15 Minute Steak and Greens Skillet
If you are looking for a simple, nourishing meal that supports energy, metabolism, muscle health, and stable blood sugar, this quick steak and greens skillet is one of my favourites. It is balanced, satisfying, and ideal for busy days when you want to eat well without spending hours in the kitchen.
Many women 40 plus struggle with low energy, cravings, and weight gain, often linked to unstable blood sugar and loss of muscle. Meals built around high quality protein, fibre rich vegetables, and healthy fats can help support metabolism, reduce cravings, and keep energy steady throughout the day.
This easy steak and greens recipe is designed to do exactly that.
Why Balanced Meals Matter After 40
As we move through perimenopause and menopause, hormonal changes can make the body more sensitive to blood sugar swings. This can lead to fatigue, cravings, increased fat storage, and loss of lean muscle.
Eating balanced meals with protein, fibre, and healthy fats helps:
• Support metabolism
• Maintain muscle mass
• Stabilise blood sugar
• Reduce cravings
• Improve energy and focus
• Support long term weight balance
Simple meals done consistently create powerful results.
15 Minute Steak and Greens Skillet Recipe
Serves 2 | Ready in about 15 minutes
Ingredients
2 small sirloin steaks about 340 g total (12 oz)
1 tbsp butter or olive oil
¼ tsp sea salt, or to taste
Black pepper to taste
1 tsp dried oregano or mixed herbs optional
200 g asparagus, trimmed about 2 cups
200 g broccoli florets about 2 cups
Method
Heat half the butter or oil in a large frying pan over medium high heat. Season the steaks with salt and pepper.
Cook the steaks for 2 to 3 minutes per side depending on thickness and how you like them cooked. Remove from the pan and allow to rest for at least 5 minutes.
Lower the heat to medium. Add the remaining butter or oil, then add the broccoli and asparagus. Cook for 5 to 7 minutes until tender but still vibrant. Season lightly and add herbs if using.
Slice the steak and serve with the greens.
Nutritional Benefits
This meal is simple but powerful.
Protein for muscle and metabolism
Protein helps maintain lean muscle, supports metabolism, and keeps you fuller for longer.
Fibre for blood sugar and digestion
Broccoli and asparagus provide fibre that supports gut health, hormone balance, and steady blood sugar.
Healthy fats for satiety and hormones
Healthy fats help stabilise energy and support hormone function.
Balanced meals like this can help reduce cravings, improve energy, and support body composition, especially during midlife and beyond.
Simple Nutrition Tips to Boost Results
• Prioritise protein at each meal
• Include fibre rich vegetables daily
• Avoid ultra processed foods where possible
• Eat balanced meals to stabilise blood sugar
• Stay hydrated
• Build muscle through regular strength training
Small daily habits create powerful long term change.
Macros per serving
Calories 320 kcal
Protein 36 g
Fat 18 g
Carbohydrates 7 g
Fibre 3 g
Net carbs 4 g
Want More Simple Strategies That Work
If you want realistic, science based nutrition and lifestyle strategies to improve energy, support metabolism, and feel your best, my book Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great is packed with practical tools you can actually stick to.
You can find via the link below