Warm Salmon and Spinach Bowl with Avocado
A comforting, easy dinner bowl featuring rich salmon, wilted spinach, and creamy avocado over fluffy quinoa.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Shontel + Lila
Shontel 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Pre-cooked quinoa or batch-cooked grains save extra prep time on busy evenings.
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 7 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a skillet over medium heat (350°F / 175°C).
Tap card to mark done - 02
Season 1 salmon fillet with a pinch…
Season 1 salmon fillet with a pinch of black pepper and place it skin-side down in the hot skillet.
Tap card to mark done - 03
Cook the salmon for 4 to 5…
Cook the salmon for 4 to 5 minutes until the skin is crisp, then flip and cook for another 3 to 4 minutes until opaque throughout and easily flaked with a fork.
Look for: the skin is crisp, then flip and cook for another 3 to 4 minutes until opaque throughout and easily flaked with a fork
Tap card to mark done - 04
Remove the salmon from the skillet and…
Remove the salmon from the skillet and set it aside on a plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Add 2 cups of fresh spinach and…
In the same skillet over low heat, add 2 cups of fresh spinach and stir constantly for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 06
Place 0
Place 0.5 cup of warm cooked quinoa into a bowl, top with the wilted spinach, sliced 0.25 avocado, and the cooked salmon fillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle 1 tbsp of pumpkin seeds over…
Sprinkle 1 tbsp of pumpkin seeds over the top before serving warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.