Post Swim Smoked Salmon and Egg Salad Bowl
A quick, refreshing bowl packed with savory smoked salmon, boiled egg, and creamy avocado over tender greens. Designed for light, satisfying recovery after a swim with virtually zero cooking.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Zoya + Lila
Zoya 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
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
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
Buy pre-boiled, peeled eggs from the grocery store or meal-prep a batch ahead of time to make assembly take less than 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 4 steps complete
Next: Combine the fresh baby spinach and sliced…
- 01
Combine the fresh baby spinach and sliced…
In a medium bowl, combine the fresh baby spinach and sliced cucumber to form the base of your salad.
Tap card to mark done - 02
Flake the smoked salmon into large pieces…
Flake the smoked salmon into large pieces and place them on top of the greens alongside the halved hard-boiled egg and quartered avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Drizzle the olive oil and fresh lemon…
Drizzle the olive oil and fresh lemon juice evenly over the entire bowl.
Tap card to mark done - 04
Sprinkle with a pinch of black pepper…
Sprinkle with a pinch of black pepper and sea salt, then toss gently to combine just before eating.
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.
Free to download