If you’re looking for a quick, nourishing meal that’s packed with protein, fibre and colourful vegetables, this Lemon Garlic Prawn & White Bean Bowl is a lovely one to try.
It’s fresh, satisfying and simple enough for a busy midweek dinner. I’ve combined prawns with creamy white beans, plenty of vegetables, avocado and extra virgin olive oil to create a balanced meal that tastes delicious while providing nutrients that become increasingly important for women in midlife.
For women over 40, I’m a big believer in focusing on what we can add to our meals rather than constantly thinking about restriction. Protein, fibre, colourful plants and healthy fats can all help create meals that are satisfying and support our health through perimenopause, menopause and beyond.
Lemon Garlic Prawn & White Bean Bowl
Serves 2
Ingredients
225g / 8 oz raw prawns (shrimp), peeled and deveined
180g / 1 cup cooked cannellini or white beans, drained and rinsed
60g / 2 cups baby spinach
1 medium courgette (zucchini), sliced
1 red pepper (bell pepper), sliced
100g / ¾ cup cherry tomatoes, halved
½ avocado, sliced
Small handful of fresh basil, roughly chopped
1 tbsp extra virgin olive oil
1 tbsp / 15ml fresh lemon juice
1 garlic clove, finely grated
Sea salt and freshly ground black pepper
How to Make It
Heat the olive oil in a large frying pan over a medium heat. Add the courgette and red pepper and gently cook for 3–4 minutes.
Add the prawns, garlic and cherry tomatoes. Continue cooking for another 3–4 minutes, or until the prawns are completely cooked through.
Add the spinach and white beans and cook briefly until the spinach has wilted and the beans are warmed through.
Remove from the heat and stir through the fresh lemon juice and basil. Season with a little sea salt and plenty of freshly ground black pepper.
Divide between two bowls and finish with the sliced avocado.
Why This Is a Great Meal for Women Over 40
One of the things I love about this recipe is how many nutritious ingredients you can get into one simple bowl.
Protein: Prawns and white beans provide protein, which is particularly important as we move through midlife. Getting enough protein alongside resistance exercise can help support the maintenance of muscle mass.
Fibre: White beans, vegetables and avocado all contribute fibre. Fibre is important for digestive health and helps make meals more filling.
Healthy fats: Avocado and extra virgin olive oil provide unsaturated fats and make the meal much more satisfying.
Colourful plants: Spinach, red pepper, tomatoes, courgette, basil and avocado give you a wonderful variety of plant foods in one meal. Different coloured plants provide different vitamins, minerals and naturally occurring plant compounds.
A Simple Midlife Nutrition Tip
Rather than asking, “What should I cut out?”, try asking:
“What can I add to this meal to make it more nourishing and satisfying?”
Could you add another handful of vegetables? A source of protein? Some beans or lentils for extra fibre? A drizzle of extra virgin olive oil? Small changes like these can make healthy eating feel far more achievable and sustainable.
Looking for More Support With Your Nutrition?
If you’re struggling with low energy, stubborn weight gain, cravings or changes in how your body responds to food during perimenopause or menopause, you don’t have to rely on restrictive diets.
I work with women to understand what may be driving their symptoms and create realistic nutrition and lifestyle strategies that fit into everyday life. Ready to feel more energised, confident and in control of your health?
Explore my menopause nutrition programmes and personalised consultations to discover how I can support you. Link below.