Quick Salmon Avocado Lettuce Wraps
Crispy romaine leaves wrapped around tender wild salmon and creamy avocado for a fresh, fast lunch. Naturally free from gluten, dairy, and added sugar, it delivers high protein with minimal prep.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jody + Lila
Jody 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Open 1 canned wild salmon pouch or…
- 01
Open 1 canned wild salmon pouch or…
Open 1 canned wild salmon pouch or can (approx. 5oz / 140g) and drain any excess liquid.
Tap card to mark done - 02
Combine the salmon
In a small bowl, combine the salmon, 0.25 avocado, 1 tsp extra virgin olive oil, and 1 tsp fresh lemon juice. Flake and gently stir with a fork until blended and slightly creamy.
Look for: blended and slightly creamy
Tap card to mark done - 03
Wash and dry 3 large romaine lettuce…
Wash and dry 3 large romaine lettuce leaves.
Tap card to mark done - 04
Divide the salmon salad evenly among the…
Divide the salmon salad evenly among the 3 romaine leaves, spooning it into the center fold.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately
Serve immediately.
Ready when: everything is assembled and ready to enjoy
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