One of the questions I hear most from women in perimenopause goes something like this: “I know I need more protein… but how do I actually fit it in?”
I get it. Between work, family and everything else on the go, the last thing most of us want is one more thing to cook every day. (I’m right there with you.)
Here’s why it’s worth figuring out. As estrogen declines through perimenopause and into menopause, we lose muscle faster than we did in our 30s. Muscle isn’t only about strength. It plays a big role in how our bodies handle blood sugar, and in staying strong and independent as we get older. Getting enough protein, along with strength training, is one of the most practical ways to hold on to it. Protein also keeps you full longer, which helps if you’ve noticed you’re hungrier lately or reaching for snacks in the afternoon.
So here’s what I actually do:
Once a month, usually on a Sunday, I make a big batch of this slow cooker shredded chicken. I put a pack of chicken breasts, whole garlic cloves, about unsalted chicken broth (so I can control the sodium), a couple of bay leaves and sea salt into the slow cooker, set it for 6 hours, and get on with my day while it does its thing.
When it’s done, I shred the chicken with two forks and mash in the softened garlic cloves. Please don’t skip the garlic. It melts right in and adds so much flavour. Then I pack it into freezer bags, label and date them, and that’s it. Protein, ready to go.
Over the next few weeks it becomes chicken salad for lunch, tacos for dinner, a quick bit of protein on the side, or a boost in a veggie or bean soup. No fuss, and no thinking about it every day.
It’s a small habit, but even small adjustments can add up to big change. I hope this one makes your week a little easier!
Slow Cooker Shredded Chicken
Equipment
- 1 Slow cooker
Ingredients
- 1 pack boneless, skinless chicken breast 1-2 lbs
- 4 whole garlic cloves
- 1/2 cup unsalted chicken broth
- 1-2 bay leaves dried
- 1/2 tsp sea salt
Instructions
- Add all ingredients into your slow cooker, and set on low for 6 hours.
- The chicken is ready when it’s no longer pink inside and falls apart easily with a fork. (If you have a meat thermometer, it should read 165°F/74°C.) Lift it out onto a cutting board or into a large bowl, and remove and discard the bay leaves.
- Shred the chicken with two forks, pulling it apart in opposite directions.
- Scoop out the softened garlic cloves, mash them with a fork, and mix them through the shredded chicken.
- Add a few spoonfuls of the cooking liquid to keep the chicken moist, especially if you’re freezing it.
- Let it cool, then divide it into freezer bags or containers. Label and date each one.
- Store in the fridge for up to 4 days or in the freezer for up to 3 months. Thaw overnight in the fridge before using.
