Zesty Southwestern Shredded Chicken and Black Bean Salad
A vibrant, batch-prep friendly lunch combining shredded chicken breast, black beans, quinoa, sweet corn, and crisp bell pepper. Tossed in a refreshing lime-vinaigrette that stays fresh in the fridge all week.
Prep
15 min
Cook
0 min
Total
15 min
Makes
4 servings
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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
Time saver
Batch Prep Strategy: Multiply this recipe by 4 to prep your lunches for the workweek in under 15 minutes.
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 0
- 01
Combine 0
In a large mixing bowl, combine 0.5 cup cooked quinoa, 0.33 cup rinsed black beans, 100g pre-cooked shredded chicken breast, 0.25 cup sweet corn kernels, and 0.25 diced red bell pepper.
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Whisk together 1 tbsp fresh lime juice
In a small jar or cup, whisk together 1 tbsp fresh lime juice, 1 tsp extra virgin olive oil, 0.25 tsp ground cumin, 0.25 tsp garlic powder, and a pinch of salt until blended.
Look for: blended
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Pour the dressing over the chicken and…
Pour the dressing over the chicken and grain mixture and toss thoroughly until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
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Fold in 2 tbsp chopped fresh cilantro
Fold in 2 tbsp chopped fresh cilantro, if using.
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Divide into glass meal-prep containers and store…
Divide into glass meal-prep containers and store sealed in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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