3 tablespoons water (to thin)
• Sea salt and black pepper to taste
• 1/2 teaspoon cumin (optional)

Instructions

1. Cook the quinoa: Rinse quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes until water is absorbed. Fluff with fork and set aside.
2. Prepare the chicken: While quinoa cooks, season chicken breasts with salt, pepper, and any herbs you like (paprika, garlic powder work well). Heat 2 tablespoons olive oil in a skillet over medium-high heat.
3. Cook the chicken: Add chicken to hot skillet and cook 5-6 minutes per side until internal temperature reaches 165°F and chicken is golden brown. Remove from heat and let rest 5 minutes, then slice into strips.
4. Make the dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, and cumin. Add water 1 tablespoon at a time until you reach desired consistency (should be pourable but not watery). Season with salt and pepper.
5. Prepare the vegetables: While chicken rests, prep your vegetables - wash and dry leafy greens, halve cherry tomatoes, shred cabbage, slice avocado.
6. Assemble the bowls: Divide quinoa between two bowls as the base. Add leafy greens on one side. Top with sliced chicken breast, avocado slices, cherry tomatoes, red cabbage, and pumpkin seeds. Add crumbled feta if using.
7. Finish and serve: Drizzle generously with lemon-tahini dressing. Serve immediately while chicken is warm. Enjoy!

Chef's Tips

Meal Prep Friendly: Cook quinoa and chicken in large batches on Sunday. Store separately in airtight containers (quinoa keeps 5 days, chicken 4 days). Prep dressing and store in jar (keeps 1 week). Assemble fresh bowls daily.

Substitutions: No chicken? Use grilled turkey breast, baked tofu, or chickpeas. No quinoa? Try brown rice, farro, or cauliflower rice. No tahini? Use almond butter or Greek yogurt in dressing.

Storage: Store components separately to maintain freshness. Avocado browns quickly - slice fresh or toss with lemon juice to prevent browning. Dressing keeps up to 1 week refrigerated.

Boost It: Add 1 scoop unflavored Genepro protein powder to the tahini dressing for an extra 30g protein (total 68g per serving!). Blend or whisk until smooth.

Flavor Variations: Try Mexican-inspired with cilantro-lime dressing, cumin-spiced chicken, and pepitas. Or Mediterranean with oregano chicken, kalamata olives, and cucumber.

The Science: Healthy Fats and Hormone Production

Understanding the fat-hormone connection is crucial for women during menopause:

Fats as Hormone Building Blocks: Steroid hormones (estrogen, progesterone, testosterone, cortisol, DHEA) are synthesized from cholesterol. Without adequate dietary fats, your body lacks the raw materials for hormone production. This is especially critical during menopause when ovarian hormone production is declining - you need optimal nutrition to support the hormones you ARE still producing.

Omega-3 Fatty Acids: These anti-inflammatory fats help reduce inflammation and balance cortisol levels (your stress hormone). Chronic inflammation worsens menopause symptoms; omega-3s from olive oil, fatty fish, nuts, and seeds provide protective benefits.

Monounsaturated Fats: Avocados are rich in monounsaturated fats that support cardiovascular health (important as estrogen's protective effects decline) and provide steady energy without spiking blood sugar.

Magnesium for Hormone Support: Magnesium is essential for producing steroid hormones and managing cortisol levels. Quinoa, pumpkin seeds, and leafy greens in this bowl provide significant magnesium. Many women are magnesium deficient, which can worsen hormone imbalances.

B Vitamins: Vitamin B6 (abundant in chicken) is essential for regulating estrogen levels. B6 deficiencies are connected to hormonal imbalances, and research suggests B6 supplementation may help women in perimenopause and menopause.

Fiber for Estrogen Metabolism: Fiber increases insulin sensitivity, stimulates satiety hormones, and helps eliminate excess estrogen from the body through the digestive system. The vegetables and quinoa in this bowl provide substantial fiber.

When you eat meals like this power bowl, you're not just eating lunch or dinner - you're providing your body with the exact nutrients it needs to produce hormones, manage stress, stabilize blood sugar, and maintain energy. That's the power of strategic nutrition.

Sources:
1. BSW Health - Hormone-balancing diet: Healthy fats and hormone production.
2. Healthline - Balance hormones naturally: The role of fats in hormone synthesis.
3. The Role of Nutrition in Hormonal Balance - Magnesium and B vitamins.