Hormone-Friendly, High Protein, Summer Picnic Recipes

Protein isn't just about healthy weight. It's about protecting your muscle mass as estrogen declines, stabilizing your blood sugar to reduce cortisol spikes, and keeping your energy steady all afternoon.

Try to get 25–30g of protein per meal — and these 8 foods make hitting your protein target delicious and easy.

Edamame: contains 17g protein per cup. Simply steam edamame (in pods or not) sprinkle some salt, and chill overnight to serve the next day.

Roasted Chickpea and Veggie Salad: contains 15g protein, plus fiber for gut health! Roast chickpeas until crispy, toss with roasted red pepper, cucumber, cherry tomatoes, red onion, fresh parsley, lemon, and olive oil.

Lemon Herb Chicken Skewers: contains about 35g protein per serving. Marinate chicken breast in lemon, olive oil, garlic, and fresh herbs. Thread onto skewers and grill ahead. Use cold packs to keep the meat safe. Pair these with a tahini dipping sauce for added healthy fats.

Lentil Salad: 18g protein per serving. Cook lentils, or use pre-cooked lentils from Trader Joe’s. Mix with fresh parsley, mint, tomato, cucumber, lemon, and olive oil.

Hard Boiled Eggs with Everything Bagel Seasoning: contains 6g protein per egg. Easy and kid friendly too!

Hemp Seed Fruit Salad: 10g protein per serving.
Combine seasonal berries, sliced peaches, and fresh mint. Top generously with hemp seeds just before serving.

Amond Butter Energy Balls: 8g protein per two balls. Blend rolled oats, almond butter, flaxseeds, hemp seeds, pumpkin seeds, honey, and dark chocolate chips. Roll into balls and refrigerate.

Written with research from AI. Food tested and MenoCoach Renée approved.