Why this is peri-perfect… This Chipotle Chicken Nourish Bowl delivers exactly what your midlife body thrives on — a hearty 30g of protein from juicy chicken and fibre-rich black beans to keep your blood sugar steady and your energy humming. The chipotle seasoning adds a warm, smoky kick that satisfies those takeaway cravings without the hidden sugar or unhealthy fats. Packed with colourful veggies, slow-burning carbs, and healthy fats, it’s a balanced, family-friendly dinner that supports hormone health, muscle maintenance, and satiety — all in one delicious, 400-calorie bowl. If you have hungry teens like we do, add extra rice and some tasty cheese on top for them.

Ingredients: 4 serves

500g skinless chicken breast, diced

1 tbsp olive oil

3 tsp chipotle seasoning (adjust to taste)

Salt and pepper, to taste

1 can (400g) black beans, drained and rinsed

1 cup cooked brown rice (approx. 195g cooked)

1 cup corn kernels (fresh or frozen)

1 medium red capsicum, diced

1 small red onion, finely chopped

1 large avocado, sliced

Juice of 1 lime

Fresh coriander (cilantro), chopped

1/2 tsp chilli flakes (optional)

Instructions:

1. Cook chicken: Toss chicken with olive oil, chipotle seasoning, salt, and pepper.
Heat a large non-stick pan over medium heat and cook chicken until browned and cooked through (8-10 minutes).

2. Warm beans & corn: Warm black beans and corn together in a pan, seasoning with a pinch of salt and a squeeze of lime juice.

3. Prepare salsa: Toss diced red capsicum and chopped red onion with lime juice and coriander.

4. Assemble bowls: Divide cooked brown rice among 4 bowls. Top with chicken, black beans & corn, and salsa.

5. Add avocado: Finish with avocado slices and optional chilli flakes.

Calories: 400, Protein: 30 g, Carbohydrates: 36 g, Fats: 13 g, Fibre: 8 g

Chipotle Chicken Nourish Bowl

Strawberry Brekkie Crumble

Strawberry Protein Mousse

the peri plan