High Protein Lemon Herb Chicken and Black Bean Salad
Crisp green leaf lettuce topped with juicy grilled chicken breast, fiber-rich black beans, creamy avocado, and crunchy pumpkin seeds. Dressed in a bright, seed-oil-free lemon olive oil vinaigrette.
Prep
10 min
Cook
12 min
Total
22 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
You can grill the chicken breast ahead of time during meal prep to assemble this salad in under 5 minutes for busy lunches.
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 8 steps complete
Next: Heat a grill pan or skillet over…
- 01
Heat a grill pan or skillet over…
Heat a grill pan or skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season chicken breast lightly with salt and…
Season chicken breast lightly with salt and black pepper.
Tap card to mark done - 03
Grill chicken for 6 to 7 minutes…
Grill chicken for 6 to 7 minutes per side until the internal temperature reaches 165°F (74°C) and the juices run clear.
Look for: the internal temperature reaches 165°F (74°C) and the juices run clear
Tap card to mark done - 04
Transfer chicken to a cutting board and…
Transfer chicken to a cutting board and let rest for 5 minutes before slicing into bite-sized strips.
Allow: 5 minutes
Tap card to mark done - 05
Whisk together lemon juice and extra virgin…
In a small bowl or jar, whisk together lemon juice and extra virgin olive oil until emulsified into a smooth dressing.
Look for: emulsified into a smooth dressing
Tap card to mark done - 06
Combine green leaf lettuce
In a large salad bowl, combine green leaf lettuce, diced cucumber, rinsed black beans, diced avocado, and sliced grilled chicken.
Tap card to mark done - 07
Drizzle the lemon dressing over the salad…
Drizzle the lemon dressing over the salad toss gently to combine.
Tap card to mark done - 08
Sprinkle pumpkin seeds over the top for…
Sprinkle pumpkin seeds over the top for a light crunch and serve immediately.
Ready when: everything is assembled and ready to enjoy
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