Crunchy Chicken Salad

Supports: Lean protein intake + estrogen metabolism + balanced blood sugar

Serves: 1

Total Time: 15 minutes

• Skillet
• Mixing bowl

Ingredients:

• 4 oz boneless skinless chicken breast
• 1 tsp olive oil
• ¼ tsp salt
• ¼ tsp black pepper
• 2 cups chopped romaine
• ¼ cup shredded carrots
• ¼ cup sliced cucumber
• 2 tbsp thinly sliced red onion

Dressing:
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Juice of ½ lemon
• Pinch salt

Instructions:

1. Pat chicken dry and season both sides with salt and pepper.
2. Heat olive oil in a skillet over medium heat.
3. Cook chicken 5–6 minutes per side until internal temperature reaches 165°F.
4. Remove from heat and let rest 5 minutes, then slice thinly.
5. In a mixing bowl, combine romaine, carrots, cucumber, and red onion.
6. In a separate small bowl, whisk dressing ingredients until fully emulsified.
7. Add sliced chicken to the salad.
8. Drizzle dressing over top and toss lightly to combine.

Texture cue: Greens should be crisp; chicken juicy, not dry.

Why This Supports This Phase:

Lean protein supports tissue repair and steady energy as estrogen rises.

Fiber-rich vegetables support healthy estrogen metabolism through the gut.

Olive oil provides healthy fats that support hormone production and satiety.