Meal Prep Mediterranean Chicken and Lentil Salad
A vibrant, make-ahead salad packed with tender chicken, fiber-rich brown lentils, crisp vegetables, and tangy feta. Simple to assemble in advance for an effortless, high-protein lunch.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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 HealthDigestive 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
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
Comfortably 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
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
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Store dressing separately if you prefer maximum crispness in the vegetables over multiple days.
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 5 steps complete
Next: Combine cooked brown lentils
- 01
Combine cooked brown lentils
In a large mixing bowl, combine cooked brown lentils, diced cooked chicken breast, halved cherry tomatoes, diced cucumber, and finely diced red onion.
Tap card to mark done - 02
Whisk together extra-virgin olive oil and lemon…
In a small jar or cup, whisk together extra-virgin olive oil and lemon juice until blended.
Look for: blended
Tap card to mark done - 03
Pour the dressing over the lentil and…
Pour the dressing over the lentil and chicken mixture, then toss gently with a spoon until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 04
Gently fold in crumbled feta cheese
Gently fold in crumbled feta cheese.
Tap card to mark done - 05
Divide into airtight meal-prep containers and store…
Divide into airtight meal-prep containers and store in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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