Grilled Chicken and Avocado Caprese
A refreshing, protein-packed lunch featuring juicy cherry tomatoes, creamy mozzarella, and sliced avocado. Grilled chicken ensures lasting energy and stable blood sugar throughout the afternoon.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep medium avocado (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Place the chicken breast on a cutting…
- 01
Place the chicken breast on a cutting…
Place the chicken breast on a cutting board and gently pound it to an even 1/2-inch thickness so it cooks quickly and evenly. Season both sides with a pinch of salt, black pepper, and dried oregano.
Tap card to mark done - 02
Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes per side, or until golden brown and cooked through. Transfer to a cutting board to rest.
Look for: golden brown and cooked through
Tap card to mark done - 03
Halve the cherry tomatoes and mozzarella balls
While the chicken rests, halve the cherry tomatoes and mozzarella balls. Dice the avocado and roughly tear the fresh basil leaves.
Tap card to mark done - 04
Arrange the tomatoes
Arrange the tomatoes, mozzarella, avocado, and basil on a plate. Toss gently with a pinch of salt and black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Slice the rested chicken and place it…
Slice the rested chicken and place it over the salad. Drizzle everything with 1 tbsp of balsamic vinegar and an extra splash of olive oil if desired.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download