One Day Balance Salad
A fresh and quick Mediterranean-inspired chopped salad featuring rotisserie chicken and crisp vegetables. It is designed to be extremely quick to assemble for a busy schedule while keeping you full and satisfied.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Molly + Lila
Molly 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
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
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
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
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
If preparing this ahead of time for lunch, keep the olive oil and lemon juice in a separate small container and toss just before eating to keep the lettuce crisp.
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: Shred the rotisserie chicken breast into bite-sized…
- 01
Shred the rotisserie chicken breast into bite-sized…
Shred the rotisserie chicken breast into bite-sized pieces using two forks and set aside.
Tap card to mark done - 02
Combine the chopped romaine lettuce
In a large serving bowl, combine the chopped romaine lettuce, diced cucumber, halved cherry tomatoes, rinsed chickpeas, and sliced black olives.
Tap card to mark done - 03
Add the shredded chicken to the bowl…
Add the shredded chicken to the bowl with the vegetable mixture.
Tap card to mark done - 04
Drizzle the extra-virgin olive oil and fresh…
Drizzle the extra-virgin olive oil and fresh lemon juice over the salad.
Tap card to mark done - 05
Gently toss all ingredients together with salad…
Gently toss all ingredients together with salad tongs until the dressing is evenly distributed. Serve immediately.
Look for: the dressing is evenly distributed
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.