Zucchini Turkey Breakfast Skillet

During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. My hormone balancing plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss. The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycemic foods and excludes added sugars to optimize blood sugars and help with weight management.

During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein. Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.

Ingredients

• 1 tsp Coconut Oil

• 10 2/3 oz. Extra Lean Ground Turkey

• 1 1/3 Zucchini (large, finely diced)

• 2/3 cup Salsa

• 2 Eggs

• Sea Salt & Black Pepper (to taste)

Directions

1. Add the coconut oil to a large skillet and place over medium heat.

   
   

2. Cook the ground turkey, breaking it up as it cooks through. Once it starts to brown, stir in the zucchini. Continue to sauté until the zucchini has softened (about 3 - 5 minutes).

   
   

3. Add the salsa to the skillet and stir well to mix.

   
   

4. Use a spoon to create pockets for the eggs. Crack an egg into each pocket and cover the skillet with a lid. Let the eggs cook until done to your liking (3 to 5 minutes).

   
   

5. Divide onto plates and season with sea salt and black pepper to taste. Add hot sauce if you'd like some heat. Enjoy!