White beans (cannellini, canned, drained): 60g (1/4 cup), Tuna (canned in water, drained): 85g (3 oz), Bell pepper (large): 100g (1 medium, diced), Quinoa (dry): 30g (2 tbsp), Spinach (fresh): 30g (1 cup), Onion: 30g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Parmesan cheese: 15g (1 tbsp, grated), Fresh herbs (parsley or dill): 5g (1 tbsp, chopped), Red pepper flakes: 0.2g (a pinch, optional), Salt and Black pepper: to taste
1. Cook 30g quinoa in 60ml water with a pinch of salt; bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until fluffy, then set aside. 2. Meanwhile, heat 5ml olive oil in a skillet over medium heat, sauté 30g onion and 3g garlic for 2–3 minutes until fragrant, then add 100g diced bell pepper and cook for another 3–4 minutes until just tender. 3. Add 30g fresh spinach and cook for 1–2 minutes until wilted, then stir in 60g white beans and 85g tuna, cooking for another 2 minutes to heat through. 4. Remove from heat, stir in the cooked quinoa, 5ml lime juice, 15g Parmesan cheese, 5g chopped herbs, a pinch of red pepper flakes (optional), and season to taste with salt and black pepper.
This White Bean, Tuna, and Quinoa Power Bowl is designed to deliver menopause-supportive nutrition in a fresh and satisfying way. Tuna and cannellini beans provide a robust combination of lean protein and fiber, which help maintain muscle mass, support satiety, and promote steady energy. Quinoa adds a complete plant-based protein source along with magnesium, a mineral that may help ease muscle tension and support bone health. Bell pepper, spinach, and onion bring a colorful mix of antioxidants, including vitamin C and carotenoids, which support immune function and skin vitality. Garlic offers immune-boosting and anti-inflammatory benefits, while olive oil supplies heart-healthy monounsaturated fats that aid in the absorption of fat-soluble vitamins. A squeeze of lime juice brightens the flavors and enhances iron absorption, and a sprinkle of Parmesan cheese provides calcium for bone strength and a savory finish. Fresh herbs like parsley or dill add phytonutrients and a refreshing herbal note, while optional red pepper flakes can gently boost metabolism. Altogether, this nutrient-dense bowl supports bone health, digestive comfort, and stable energy, making it a delicious and empowering choice for women during menopause.
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