Lemon Herb Chicken and Quinoa Bowl
A vibrant grab-and-go deli-style salad featuring tender grilled chicken breast, fiber-packed quinoa, and colorful anti-inflammatory vegetables. It is lightly dressed with an olive oil vinaigrette for a satisfying, nutrient-rich lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jenny + Lila
Jenny 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Knife and cutting board
Time saver
Visual Cue: If preparing ahead, keep the dressing in a separate small container and drizzle it on just before eating to ensure the cucumbers and tomatoes stay perfectly 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 6 steps complete
Next: Fluff the pre-cooked quinoa with a fork…
- 01
Fluff the pre-cooked quinoa with a fork…
In a large serving bowl, fluff the pre-cooked quinoa with a fork to break up any clumps.
Tap card to mark done - 02
Slice the cooked chicken breast into bite-sized…
Slice the cooked chicken breast into bite-sized pieces, then layer them over the quinoa base.
Tap card to mark done - 03
Add the halved cherry tomatoes
Add the halved cherry tomatoes, sliced cucumber, chopped red bell pepper, and chopped parsley to the bowl.
Tap card to mark done - 04
Drizzle the extra-virgin olive oil and fresh…
Drizzle the extra-virgin olive oil and fresh lemon juice evenly over the salad.
Tap card to mark done - 05
Gently toss all ingredients together until well…
Gently toss all ingredients together until well combined and the vegetables are lightly coated.
Look for: well combined and the vegetables are lightly coated
Tap card to mark done - 06
Serve cold or at room temperature
Serve cold or at room temperature. This salad can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.