3 Spring Lunches That Actually Fill You Up

As the seasons change so does the variety of foods we have access to and with the arrival of spring and summer not too far away, we are in for an abundance of fresh fruit and vegetables. Our meals naturally become a bit lighter but we still need to focus on high protein options. For women in their 40s and beyond, that means protein-rich meals that work with your bodies not against them.

Here are 3 real-life lunch options that I regularly recommend to clients, with protein counts and tips to make them fast and flavourful.

1. Grilled Chicken Bowl (35g protein)

Grilled chicken breast with roasted kumara, capsicum, courgette, red onion and a handful of spinach. Add lemon-tahini dressing and a sprinkle of seeds for texture. I am loving Al Browns sweet and spicy roasted sunflower seeds at the moment - so easy to make at home and delicious! Why it works: Balanced with protein, fibre, and good fats, perfect for a make ahead lunch to take into the office.

2. Salmon Power Plate (30g protein)

Flaked salmon with baby spinach, cucumber, avocado, boiled egg, and olive oil vinaigrette. Why it works: Omega-3s + protein for brain, skin, and hormone health.

3. Cottage Cheese + Pumpkin Bowl (30g protein)

½ cup cottage cheese, roasted pumpkin, diced ham, rocket, toasted seeds, balsamic glaze. Why it works: Nutrient packed, satisfying, and fridge-friendly.

📝 Tip: Aim for at least 30 grams of protein per meal. You’ll feel fuller, have more energy, and be less prone to afternoon cravings.

Want a full Spring Reset? Join the waitlist for my brand new 'Perimenopause Nutrition Reset: 6-Week Online Group Coaching Program'. If you want to learn simple nutrition that helps you feel good, look good, and keep results for life then this is the program for you. This is a pilot so I will be offering this at a discounted rate in exchange for feedback at the end. If you are keen to join the waitlist click here to sign up.