Lemon Herb Salmon Salad with Roasted Pumpkin Seeds
A satisfying, protein-rich salmon salad paired with a handful of crunchy roasted pumpkin seeds to keep you fueled all afternoon. Packed with healthy fats and fiber to keep your energy steady.
Prep
10 min
Cook
0 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Deana + Lila
Deana 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
Basic kitchen utensils
Time saver
To make this meal prep-friendly, dress the salmon ahead of time, but keep it separate from the baby spinach until you are ready to eat to prevent wilting.
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 3 steps complete
Next: Flake the canned pink salmon with a…
- 01
Flake the canned pink salmon with a…
In a medium bowl, flake the canned pink salmon with a fork. Add the fresh lemon juice, olive oil, and dried dill weed, then stir to combine.
Tap card to mark done - 02
Arrange the baby spinach
In a larger salad bowl, arrange the baby spinach. Top with the sliced cucumber and the seasoned salmon mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Pack the roasted pumpkin seeds in a…
Pack the roasted pumpkin seeds in a small portable container to enjoy later as your snack.
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.