Three-Day Mediterranean Salmon Salad Jar
A colorful, layered salad featuring flakey canned salmon, crisp cucumber, and fiber-rich chickpeas. This lunchbox-friendly jar is designed to stay fresh for up to three days without getting soggy.
Prep
15 min
Cook
0 min
Total
15 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
Everyday 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
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
15 min
Cook
0 min
Total
15 min
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The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Whisk together the olive oil
- 01
Whisk together the olive oil
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until completely combined and slightly thickened.
Look for: completely combined and slightly thickened
Tap card to mark done - 02
Pour the dressing into the very bottom…
Pour the dressing into the very bottom of a wide-mouth quart-sized mason jar.
Tap card to mark done - 03
Layer the ingredients in order to prevent…
Layer the ingredients in order to prevent sogginess: start with the chickpeas, followed by the chopped cucumber, cherry tomatoes, and red onion.
Tap card to mark done - 04
Gently flake the canned salmon with a…
Gently flake the canned salmon with a fork and add it as the next layer on top of the vegetables.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Finish by packing the baby spinach tightly…
Finish by packing the baby spinach tightly at the very top of the jar.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Seal the jar with a tight-fitting lid…
Seal the jar with a tight-fitting lid and store upright in the refrigerator for up to three days. To serve, shake the jar vigorously into a large bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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