Salmon and White Bean Mediterranean Meal Prep Salad
A quick, packable lunch featuring canned salmon, fiber-rich white beans, crisp cucumber, and cherry tomatoes in a bright lemon dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk · Knife and cutting board
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: Open and drain the canned salmon and…
- 01
Open and drain the canned salmon and…
Open and drain the canned salmon and canned white beans into a fine mesh strainer over the sink, rinsing the beans gently with cold water.
Tap card to mark done - 02
Whisk together the olive oil and lemon…
In a medium meal-prep container, whisk together the olive oil and lemon juice with a pinch of salt and black pepper until well combined.
Look for: well combined
Tap card to mark done - 03
Chop the cucumber into bite-sized dice and…
Chop the cucumber into bite-sized dice and halve the cherry tomatoes.
Tap card to mark done - 04
Add the drained white beans
Add the drained white beans, chopped cucumber, and halved cherry tomatoes to the container with the dressing and toss to coat thoroughly.
Tap card to mark done - 05
Flake the canned salmon over the top…
Flake the canned salmon over the top of the salad mixture and scatter the pumpkin seeds over the fish.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Seal the container tightly and store in…
Seal the container tightly and store in the refrigerator for up to 2 days; eat chilled using a fork.
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