High Protein Italian Chopped Salad with Cheese
A crisp, satisfying Italian-style chopped salad packed with lean turkey, savory salami, and a blend of three Italian cheeses. Tossed with Mediterranean vegetables and a simple, seed-oil-free vinaigrette for steady midlife energy.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Danielle + Lila
Danielle created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Steadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Meal Prep Friendly: You can chop the vegetables and meats up to 3 days in advance. Store them in separate airtight containers and only toss with the dressing right before serving to keep the lettuce perfectly crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Assemble the salad base
- 01
Assemble the salad base
Assemble the salad base: Chop the romaine lettuce into bite-sized ribbons and place them into a large mixing bowl.
Tap card to mark done - 02
Prepare the toppings
Prepare the toppings: Finely chop the turkey breast, salami, green olive, pepperoncini, cucumber, cherry tomato, and red onion into uniform, bite-sized pieces.
Tap card to mark done - 03
Combine ingredients
Combine ingredients: Add the chopped meats, vegetables, and Italian thick-cut cheese blend to the bowl with the lettuce.
Tap card to mark done - 04
Make the dressing
Make the dressing: In a small jar or bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, and a pinch of salt until fully combined.
Look for: fully combined
Tap card to mark done - 05
Toss and serve
Toss and serve: Drizzle the dressing over the salad and toss thoroughly until every ingredient is evenly coated. Serve immediately in a large bowl.
Look for: every ingredient is evenly coated
Tap card to mark done
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