High Protein Italian Chopped Salad with Kalamata Olives
A crisp, savory Italian chopped salad featuring lean turkey breast, dry salami, and a premium Italian cheese blend. Tossed with Mediterranean vegetables and a simple olive oil and red wine vinegar dressing for a deeply satisfying, low-carb meal.
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
Make-Ahead Tip: You can chop all the vegetables, meats, and cheeses up to 24 hours in advance. Store the dressing separately and toss just before serving to keep the romaine 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: Combine the chopped romaine lettuce
- 01
Combine the chopped romaine lettuce
In a large mixing bowl, combine the chopped romaine lettuce, diced turkey breast, chopped salami, halved cherry tomatoes, diced cucumber, finely sliced red onion, sliced pepperoncini, and halved Kalamata olives.
Tap card to mark done - 02
Sprinkle the three cheese Italian blend evenly…
Sprinkle the three cheese Italian blend evenly over the salad ingredients.
Tap card to mark done - 03
Whisk together the olive oil and red…
In a separate small bowl, whisk together the olive oil and red wine vinegar until thoroughly combined.
Look for: thoroughly combined
Tap card to mark done - 04
Pour the dressing over the salad and…
Pour the dressing over the salad and toss well to ensure every ingredient is lightly coated.
Tap card to mark done - 05
Transfer the dressed salad to a serving…
Transfer the dressed salad to a serving bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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