There is often a point during perimenopause and midlife where women realise salads are no longer keeping them full. I frequently hear women say they are “trying to be good” by eating light lunches, only to find themselves exhausted, craving sugar or reaching for caffeine by mid-afternoon.

Many women in midlife are unintentionally under-fuelling, particularly earlier in the day. Meals that are too low in protein, fibre or healthy fats can leave blood sugar unstable and energy levels all over the place.

This salad is designed to do the opposite.

It combines protein, omega-3 fats, fibre, colour and healthy fats in a way that feels satisfying, nourishing and realistic for real life. It is quick enough for a weekday lunch but substantial enough to support energy, blood sugar balance and fullness properly. And importantly, it actually tastes good.

Serves 2

Ingredients

• 2 salmon fillets
• 1 large handful mixed leaves
• 1 large handful rocket
• ½ avocado, sliced
• ½ cucumber, chopped
• 10 cherry tomatoes, halved
• ¼ red onion, finely sliced
• 1 tbsp pumpkin seeds
• 1 tbsp flaxseeds
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon
• Black pepper
• Fresh herbs such as parsley or dill

Method

1. Preheat the oven to 180°C fan.
2. Place the salmon fillets on a baking tray, brush with olive oil and season, and cook for approximately 12–15 minutes until cooked through.
3. Meanwhile, prepare the salad vegetables and divide between two bowls.
4. Top with avocado, pumpkin seeds and flaxseeds.
5. Flake the cooked salmon over the salad.
6. Drizzle with olive oil and lemon juice.
7. Finish with black pepper and fresh herbs.
8. Enjoy!

Easy Ingredient Swaps

One of the most important things for sustainable healthy eating is flexibility.

Some easy swaps include:

• Swap salmon for mackerel, trout or grilled chicken
• Use tofu or tempeh for a veggie version
• Add quinoa or lentils for additional fibre and carbohydrates
• Replace pumpkin seeds with walnuts or sunflower seeds
• Add roasted vegetables for a more substantial evening meal
• Include feta or olives for a more Mediterranean-style flavour

This is often how I encourage women to think about meals in clinic, not rigid recipes, but balanced templates they can adapt to real life.

How to Turn This into a Balanced Summer Meal

One of the biggest mistakes I see women make with salads is building meals that are too small or too low in protein. A balanced meal should ideally help you feel:

• Full for several hours
• Mentally clearer
• More energised rather than sleepy
• Less likely to crave sugar later

If you find yourself hungry an hour after lunch, that is often useful feedback rather than a sign you lack willpower. Depending on your needs and activity levels, you could make this salad more substantial by adding:

• Quinoa
• Chickpeas or lentils
• New potatoes
• Extra salmon
• Sourdough bread on the side

Many women feel significantly better when they stop trying to eat the smallest possible meal and instead focus on eating meals that genuinely support energy and resilience.