High Protein Italian Chopped Salad
A crisp, satisfying Italian-style chopped salad packed with lean turkey, savory salami, and a colorful array of fiber-rich vegetables. Tossed in a simple, cold-pressed olive oil vinaigrette with no added sugar or seed oils.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Danielle + Lila
Danielle 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
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
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
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?
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Equipment
Whisk · Knife and cutting board
Time saver
Meal Prep Friendly: Chop the vegetables and meats ahead of time and store them in separate airtight containers. Whisk the dressing in a jar but do not combine it with the salad until you are ready to eat to prevent the greens from wilting.
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: Use a large cutting board to chop…
- 01
Use a large cutting board to chop…
Use a large cutting board to chop the romaine lettuce into bite-sized shreds. Place the shredded lettuce into a large serving bowl.
Tap card to mark done - 02
Slice the turkey breast
Slice the turkey breast, salami, cucumber, and roasted red pepper into bite-sized ribbons or cubes.
Tap card to mark done - 03
Thinly slice the red onion and chop…
Thinly slice the red onion and chop the pepperoncini and black olives.
Tap card to mark done - 04
Add the turkey
Add the turkey, salami, cucumber, roasted red pepper, red onion, pepperoncini, and black olives to the bowl with the lettuce.
Tap card to mark done - 05
Whisk together the extra virgin olive oil
In a small glass jar or bowl, whisk together the extra virgin olive oil, red wine vinegar, and dried oregano until the dressing is fully emulsified.
Look for: the dressing is fully emulsified
Tap card to mark done - 06
Pour the vinaigrette over the salad ingredients…
Pour the vinaigrette over the salad ingredients and toss thoroughly using tongs until everything is evenly coated. Serve immediately.
Look for: everything is evenly coated
Tap card to mark done
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