Nourishing Avocado Salmon Salad With Lemon Vinaigrette
A pregnancy-safe, satisfying lunch featuring canned wild salmon, creamy avocado, and mineral-rich leafy greens. It is fully Paleo and Whole30-compliant, providing essential nutrients for your early pregnancy.
Prep
10 min
Cook
9 min
Total
19 min
Makes
1 serving
Created together. Shared with you.
Made by Kristen + Lila
Kristen 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
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
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
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
9 min
Total
19 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 7 steps complete
Next: Place the pasture-raised egg in a small…
- 01
Place the pasture-raised egg in a small…
Place the pasture-raised egg in a small saucepan and cover with cold water. Bring to a rolling boil over high heat, then immediately cover, remove from the heat, and let sit for 9 minutes for a perfect hard-boiled texture. Drain, cool in ice water, peel, and slice.
Allow: 9 minutes
Tap card to mark done - 02
Whisk together the extra-virgin olive oil
In a small bowl, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, sea salt, and black pepper until fully emulsified to create your simple lemon vinaigrette.
Look for: fully emulsified to create your simple lemon vinaigrette
Tap card to mark done - 03
Open and drain the canned wild salmon
Open and drain the canned wild salmon, placing it in a medium mixing bowl. Use a fork to gently flake the salmon into bite-sized pieces.
Tap card to mark done - 04
Cut the avocado in half
Cut the avocado in half, remove the pit, scoop out the flesh, and slice it.
Tap card to mark done - 05
Arrange the fresh baby spinach and baby…
Arrange the fresh baby spinach and baby arugula in a large serving bowl as your base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top the greens with the flaked wild…
Top the greens with the flaked wild salmon, sliced hard-boiled egg, and avocado slices.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Drizzle the lemon vinaigrette evenly over the…
Drizzle the lemon vinaigrette evenly over the salad right before serving, tossing gently if desired.
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