Lemon Herb Grilled Chicken Salad with Sourdough Toast
A protein-first, gentle-on-the-stomach salad using flavorful grilled chicken and fresh greens, served with crispy sourdough toast. Perfectly portioned to avoid digestive discomfort while keeping your energy steady.
Prep
10 min
Cook
5 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Mary + Lila
Mary 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
5 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · 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 7 steps complete
Next: Whisk together the olive oil
- 01
Whisk together the olive oil
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until well combined to create a light vinaigrette.
Look for: well combined to create a light vinaigrette
Tap card to mark done - 02
Combine the mixed salad greens
In a medium mixing bowl, combine the mixed salad greens, chopped English cucumber, and pumpkin seeds.
Tap card to mark done - 03
Drizzle the vinaigrette over the salad mixture…
Drizzle the vinaigrette over the salad mixture and toss gently with tongs until the leaves are lightly coated.
Look for: the leaves are lightly coated
Tap card to mark done - 04
Place the mixed greens onto a serving…
Place the mixed greens onto a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Warm the pre-cooked sliced grilled chicken breast…
Warm the pre-cooked sliced grilled chicken breast in a skillet over medium heat for 2 to 3 minutes until heated through, then lay the warm chicken slices over the dressed salad.
Look for: heated through, then lay the warm chicken slices over the dressed salad
Tap card to mark done - 06
Toast the slice of sourdough bread in…
Toast the slice of sourdough bread in a toaster until golden-brown and crisp.
Look for: golden-brown and crisp
Tap card to mark done - 07
Serve the warm sourdough toast alongside the…
Serve the warm sourdough toast alongside the fresh salad immediately.
Ready when: everything is assembled and ready to enjoy
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