High Protein Chicken and Black Bean Salad
Juicy grilled chicken breast and hearty black beans served over tender green leaf lettuce with cucumber and avocado. Tossed in a bright lemon and avocado oil dressing for clean, high-protein nourishment without added sugar.
Prep
10 min
Cook
15 min
Total
25 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Store the dressing separately if prepping in advance to keep the lettuce crisp.
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 150g raw skinless chicken breast lightly…
Season 150g raw skinless chicken breast lightly with salt and pepper.
Tap card to mark done - 03
Grill the chicken breast for 6 to…
Grill the chicken breast for 6 to 8 minutes per side until the internal temperature reaches 165°F (74°C) and visible sear marks form.
Look for: the internal temperature reaches 165°F (74°C) and visible sear marks form
Tap card to mark done - 04
Transfer cooked chicken breast to a cutting…
Transfer cooked chicken breast to a cutting board and allow to rest for 5 minutes before slicing into bite-sized pieces.
Allow: 5 minutes
Tap card to mark done - 05
Whisk 1 tbsp avocado oil and 1…
In a small bowl, whisk 1 tbsp avocado oil and 1 tbsp fresh lemon juice together until completely blended and emulsified.
Look for: completely blended and emulsified
Tap card to mark done - 06
Combine 60g green leaf lettuce
In a large salad bowl, combine 60g green leaf lettuce, 50g cucumber, 100g black beans, 50g avocado, and the sliced grilled chicken breast.
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Pour the lemon avocado oil dressing over…
Pour the lemon avocado oil dressing over the salad and gently toss until evenly coated.
Look for: evenly coated
Tap card to mark done - 08
Serve immediately at room temperature or chilled
Serve immediately at room temperature or chilled.
Ready when: everything is assembled and ready to enjoy
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