High Protein Grilled Chicken and Black Bean Salad
Crisp romaine lettuce tossed with tender grilled chicken breast, black beans, cucumber, and avocado in a lemon olive oil dressing. A nutrient-dense meal delivering 50g of protein and 10g of fiber under 370 calories.
Prep
10 min
Cook
12 min
Total
22 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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
To prep ahead, store the chopped vegetables, chicken, black beans, and dressing in separate containers for up to 3 days, adding avocado and dressing right before serving.
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: Place a grill pan or skillet over…
- 01
Place a grill pan or skillet over…
Place a grill pan or skillet over medium-high heat (375°F / 190°C) and coat lightly with cooking spray if needed.
Tap card to mark done - 02
Season the raw chicken breast with a…
Season the raw chicken breast with a pinch of salt and black pepper.
Tap card to mark done - 03
Grill the chicken for 5 to 7…
Grill the chicken for 5 to 7 minutes per side until the internal temperature reaches 165°F (74°C) and it shows distinct grill marks. Transfer to a cutting board and allow to rest for 5 minutes before dicing into bite-sized pieces.
Look for: the internal temperature reaches 165°F (74°C) and it shows distinct grill marks
Tap card to mark done - 04
Chop the fresh romaine lettuce and place…
Chop the fresh romaine lettuce and place it into a large salad bowl.
Tap card to mark done - 05
Slice the cucumber into thin half-moons and…
Slice the cucumber into thin half-moons and dice the ripe avocado.
Tap card to mark done - 06
Add the diced grilled chicken
Add the diced grilled chicken, rinsed black beans, sliced cucumber, and diced avocado to the bowl with the romaine lettuce.
Tap card to mark done - 07
Whisk together the fresh lemon juice
In a small ramekin or bowl, whisk together the fresh lemon juice, extra virgin olive oil, and a tiny pinch of salt until emulsified.
Look for: emulsified
Tap card to mark done - 08
Pour the dressing over the salad and…
Pour the dressing over the salad and toss gently to combine right before serving.
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