Lemon Herb Quinoa and Salmon Cold Salad Bowl
An easy-to-pack, refreshing cold lunch bowl featuring tender wild salmon, protein-packed quinoa, crisp cucumbers, and crunchy pumpkin seeds tossed in a light lemon-herb vinaigrette.
Prep
15 min
Cook
0 min
Total
15 min
Makes
2 servings
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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 HealthEveryday 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Batch Prep: You can cook a double or triple batch of quinoa at the start of the week. Store the cooked quinoa and chopped cucumbers in separate containers, then assemble your lunch bowl in less than 5 minutes the morning you leave.
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: Prepare the base by placing the cooked…
- 01
Prepare the base by placing the cooked…
Prepare the base by placing the cooked quinoa in a portable container or bowl.
Tap card to mark done - 02
Drain the canned wild salmon and place…
Drain the canned wild salmon and place it in a small bowl. Use a fork to gently flake it into bite-sized pieces.
Tap card to mark done - 03
Add the flaked wild salmon
Add the flaked wild salmon, diced cucumber, and pumpkin seeds on top of the quinoa base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Whisk together the extra-virgin olive oil
In a small jar or glass, whisk together the extra-virgin olive oil, lemon juice, and chopped fresh dill until well combined.
Look for: well combined
Tap card to mark done - 05
Pour the vinaigrette over the salad components…
Pour the vinaigrette over the salad components and toss gently with a spoon to coat everything evenly.
Tap card to mark done - 06
Seal the container tightly and store in…
Seal the container tightly and store in an insulated lunch bag with an ice pack until ready to eat. This dish can be enjoyed cold or at room temperature, making it highly portable.
Look for: ready to eat
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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.