Hormone-Balancing Salmon & Quinoa Bowl - 42g Protein for Menopause Support

Menopause brings significant hormonal changes - and your protein needs change right along with them. This hormone-balancing salmon bowl is designed specifically to support women during this transition with 42g of high-quality protein, omega-3 fatty acids, B vitamins, and blood sugar-stabilizing nutrients.

A groundbreaking January 2025 study of 52,347 women found that frequent fish consumption delays menopause onset and reduces menopause symptoms. This recipe puts that research into delicious practice.

Why This Recipe Supports Hormone Balance

This isn't just a high-protein meal - it's specifically designed to support hormonal health during menopause:

• Wild-Caught Salmon: Provides complete protein plus omega-3 fatty acids essential for hormone production and anti-inflammatory benefits
• Quinoa: Complete plant protein with all essential amino acids, plus B vitamins crucial for estrogen regulation
• Avocado: Healthy fats serve as building blocks for steroid hormone synthesis
• Spinach & Vegetables: Magnesium for hormone production, fiber for estrogen metabolism

Ingredients

For the Bowl:

• 2 wild-caught salmon fillets (6 oz each)
• 1 cup quinoa, uncooked
• 2 cups fresh spinach
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded red cabbage
• 1/4 cup pumpkin seeds
• 2 tablespoons olive oil
• Fresh lemon wedges

For the Lemon-Herb Dressing:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh dill, chopped
• 1 clove garlic, minced
• 1/2 teaspoon Dijon mustard
• Sea salt and black pepper to taste

Instructions

1. Prepare 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 for 15 minutes until water is absorbed. Fluff with a fork and set aside.
2. Cook the salmon: While quinoa cooks, pat salmon fillets dry and season with salt and pepper. Heat 2 tablespoons olive oil in a skillet over medium-high heat. Place salmon skin-side down and cook 4-5 minutes. Flip and cook another 3-4 minutes until salmon flakes easily with a fork.
3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, dill, garlic, Dijon mustard, salt, and pepper. Set aside.
4. Wilt the spinach: In the same pan after removing salmon, add spinach and cook 1-2 minutes until just wilted.
5. Assemble the bowls: Divide quinoa between two bowls. Top each with one salmon fillet, wilted spinach, sliced avocado, cherry tomatoes, red cabbage, and pumpkin seeds.
6. Finish and serve: Drizzle with lemon-herb dressing and serve with fresh lemon wedges. Enjoy immediately while salmon is warm.

Chef's Tips

Meal Prep Friendly: Cook quinoa and prep vegetables up to 3 days ahead. Cook salmon fresh for best texture and flavor.

Substitutions: No salmon? Try arctic char, trout, or chicken breast. For plant-based, use extra-firm tofu (marinate and pan-fry until crispy).

Storage: Store components separately in airtight containers. Quinoa keeps 5 days, cooked salmon 3 days. Assemble fresh when ready to eat.

Boost It: Add 1 scoop unflavored Genepro protein powder to the dressing for an extra 30g protein (total 72g per serving!).

The Science: Why This Works for Hormone Balance

This recipe addresses the specific nutritional needs of women during menopause:

The Protein Gap: Research from 2024 shows post-menopausal women consume only 0.81g/kg of protein compared to 1.47g/kg in pre-menopausal women - nearly half! This recipe delivers 42g of high-quality protein to help close that gap.

Fish and Menopause: A large-scale January 2025 study of 52,347 Chinese women aged 35-60 found that increasing frequency of fish consumption correlated with delayed menopause onset and reduced menopause symptoms. The omega-3 fatty acids in salmon support hormone production and reduce inflammation.

Blood Sugar Stability: Post-menopausal women have significantly higher fasting glucose and insulin resistance. The combination of protein, healthy fats, and fiber in this bowl helps stabilize blood sugar - reducing hot flashes, energy crashes, and cravings.

Hormone Production Support: The healthy fats from salmon, avocado, and olive oil serve as building blocks for steroid hormones like estrogen and progesterone. B vitamins in quinoa and spinach are essential for regulating estrogen levels.

Ready to support your hormones with nutrition? Try this recipe and notice the difference in your energy, mood, and overall well-being.

Sources:
1. Willougby et al. (2024). The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength. MDPI.
2. Association Between Protein-Rich Foods and Age of Natural Menopause (January 2025). MDPI.
3. Menopause is associated with postprandial metabolism. ZOE PREDICT study. PMC.