Easy High-Protein Recipe Ideas To Curb Appetite & Balance Hormones
- Emma Lisa
- 4 days ago
- 11 min read
Updated: 1 day ago
The secret to feeling your best, well-energised, satisfied, and nourished, starts with a high-protein, fibre-rich meal. These two essential macros work to help curb cravings, stabilise blood sugar levels, and give you that all-day energy to power through your day while still feeling vibrant and glowing. Grab your favourite meal prep containers or bowls, and let’s make these delicious, hormone-supporting meals together!
Meal times can feel like extra effort especially during menopause or around your period, when bloating, cravings, and low energy can make it harder to choose meals that truly support your body. These 10 quick and easy high-protein meals are curated by a Nutritionist to help curb appetite, stabilise blood sugar, and support hormone balance so you feel steadier through the day. Each recipe is focused on protein, fibre, and real-food ingredients to make meals that are satisfying, nourishing, and practical... whether you’re navigating PMS, peri-menopause, or menopause.
Why You’ll Love These High-Protein Recipes
simple & quick: high-protein meals ready in under 30 minutes
balanced macros: well-balanced portions of protein, fibre and healthy fats in every plate
hormone-supporting: protein-based for blood sugar, fibre for gut health and estrogen balance
flexible: easily swap ingredients based on your preferences, season or cycle phase
Hormone Balancing, High-Protein Meals
Hormone-balancing meals are thoughtfully curated by a Nutritionist to help keep insulin and cortisol steady, regulate hunger hormones (ghrelin + leptin), and support healthy estrogen and progesterone balance. Each ingredient is chosen for its nutritional value, fibre, minerals and calming properties while still being practical, simple, and delicious for real-life routines.
The beauty of these protein-based recipes is how supportive and stress-free they make your week. By prepping a few ahead of time, you’ll remove the “what’s for dinner?” overwhelm and give yourself the gift of ready-to-go, nutritionally balanced meals. Every protein-based recipe is versatile and easily adaptable, allowing you to swap ingredients based on cravings, dietary needs, or specific health goals.
Ready to get cooking? Grab your favourite mixing bowl, a whisk, and a few storage containers, let’s meal-prep something deliciously nutritious together.
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How To Make High-Protein Meals
Nourishing, Simple & Ready In Minutes
Once you start making these protein-based recipes, you’ll find yourself coming back to them on repeat. The versatility of these recipes lets you explore different flavours, textures, and ingredients, so every variation feels fresh and satisfying. My hope is that you feel inspired to get creative in the kitchen using seasonal produce and everyday pantry staples to build meals that are quick, grounding, and supportive for blood sugar and hormone balance.
High-Protein Meals Made Easy
Most of these meals come together in just a few simple steps and then your fridge or oven does the rest. Whether you’re building a nourish bowl, tossing together a protein-rich salad, or cooking a simple one-pan dinner, these recipes are designed to be delicious, filling, and practical for real life.
Choose Your Protein Base
Start by choosing a protein anchor such as chicken, salmon, tofu, beans, eggs, turkey mince, halloumi, or lentils. This forms the foundation of the meal and helps keep you satisfied for longer, stabilising both appetite and energy.
Add Fibre-Rich Veggies
Next, layer in fibre-rich vegetables such as leafy greens, zucchini, tomatoes, broccoli, capsicum, carrots, or cucumber. Fibre supports digestion, gut health, and estrogen balance while adding colour, texture, and volume to your meals.
Include Healthy Fats
Healthy fats help regulate appetite and support hormone production. Add avocado, olive oil, tahini, nuts, seeds, or a sprinkle of feta. These small touches bring richness, flavour, and steady energy.
Boost Flavour & Function
Herbs and spices make these meals truly satisfying. Try lemon, garlic, ginger, turmeric, smoked paprika, or cinnamon for extra depth and gentle metabolic support. A squeeze of citrus, a drizzle of dressing, or a sprinkle of seeds can completely elevate the meal.
Prep, Store & Enjoy
Many of these meals can be prepped ahead, stored in containers, and assembled when you’re ready to eat. Keep cooked proteins and veggies in the fridge for up to 3–4 days, then mix and match to create fresh combinations through the week.
High-protein-based eating doesn’t need to be complicated, just balanced, nourishing, and supportive for the season of life you’re in.
Favourite Kitchen Essentials
10 Quick & Easy High-Protein Recipes
For Appetite Control & Hormone Balance
The beauty of choosing food with intention is that you can meet so many needs with just a handful of simple recipes. These protein-based recipes are designed to nourished and provide energy with real staying power. They’re delicious, nourishing, and supportive for hormone balance and will help steady blood sugar, reduce cravings, and keep you feeling satisfied for longer.
1. Greek Yogurt Power Bowl
Ingredients
1 cup Greek yogurt, plain, full-fat or low-fat
1 scoop (30g) vanilla protein powder, whey or plant-based
1 scoop (30g) vanilla or unflavoured protein powder
1 tbsp chia seeds
1 tbsp hemp seeds
¼ cup mixed berries, fresh or frozen
¼ tsp cinnamon, ground
Cooking Instructions
In a small mixing bowl, stir the protein powder into the yogurt until smooth and creamy. Fold through the chia and hemp seeds, then spoon the mixture into a jar or bowl. Top with berries and a light sprinkle of cinnamon. Refrigerate for 1–2 hours or enjoy immediately.
Nutrition & Serving
Per Serving: 1 | Calories: 290 | Protein: 30g | Fibre: 6g | Fat: 8g | Net Carbs: 10g
Benefits: Greek yogurt provides slow-release protein to support appetite control and stable blood sugar. The combination of seeds and berries adds fibre, omega-rich fats, and antioxidants that support hormone balance and gut health.
2. Cinnamon Apple Overnight Oats
Ingredients
300ml almond milk, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
1/2 cup rolled cup oats, organic
1/2 grated apple, organic or take skin off
1 tsp cinnamon, ground
1 tbsp chia seeds
1 tbsp walnuts, crushed (topping)
Cooking Instructions
In a mixing bowl, whisk the milk, protein powder, cinnamon and chia seeds. Then add the oats and apple, stirring to combine well. Spoon the mixture into 1 or 2 small mason jars, seal with a lid. Store in the fridge overnight, then serve top with a dusting of cinnamon and crushed walnuts.
Nutrition & Serving
Per Serving: 1-2 | Calories: 183 | Protein: 15g | Fibre: 4.5g | Fat: 5.5g | Net Carbs: 18.5g
Benefits: dietary fibre helps to keep your blood sugar steady especially if you start the day with a balanced meal. Cinnamon helps to reduce inflammation and blood sugar spikes which is helpful or those with PCOS or hormone imbalance.
3. Chickpea & Turmeric Salad Bowl
Ingredients
1 cup cooked chickpeas, drained and rinsed
½ cup cooked quinoa
1 cup baby spinach, chopped
½ cup cucumber, diced
¼ cup grated carrot
1 tbsp pumpkin seeds
1 tbsp olive oil
1 tbsp lemon juice
¼ tsp turmeric + pinch black pepper
Cooking Instructions
Add the quinoa, chickpeas, vegetables and pumpkin seeds to a large bowl. Whisk together the olive oil, lemon juice, turmeric and pepper, then drizzle over the salad. Toss gently to coat and serve immediately, or refrigerate in jars for later.
Nutrition & Serving
Per Serving: 1 | Calories: 360 | Protein: 22g | Fibre: 10g | Fat: 11g | Net Carbs: 28g
Benefits: this plant-based bowl delivers fibre, plant protein and minerals that support insulin regulation, digestion and estrogen metabolism, making it a nourishing option for hormonal balance.
4. Strawberries & Coconut Cream Jar
Ingredients
1/2 cup coconut yogurt or milk, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
1/2 cup strawberries, fresh, organic
1/3 banana, chopped
2 tbsp chia seeds
1 tbsp almond butter, runny, organic
1 tbsp coconut flakes, roasted
Cooking Instructions
In a mixing bowl, whisk together the chia seeds or milk, then stir in the protein powder to combine. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with strawberries, banana, coconut flakes and a drizzle of almond butter over the top to serve.
Nutrition & Serving
Per Serving: 1 | Calories: 415 | Protein: 24g | Fibre: 9g | Fat: 24g | Net Carbs: 19g
Benefits: this combo balances protein and healthy fats to stabilise blood sugar, support hormone balance, reduce cravings, and provide gut-loving fibre for steady energy and appetite control.
5. Lemon Herb Salmon + Greens
Ingredients
1 salmon fillet (120–150g)
1 cup broccolini or green beans
½ cup quinoa or brown rice, cooked
1 tsp olive oil
½ tsp lemon zest
1 tsp lemon juice
½ tsp dried dill or parsley
Cooking Instructions
Preheat oven to 180°C (350°F). Place the salmon on a lined tray, drizzle with olive oil, and sprinkle with lemon zest, lemon juice and herbs. Bake for 15–18 minutes, or until cooked through. Serve with greens and quinoa.
Nutrition & Serving
Per Serving: 1 | Calories: 420 | Protein: 35g | Fibre: 4g | Fat: 18g | Net Carbs: 22g
Benefits: salmon provides omega-3 fats and high-quality protein to support mood, inflammation and appetite regulation which is ideal for menopause, stress and fatigue.
6. Turkey & Veggie Skillet
Ingredients
200g lean turkey mince
1 small zucchini, diced
½ red capsicum, sliced
¼ onion, finely chopped
1 tsp olive oil
1 clove garlic, crushed
½ tsp mixed herbs
Cooking Instructions
Heat olive oil in a skillet over medium heat. Add the turkey mince and cook until lightly browned. Stir in the onion, zucchini, capsicum, garlic and herbs, and continue cooking until the vegetables are tender. Serve as is, or with cauliflower rice or quinoa.
Nutrition & Serving
Per Serving: 1 | Calories: 340 | Protein: 38g | Fibre: 4g | Fat: 12g | Net Carbs: 6g
Benefits: a protein-rich, low-glycaemic meal that supports steady energy, balanced blood sugar and appetite control, especially during peri-menopause.
7. Green Goddess Smoothie Bowl
Ingredients
Cooking Instructions
Add the milk first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go. Then top with the remaining ingredients and blend on high for 1-2 minutes. Once well-combined and creamy, pour the smoothie mixture into a small, sealable jar or two, and enjoy chilled or immediately.
Nutrition & Serving
Per Serving: 1-2 | Calories: 140 | Protein: 15g | Fibre: 4.5g | Fat: 8g | Net Carbs: 3.5g
Benefits: a magnesium-rich recipe that also contains healthy fats to help curb PMS symptoms. The dietary fibre in the recipe will also help to keep you feeling full at a time of the month when cravings often peak.
8. Lentil & Halloumi Buddha Bowl
Ingredients
1 cup cooked brown or green lentils
100g halloumi, sliced
1 cup rocket or mixed greens
½ cup cucumber, sliced
6–8 cherry tomatoes, halved
1 tbsp olive oil
1 tsp lemon juice
Cooking Instructions
Heat a non-stick pan over medium heat and pan-sear the halloumi until golden on both sides. Add the lentils, greens, cucumber and tomatoes to a bowl, drizzle with olive oil and lemon, then top with the warm halloumi and serve.
Nutrition & Serving
Per Serving: 1 | Calories: 420 | Protein: 30g | Fibre: 12g | Fat: 18g | Net Carbs: 24g
Benefits: lentils provide plant protein, iron and fibre to support gut health and metabolism, while halloumi adds extra protein and satiety.
9. Tofu Stir-Fry With Ginger & Tamari
Ingredients
150g firm tofu, cubed
1 cup mixed stir-fry vegetables
1 tsp olive oil or sesame oil
1 tbsp tamari or soy sauce
½ tsp fresh grated ginger
½ clove garlic, crushed
1 tsp sesame seeds
Cooking Instructions
Heat oil in a pan and lightly pan-fry the tofu until golden. Add the vegetables, ginger and garlic, and cook until tender-crisp. Stir through tamari and sprinkle with sesame seeds before serving.
Nutrition & Serving
Per Serving: 1 | Calories: 300 | Protein: 25g | Fibre: 5g | Fat: 12g | Net Carbs: 10g
Benefits: a nourishing plant-based protein meal that supports insulin sensitivity, gut health and steady energy throughout the day.
10. Nut Butter Spice Protein Jar
Ingredients
Cooking Instructions
In a mixing bowl, whisk the yoghurt with the other ingredients until smooth and well-combined. Then spoon a little of the mixture into 1 or 2 small mason jars, top with a crunchy toppings like almond slivers, coconut flakes or walnuts for a little crunch. Alternatively, create a dessert from this recipe by adding a topping of homemade coconut whip with a dusting of cinnamon. It's deliciously good!
Nutrition & Serving
Per Serving: 1 | Calories: 360 | Protein: 32g | Fibre: 6g | Fat: 15g | Net Carbs: 8g
Benefits: a dessert favourite this recipe combines dietary fibre and protein to curb your appetite and leave you feeling fuller for longer. Healthy fats supports hormone balance and PMS relief.
Recipe Suggestions
These protein-based recipes are incredibly versatile and can be easily adjusted to suit your taste, mood, and nutritional needs (and even personalised for your cycle or stage of life)! I love experimenting with different protein bases like chicken, salmon, tofu, eggs, or lentils, and pairing them with a variety of vegetables, grains, seeds, and healthy fats. Ingredients like roasted pumpkin, avocado, nuts, and seeds work beautifully for flavour and hormone support, especially during cooler months. Don’t be afraid to get creative. Swap ingredients based on what’s in your fridge and what your body is craving, while keeping each meal satisfying and nourishing.
More Quick & Easy High-Protein Recipes
If you liked this recipe round up of delicious protein-based recipes, come check out all of my quick and easy to meal prep protein recipes made with healthy, hormone-balancing ingredients. Here's some of my other popular recipe you might like to try this week.
Nutritionist Note
I am sure that these delicious hormone-balancing recipes will soon become fast favourites for you. This recipe collection is a great example of clean eating with easy protein-based recipes that help combat food cravings and keep your blood sugar levels properly balanced. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long.
Frequently Asked Questions
High-Protein, Hormone-Supporting Meals
Can I swap ingredients if I don’t have exactly what’s listed?
Absolutely, of course you can. These meals are designed to be versatile. Swap proteins (chicken, salmon, tofu, beans), veggies, grains, or seeds based on what you have in the fridge or what your body is craving. The goal is steady protein, fibre, and healthy fats, the exact ingredient can vary.
Can these meals be meal-prepped ahead of time?
Yes! Most of these high-protein meals store beautifully in the fridge for 3–4 days. Cook proteins and grains ahead, chop veggies, and assemble bowls or jars when ready to eat. This makes healthy eating effortless during busy days.
Are these meals suitable for menopause or PMS?
Absolutely. They focus on protein, fibre, and healthy fats — all of which help stabilise blood sugar, regulate hunger hormones, support estrogen and progesterone balance, and reduce cravings.
Can I swap ingredients to fit my taste or dietary needs?
Definitely! All my blog recipes are 100% flexible. Swap out the dairy yoghurt for coconut, soy or almond yoghurt; use different protein sources or meat depending on your tastes or the season. You do you, and let me provide the inspiration.
Can I freeze any of these meals?
Some can be frozen such as cooked proteins like chicken, turkey, salmon, and lentils which do freeze well. It is best to make up fresh veggies and dressings on the day you eat for the best flavour and texture.
I'd love to know if you make any of these delicious hormone-balancing recipes, and what you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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