Mediterranean Watermelon & Chicken Salad
A refreshing, hydrating salad combining sweet watermelon with savory chicken and feta. Packed with protein and fiber to keep your energy steady all afternoon.
Prep
10 min
Cook
0 min
Total
10 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Leftover rotisserie chicken is perfect here, or you can quickly pan-sear a chicken breast in olive oil if you don't have pre-cooked chicken on hand.
Do these three things first
- 1Prep cup watermelon (diced), cup canned chickpeas (rinsed), tbsp fresh mint (chopped)
- 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: Spread the arugula to create a leafy…
- 01
Spread the arugula to create a leafy…
In a large serving bowl, spread the arugula to create a leafy base.
Tap card to mark done - 02
Top with the watermelon
Top with the watermelon, which should be diced into roughly 1-inch cubes.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Add the cooked chicken breast
Add the cooked chicken breast, crumbled feta, rinsed chickpeas, and fresh chopped mint.
Tap card to mark done - 04
Drizzle the salad with the olive oil…
Drizzle the salad with the olive oil and fresh lemon juice.
Tap card to mark done - 05
Toss gently to combine
Toss gently to combine, and season to taste with sea salt and black pepper before serving.
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