Mediterranean Grilled Chicken Sandwich With Avocado
A protein-packed grilled chicken breast served on whole-grain bread with creamy avocado and fresh greens. This sandwich provides a balanced mix of lean protein and healthy fats to keep you satisfied.
Prep
10 min
Cook
15 min
Total
25 min
Makes about
1 serving
Created together. Shared with you.
Made by Melissa + Lila
Melissa 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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 6 steps complete
Next: Season the chicken breast with a pinch…
- 01
Season the chicken breast with a pinch…
Season the chicken breast with a pinch of salt, pepper, and dried oregano.
Tap card to mark done - 02
Heat a grill pan or skillet over…
Heat a grill pan or skillet over medium-high heat and cook the chicken for 6-7 minutes per side until fully cooked through (internal temperature of 165°F (74°C)).
Look for: fully cooked through (internal temperature of 165°F (74°C))
Tap card to mark done - 03
Lightly toast the whole-grain bread slices
While the chicken cooks, lightly toast the whole-grain bread slices.
Tap card to mark done - 04
Mash the avocado in a small bowl…
Mash the avocado in a small bowl and spread it evenly over one side of each bread slice.
Tap card to mark done - 05
Layer the tomato slices and fresh spinach…
Layer the tomato slices and fresh spinach on the bottom slice of bread.
Tap card to mark done - 06
Place the cooked chicken breast on top…
Place the cooked chicken breast on top of the greens and close the sandwich with the remaining bread slice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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