Zesty Salmon Avocado and Greek Yogurt Mash Bowl
A quick, no-cook mash of wild canned salmon, creamy Greek yogurt, ripe avocado, and tangy salsa. Packed with 46g of protein and healthy omega-3 fats for an energizing lunch.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
Everyday 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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 6 steps complete
Next: Drain 1 can (150g) of canned pink…
- 01
Drain 1 can (150g) of canned pink…
Drain 1 can (150g) of canned pink salmon thoroughly in a small fine-mesh strainer or squeeze out excess liquid using the can lid.
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Add the drained salmon
In a medium bowl, add the drained salmon, 0.4 cup plain non-fat Greek yogurt, 0.25 of a mashed avocado, 1 minced garlic clove, and 2 tbsp sugar-free salsa.
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Drizzle 1 tbsp fresh lime juice over…
Drizzle 1 tbsp fresh lime juice over the ingredients.
Tap card to mark done - 04
Use a fork to mash and fold…
Use a fork to mash and fold all ingredients together until completely smooth and uniformly blended, leaving small flakes of salmon for texture.
Look for: completely smooth and uniformly blended, leaving small flakes of salmon for texture
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Taste and season with a small pinch…
Taste and season with a small pinch of black pepper or taco seasoning if desired.
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Transfer to a serving bowl and enjoy…
Transfer to a serving bowl and enjoy immediately, or cover tightly and refrigerate for up to 24 hours.
Allow: 24 hours
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