For most of my career, lunch was a problem to be solved as quickly as possible. It was usually a sad desk salad, a sandwich grabbed on the run, or just skipping it entirely and "powering through" on coffee.
I thought the 3 PM energy crash was just a normal part of a busy workday.
When I entered perimenopause, that "normal" crash started feeling like hitting a brick wall. The brain fog was thicker, the fatigue was heavier, and my ability to do any meaningful work after 3 PM was gone. My body was sending me a very clear signal: the way I was fueling it wasn't working anymore.
I realized I had to stop treating lunch as an afterthought and start using it as a tool to manage the second half of my day.
I didn't have time for complex meal prep. I needed something I could assemble in less than five minutes, using things I already had on hand.
After a lot of trial and error, I figured out a combination that works. It's not a specific "recipe," but more of a template for a quick, thrown-together bowl that keeps my energy stable all afternoon.
Here’s what it looks like in practice.
I open my fridge and I grab four things:
A big handful of greens. Whatever I have. Spinach, arugula, mixed leaves. This is the base.
A serious portion of protein. This is the most important part. It's what keeps you full. I aim for at least 30-40 grams of protein in this meal. My go-to is pre-cooked chicken that I shred at the beginning of the week (about a cup and a half gives you this amount). A can of tuna or salmon works great too.
Something with healthy fat. This is for staying power. Usually, it's half an avocado, a sprinkle of pumpkin seeds, or just a good drizzle of extra virgin olive oil.
Something for flavor. A squeeze of lemon juice, a spoonful of sauerkraut for gut health, salt, pepper. Done.
I throw it all in a bowl and mix it up. It takes less time than making a sandwich.
The difference this has made is staggering. By making protein the star of my lunch, instead of carbs, I'm giving my brain and body a slow-burn fuel source. And if I'm in the mood for a small "dessert" afterward, I'll have two squares of 90% dark chocolate. It satisfies the craving without derailing my blood sugar.
The 3 PM wall is gone. I can think clearly, my energy is steady, and the best part is, I'm no longer thinking about food. The desperate craving for a sugary snack in the late afternoon has simply disappeared. I don't need to snack anymore because this meal actually keeps me full until dinner.
And for days when I need more inspiration than just a simple bowl, I have a couple of go-to YouTube channels for quick, low-carb recipe ideas that don't take forever to make.
This whole approach isn’t glamorous, but it’s fast, it’s effective and it’s one of the most powerful tools I use for managing my energy and focus during perimenopause and probably beyond.
All the best,
Sonja Rincón
Founder & CEO, Menotracker