Recipe Lab: Sweet Potato Curry Bowl

This high-protein sweet potato curry blends plant and animal protein into a creamy, balanced bowl designed for satiety and comfort in one meal. Sweet potatoes, chickpeas, and tender chicken breast create a grounding base, while peanut butter and coconut cream add richness. Served with brown rice, it’s the kind of dinner that fuels recovery without feeling heavy.

Science-Based Benefits of Sweet Potato Curry Bowl

According to science, this recipe supports your body in three important ways:

1. Muscle protein synthesis: each serving delivers ~37 g protein and ~3 g leucine, surpassing the ~2.5 g leucine threshold required to stimulate muscle repair and growth1. During perimenopause and menopause, declining estrogen makes muscles less sensitive to protein, so a stronger leucine signal from high-quality sources like chicken and hemp seeds becomes essential.
2. Steady energy and gut health: sweet potatoes, chickpeas, and brown rice offer complex carbohydrates and fiber that slow digestion and stabilize blood sugar2. This balanced energy release may prevent mid-afternoon energy dips.
3. Hormone and metabolic support: Olive oil, peanut butter, and coconut cream provide healthy fats that help with the absorption of fat-soluble vitamins (A, D, E, and K) and contribute to the production of key hormones. These fats also promote satiety and support brain and skin health during menopause transition.

Modifications & Clever Techniques

• Vegetarian option: for a fully plant-based version, use 60 g whey isolate and 800 g chickpeas instead of chicken. The combination of chickpeas, whey isolate, and seeds still offers a complete amino acid profile. Plant-forward meals can be nutritionally strategic, not restrictive.
• Swap coconut cream for light coconut milk to reduce calories.
• Add spinach or kale at the end of cooking for extra micronutrients.
• For extra spice, increase curry powder or add chili flakes.

Curious Facts

• Chicken breast is one of the highest natural sources of leucine, with around 1.7 g per 100 g cooked portion.
• Chickpeas are rich in resistant starch, which acts like fiber and promotes a healthier gut microbiome.
• Curry powder contains curcumin and other phytonutrients that may help reduce inflammation.