Red lentil soup30 min. About 16 g protein per serving.
Chickpea, cucumber and feta salad10 min. About 18 g protein per serving.- Tuna and white bean salad10 min. About 33 g protein per serving.
Chicken and quinoa bowl30 min. About 40 g protein per serving.- Sardines on toast with tomato5 min. About 30 g protein per serving.
Greek salad with grilled chicken20 min. About 40 g protein per serving.
How to use these recipes
Aim for a source of protein at every meal, half a plate of vegetables or fruit, and a calcium-rich food most times you eat. The reasoning and the daily targets are in our menopause food list. For a ready-made week, see the 7-day high-protein meal plan.