Quinoa: 50g (1/2 cup), Grilled chicken breast: 85g (3 oz), Cucumber: 50g (1/2 cup, diced), Cherry tomatoes: 50g (1/2 cup, halved), Kalamata olives: 20g (10 olives, sliced), Feta cheese: 30g (2 tbsp, crumbled), Olive oil: 10ml (2 tsp), Lemon juice: 5ml (1 tsp), Fresh herbs (mint, parsley): 5g (1 tbsp, chopped)
1. Prepare base: Cook 50g quinoa according to instructions, place in a bowl. 2. Add protein: Top with 85g grilled chicken breast. 3. Add vegetables: Arrange 50g diced cucumber, 50g halved cherry tomatoes, and 20g sliced olives around the bowl. 4. Add cheese: Sprinkle 30g crumbled feta cheese. 5. Dress: Drizzle with 10ml olive oil and 5ml lemon juice. 6. Garnish: Top with 5g fresh herbs.
This Mediterranean Quinoa Power Bowl is designed for optimal menopause support. Quinoa and chicken provide high-quality protein for muscle and bone health, while feta cheese adds calcium for bone strength. Olive oil and olives supply heart-healthy monounsaturated fats and antioxidants, which may help reduce inflammation and support brain health. Fresh vegetables and herbs offer fibre, vitamins, and polyphenols for digestive and immune support. The combination of protein, healthy fats, and fibre helps stabilize blood sugar and energy, supporting hormonal balance and overall vitality during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our microbiome test is for informational purposes, not for diagnostic purposes. Our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
