High-Protein Salmon and Chickpea Salad Box
Flaky canned pink salmon tossed with fiber-rich chickpeas, crisp cucumber, and creamy Greek yogurt dressing. A zero-cook, 10-minute portable meal ideal for 12-hour shifts.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Whisk together 2 tbsp of plain Greek…
- 01
Whisk together 2 tbsp of plain Greek…
In a medium storage container, whisk together 2 tbsp of plain Greek yogurt, 1 tsp of extra virgin olive oil, 1 tsp of lemon juice, 0.25 tsp of dried oregano, and a pinch of salt until smooth.
Look for: smooth
Tap card to mark done - 02
Drain 150g of canned pink salmon and…
Drain 150g of canned pink salmon and 100g of canned chickpeas thoroughly.
Tap card to mark done - 03
Add the salmon
Add the salmon, chickpeas, and 0.5 pcs of diced cucumber to the container with the dressing.
Tap card to mark done - 04
Flake the salmon gently with a fork…
Flake the salmon gently with a fork and fold all ingredients together until evenly coated.
Look for: evenly coated
Tap card to mark done - 05
Seal the container tightly and keep chilled…
Seal the container tightly and keep chilled until ready to eat. Enjoy cold directly from the box.
Look for: ready to eat
Tap card to mark done
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