Mediterranean Salmon and Chickpea Power Bowl
A fresh, colorful salad featuring tender salmon, buttery chickpeas, crisp cucumber, and creamy feta. Packed with over 40 grams of protein to keep energy steady and support muscle health.
Prep
10 min
Cook
8 min
Total
18 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 HealthEveryday 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
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
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
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Make-ahead option: Prep the chickpeas and chopped vegetables up to 3 days in advance and dress 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 6 steps complete
Next: Heat a medium nonstick skillet over medium-high…
- 01
Heat a medium nonstick skillet over medium-high…
Heat a medium nonstick skillet over medium-high heat at 375°F (190°C) and coat lightly with 0.5 tbsp of olive oil.
Tap card to mark done - 02
Season 150g salmon fillet with a pinch…
Season 150g salmon fillet with a pinch of salt and pepper on both sides.
Tap card to mark done - 03
Place the salmon in the skillet skin-side…
Place the salmon in the skillet skin-side down and cook for 4 minutes until golden brown; flip and cook for an additional 3 minutes until flesh flakes easily with a fork.
Look for: golden brown
Tap card to mark done - 04
Combine 0
While the salmon cooks, combine 0.5 cup chickpea, 0.5 pcs cucumber, and 0.5 cup cherry tomato in a salad bowl.
Tap card to mark done - 05
Drizzle the bowl with the remaining 0
Drizzle the bowl with the remaining 0.5 tbsp olive oil and 1 tbsp lemon juice, then toss gently until evenly coated.
Look for: evenly coated
Tap card to mark done - 06
Top the salad with the cooked salmon…
Top the salad with the cooked salmon fillet and sprinkle with 2 tbsp feta cheese before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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