This is not a dietary compromise or fitness food, but a thoughtful plate where protein becomes the main element. This format of eating particularly aligns with the needs of the aging female body.
After the age of 40, it is important not to restrict your diet but to support the body: muscles, hormonal balance, energy, and a feeling of satiety without overloading the digestive system. Nutritionist Elina Koroleva explained the role of protein-rich foods and why this is particularly relevant for women in perimenopause and menopause.
What is a Protein Bowl and How Does It Differ from Regular Food
A protein bowl is a balanced dish in one bowl, where quality protein plays a key role, and carbohydrates and fats are selected consciously and in reasonable proportions. "Unlike standard vegetable salads or chaotic snacks, a bowl works as a full meal. It provides lasting satiety, stable blood sugar levels, and a complete portion of vitamins and minerals," the expert explains.
Why Protein is Critically Important After 35-40 Years
With age, muscle mass and insulin sensitivity decrease, while the need for protein increases. A lack of protein exacerbates fatigue, provokes loss of tone, and worsens the condition of skin and bones. A protein bowl helps meet this need gently, without the necessity to switch to aggressive diets.
How to Properly Assemble a Protein Bowl
The base is a source of quality protein: eggs, fish, seafood, poultry, legumes, tofu, Greek yogurt, or cottage cheese. Next, add vegetables—both fresh and cooked—to reduce the load on the gastrointestinal tract. "Fats—such as olive oil, avocado, nuts, or seeds. Carbohydrates—at your discretion and condition: quinoa, buckwheat, sweet potato, or even none at all if the goal is weight stabilization. It is important that the bowl does not turn into a sort of vinaigrette but remains a logical composition," the doctor emphasizes.
Why Bowls Are Especially Suitable for Mature Women
During perimenopause and menopause, the body struggles more with sharp spikes in sugar. A protein bowl supports steady energy, reduces cravings for sweets, and helps maintain mental clarity for longer (which is important for hormonal balance). Additionally, this format of eating is easier to adapt to changing tastes and appetites, which often fluctuate at this age.
