Chicken Salad Sandwich with Spring Mix
A balanced lunch featuring whole wheat bread, protein-rich chicken salad, fresh spring mix, and a tangy mustard-mayonnaise dressing. This meal supports weight management and hormone balance.
Prep
5 min
Cook
5 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Susan + Lila
Susan 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Whole-day wellbeing
Start with feeling properly cared for
No recipe is a libido fix, but nourishing yourself consistently is a kind, practical foundation for energy and overall wellbeing.
Notice: energy + wider context
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store leftover chicken salad separately in an airtight container for up to 2 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 6 steps complete
Next: Toast the whole wheat bread slices lightly…
- 01
Toast the whole wheat bread slices lightly…
Toast the whole wheat bread slices lightly if desired.
Tap card to mark done - 02
Spread the mustard and mayonnaise evenly on…
Spread the mustard and mayonnaise evenly on one side of each bread slice.
Tap card to mark done - 03
Place the chicken salad on one slice…
Place the chicken salad on one slice of bread.
Tap card to mark done - 04
Add a generous handful of spring mix…
Add a generous handful of spring mix on top of the chicken salad.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top with the second slice of bread…
Top with the second slice of bread to form a sandwich.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Cut the sandwich in half and serve…
Cut the sandwich in half and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.