Menopause Weight Loss Salmon Salad Plate
A simple, assembly-style lunch featuring canned salmon, creamy avocado, crisp cucumber, and tomatoes. It is packed with clean protein and healthy fats to support steady afternoon energy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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
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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Canned Salmon Swap: If you prefer, canned tuna or leftover rotisserie chicken breast works beautifully as a 1:1 substitute.
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 7 steps complete
Next: Combine the canned salmon and yellow mustard
- 01
Combine the canned salmon and yellow mustard
In a small mixing bowl, combine the canned salmon and yellow mustard, flaking the fish gently with a fork until evenly mixed.
Look for: evenly mixed
Tap card to mark done - 02
Wash and slice the medium cucumber and…
Wash and slice the medium cucumber and cherry tomatoes into bite-sized pieces.
Tap card to mark done - 03
Cut the medium avocado in half
Cut the medium avocado in half, remove the pit, and slice the flesh into thin wedges.
Tap card to mark done - 04
Arrange the mixed salad greens on a…
Arrange the mixed salad greens on a large serving plate as a base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Mound the seasoned salmon in the center…
Mound the seasoned salmon in the center of the greens.
Tap card to mark done - 06
Group the cucumber slices
Group the cucumber slices, cherry tomato halves, and avocado wedges neatly around the salmon.
Tap card to mark done - 07
Drizzle the extra-virgin olive oil over the…
Drizzle the extra-virgin olive oil over the entire plate before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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