Crunchy Chicken Pepper Salad
Crispy romaine, shredded chicken, green pepper, and onion tossed in a light olive oil and lemon dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Michelle + Lila
Michelle 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
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
Basic kitchen utensils
Time saver
Use pre-cooked or store-bought rotisserie chicken breast (skin removed) to keep prep time under 5 minutes.
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: Combine 2 cups chopped romaine lettuce
- 01
Combine 2 cups chopped romaine lettuce
In a large serving bowl, combine 2 cups chopped romaine lettuce, 0.5 pcs diced green bell pepper, and 0.25 pcs thinly sliced red onion.
Tap card to mark done - 02
Add 150g shredded cooked chicken breast to…
Add 150g shredded cooked chicken breast to the bowl.
Tap card to mark done - 03
Drizzle 1 tbsp fresh lemon juice and…
Drizzle 1 tbsp fresh lemon juice and 1 tsp extra virgin olive oil over the salad.
Tap card to mark done - 04
Season with a pinch of sea salt…
Season with a pinch of sea salt and freshly cracked black pepper.
Tap card to mark done - 05
Toss all ingredients together for 30 seconds…
Toss all ingredients together for 30 seconds until the vegetables and chicken are evenly coated with dressing.
Look for: the vegetables and chicken are evenly coated with dressing
Tap card to mark done - 06
Serve immediately
Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.